Attention deficit hyperactivity disorder, or ADHD, occurs in both children and adults and is characterized by an inability to pay attention, impulsive behavior and hyperactivity. Approaches to treating this disorder include both medication and counseling however, there is no cure for ADHD. Some individuals living with ADHD have found that a change in their diet and supplemental vitamins help relieve some of the symptoms. While these modalities are in their relative infancy in terms of research, they do show some promise in helping individuals deal with ADHD.
Step 1
Get enough protein in your diet. According to ADDitude, protein, particularly when eaten for breakfast, encourages the release of neurotransmitters that make you feel more alert. They explain that children should consume between 24 and 30 grams and adults should have 45 to 70 grams of protein every day. A good way to add protein to breakfast is to substitute a sugar-laden highly processed cereal with an egg white omelet with cheese, a glass of soy milk or a serving of turkey sausage.
Step 2
Avoid eating foods that contain artificial colors, flavors and sweeteners, as well as preservatives. Instead, eat fresh fruits, vegetables, whole grain products and lean unprocessed meats. Avoiding additives is the basis for the Feingold Diet, which is used for several different disorders including ADHD. The theory behind this diet is that certain individuals are particularly sensitive to preservatives or additives in foods and their bodies react in response. For example, they explain that consuming yellow dye number 5 causes a loss of zinc and subsequently some individuals become ill due to a zinc deficiency.
Step 3
Perform an elimination diet to identify foods that may be causing or worsening symptoms. An elimination diet, according to ADDitude, involves a two week period in which the individual eats foods that are unlikely to cause symptoms such as lamb, chicken, potatoes and rice. Each day after the initial two weeks, a food that the individual had eaten previous to the diet is reintroduced and if symptoms appear or worsen, that food is considered to be a source of a substance or allergen that the person should avoid eating. An elimination diet is generally used on children, but adults may also find it beneficial.
Step 4
Talk to your doctor about taking supplemental magnesium, zinc, omega-3 and omega-6 fatty acids, available at your local health food store. A 2010 study published in "Lipids in Health and Disease" found that children who consumed these polyunsaturated fatty acids, along with supplemental magnesium and zinc, showed a significant decrease in both ADHD symptoms and emotional problems. The results were so striking that over 60 percent of the children's pediatricians recommended that they continue taking the supplements after the 12 week study.
Step 5
Avoid caffeinated foods and beverages. While some individuals with ADHD admittedly rely to an extent on the stimulant effects of caffeine, a 2001 article published by the American Psychological Association explains that for children in particular, caffeine may cause more harm than good. They explain that children's immune systems are not mature enough to tolerate the stimulant effects of caffeine and may actually impair their capacity to pay attention. They also, however, cite a study in which caffeine was found to decrease aggressiveness and elicit calm, but add that the detrimental effects on sleep and the addictive properties may outweigh these potential benefits.
References
- ADDitude: Non-Drug ADHD Treatments: Diet and Nutrition as an Alternative to Medication
- Healing-arts.org: Treatments for Children with ADHD: Nutritional and Dietary Therapies
- Mayo Clinic: Attention-deficit/hyperactivity disorder (ADHD): Alternative medicine
- Feingold.org: Research: Supplementation of polyunsaturated fatty acids, magnesium and zinc in children seeking medical advice for attention-deficit/hyperactivity problems - an observational cohort study
- Feingold.org
- American Psychological Association: A sip into dangerous territory
