Attention deficit hyperactivity disorder, or ADHD, is characterized by inattention, impulsivity and hyperactivity. These behaviors are frequently seen in children without the disorder, but in ADHD, they are severe and persistent. Untreated ADHD can lead to problems in school, at home and in peer relationships. Healthy eating may help to relieve ADHD symptoms. Ask a qualified health-care provider about the role of diet in your child's comprehensive ADHD treatment plan.
Get Enough Omega-3s
In his book "Delivered from Distraction: Getting the Most out of Life with Attention Deficit Disorder," psychiatrist Edward M. Hallowell writes that Americans are woefully deficient in omega-3 fatty acids. Americans eat only 5 percent of the omega-3 fatty acids that an average person consumed 100 years ago. People who consume more omega-3s have higher levels in their brains of dopamine, a neurotransmitter involved with mood and motivation. Hallowell states that adding healthy sources of omega-3 fatty acids to the diet may improve ADHD symptoms. Fatty fish, such as salmon, tuna and mackerel contain high amounts of omega-3s, but fish oil supplements can be a good choice for non-seafood eaters. Use fish oil and other supplements under the direction of a qualified health-care provider.
Additive Avoidance
In the 1970s, a physician named Benjamin Feingold began to assert that ADHD was at least partially caused by food additives, food dyes and salicylates. Feingold's theories were dismissed by many scientists, but a 2007 study published in the prestigious medical journal "Lancet" supports some of his assertions. In the study, children who were on a diet free of additives displayed symptoms of hyperactivity when given a daily serving of a juice drink that contained preservatives and additives. Children given an identical juice drink without the additives did not show similar symptoms. While experts continue to disagree on Feingold's theories, people interested in this approach can see for themselves by emphasizing unprocessed foods in their diets and observing whether improvements result.
Pack in More Proteins
According to a 2010 article in "Additude" magazine, people with ADHD may benefit from breakfasts based on proteins instead of carbohydrates. Proteins are essential to normal brain functioning. They provides the raw materials for the synthesis of neurotransmitters involved in mood, motivation and focus. Lean meats and poultry, eggs, low fat dairy products and unprocessed nuts and seeds are excellent protein sources.
The Glycemic Index and ADHD
A May 2009 article by physician Sanford Newmark in "Explore: The Journal of Science and Healing" points to excessive consumption of high glycemic index foods as a possible factor in ADHD. Foods that are high on the glycemic index digest quickly and cause a rapid spike in glucose. The quick release of sugars in the bloodstream can lead to ADHD symptoms such as distractibility and restlessness. Newmark describes a study in which low, medium, or high glycemic index breakfasts were given to children diagnosed with ADHD. The children who ate the low glycemic index meal scored significantly higher in measures of attention and recall. Processed foods such as bakery products and breakfast cereals are high glycemic index foods. Emphasize low glycemic index foods instead. They include whole grains, vegetables and dairy products.
References
- "Explore: the Journal of Science and Healing"; Nutritional Intervention in ADHD; Sanford Newmark; May 2009
- "Lancet"; Food Additives and Hyperactive Behavior in 3-Year-Old and 8/9-Year-Old Children in the Community: A Randomised, Double-Blinded Placebo-Controlled Trial; D. McCann et al; Nov. 3, 2007
- Additude: ADHD Food: The Right Carbs, Fats, Proteins, and More
- "Delivered from Distraction: Getting the Most out of Life with Attention Deficit Disorder"; Edward M. Hallowell & John J. Ratey; 2005
