Attention Deficit Hyperactivity Disorder (ADHD) is a neurological and behavioral condition that first appears in childhood. According to Phyllis Balch in "Prescription for Nutritional Healing," research suggests that 3 to 5 percent of school-age children have ADHD, and of those diagnosed with ADHD, 30 to 70 percent have symptoms that persist into adulthood. ADHD symptoms include some combination of: 1) problems paying attention and sustaining concentration; 2) rash and impulsive behavior; and 3) hyperactivity. Varied factors can cause ADHD symptoms, including food or environmental allergies, metabolic problems, hormonal problems, heavy metal poisoning, sleep disorders, hearing impairments, seizure disorders, nutritional deficiencies, learning or developmental disabilities, and psychiatric disorders, such as anxiety, depression or bipolar disorder. It is important to get a full evaluation from a doctor to identify and rule out possible contributing factors to ADHD symptoms. Hypoglycemia, food allergies and food additive sensitivities are among possible underlying dietary triggers of ADHD symptoms. These triggers can be managed through proper diet.
Sugars and Hypoglycemia
According to ADD ADHD Advances, experts cannot reach a consensus on the effect of sugar on ADHD. The National Institute of Mental Health and Drs. Mark Wolraich and Richard Milich suggest that sugar has a minimal effect on learning and behavior. Others, such as L. Langseth, J. Dowd and N.L. Girardi, conducted research that indicates that sugar consumption can trigger hyperactivity, impulsivity and concentration difficulties. The studies of Langseth, Dowd and Giardi, and others, indicate that sugar consumption is linked to attention and behavior problems because sugar causes reactive hypoglycemia. This is a condition that occurs in some people after they eat large quantities of sugar. Basically, their blood sugar rises steeply, causing the pancreas to produce a surge of insulin, which triggers the quick metabolism of the sugar and the release of hormones, including epinephrine. Low blood sugar, anxiety and distractability are among the effects. Foods with simple carbohydrates, such as refined sugar, fructose, corn syrup, sucrose, honey, processed white bread or white pasta, white rice, corn, pineapple, bananas and potatoes, are high glycemic-index foods, meaning they are quickly converted into blood sugar. High-glycemic foods should be avoided or minimized in the diet.
Foods to Avoid
Author Balch is one of many experts who suggest that food allergies may contribute to ADHD symptoms. One way to explore the possible presence of food allergies is to use an elimination diet. Eliminate all foods from the diet that are known to be possible allergens. Monitor attentional and behavioral responses, and then one by one add foods back into the diet, observing their effects on concentration and hyperactivity. Foods that have been found to trigger ADHD symptoms in some people include milk and dairy products, wheat and wheat products, processed foods, artificial sweeteners such as aspartame, carbonated beverages, fatty foods and fried foods. Another strategy is to have an allergist or immunologist do tests for food allergies.
Foods to Include
Complex carbohydrates and proteins enhance metabolic regulation, decrease hypoglycemia and minimize ADHD symptoms. Include in your diet complex carbohydrates, such as fresh fruit, fresh vegetables, legumes--such as split peas, lentils and beans--and whole-grain foods. Also include sources of protein, such as nuts, eggs, soy, turkey and chicken in the diet. Cold-water fish and seafood is a good source of protein and also provides essential fatty acids that enhance immune system and brain functioning. Include foods such as anchovies, bluefish, cod, flounder, halibut, herring, mackerel, mullet, sable fish, salmon, sardines, shrimp, trout and tuna. Proteins should be consumed starting in the morning and throughout the day.
References
- ADD ADHD Advances: The Role of Sugar in ADHD
- National Institute of Mental Health: Attention Deficit Hyperactivity Disorder (ADHD)
- "Prescription for Nutritional Healing;" Phyllis A. Balch; 2006
