Attention deficit hyperactivity disorder, or ADHD, is a chronic disorder that causes inattentiveness, impulsivity and/or hyperactivity. ADHD is the most common behavioral disorder diagnosed among children, according to the University of Maryland Medical Center. In many cases, ADHD symptoms persist into adulthood. In addition to psychotherapy, behavioral therapy and medications, a healthy dietary lifestyle may help reduce your symptoms. For best results, seek specified guidance from a qualified professional before making significant dietary changes.
Function
As with most healthy diets, an ADHD-friendly diet provides sufficient amounts of nutrients and calories and promotes overall physical wellness. Your diet should also emphasize foods that may help prevent or reduce the severity of your symptoms, such as difficulty concentrating, impulsive thoughts and behaviors and hyper energy, and limit foods and beverages that may trigger or worsen your symptoms. If your symptoms are well-controlled by medications or other treatment forms, your diet may help prevent a relapse.
Helpful Foods
A balanced diet based upon healthy foods can fulfill your nutritional needs, strengthen your immune system and promote positive brain function. Protein-rich foods, such as lean meats, poultry, fish and low-fat dairy products, provide valuable amounts of zinc -- a mineral that regulates brain chemicals and may help improve ADHD symptoms, according to the University of Maryland Medical Center. Fatty fish such as salmon, tuna, herring and sardines, flaxseed and walnuts provide omega-3 fatty acids -- essential fats vital for proper brain function. Fruits and vegetables provide antioxidants which help your body protect itself from infections and diseases which may exacerbate ADHD symptoms. Whole grains provide rich amounts of nutrients and fiber. As low-glycemic foods, whole grains have a mild impact on your blood sugar levels and may improve mood and energy balance.
Problem Foods
Since foods affect people with ADHD differently, taking note of and limiting foods that contribute to your symptoms is important. A research review published in "Clinical Pediatrics" in Dec. 2010 indicates that artificial food coloring worsens ADHD symptoms in 65 to 89 percent of children with suspected sensitivities. Researchers suggest eliminating artificial additives when other treatment methods prove ineffective. Though additional research is needed, other foods considered potentially problematic include added sugars, such as sugar, brown sugar, honey and corn syrup, and salicylates -- chemicals similar to aspirin found in many vegetables and fruits. Eating excessive amounts of refined carbohydrate sources, such as white bread, instant rice, salty snack foods and sweets, may offset your blood sugar levels, moods and energy.
Dietary Habits
In addition to making positive food choices, your dietary habits influence your well-being. According to family medicine specialist and author of "Attention Deficit Hyperactivity Disorder Handbook: A Physician's Guide" Dr. J. Gordon Millichap, eating meals at irregular times and skipping meals may trigger headaches and emotional disturbances in children with ADHD. Conversely, eating meals and snacks every two to four hours, depending upon your energy and appetite needs, may improve your symptoms. Incorporate complex carbohydrates and lean protein into each meal and snack for heightened benefits. Your breakfast, for example, may include scrambled egg whites for, whole grain toast and fresh fruit. A balanced dinner meal may include grilled salmon, brown rice and steamed broccoli. When you do consume an enriched carbohydrate, such as pie or pretzels, consume foods rich in fiber and/or protein as well to help prevent blood sugar and energy imbalances.
References
- University of Maryland Medical Center: Attention Deficit Hyperactivity Disorder
- "Clinical Pediatrics"; Dietary Sensitivities and ADHD Symptoms: Thirty-five Years of Research; Laura J. Stevens et al.; Dec. 2010
- "Attention Deficit Hyperactivity Disorder Handbook: A Physician's Guide"; J. Gordon Millichap, MD; 2009
