Attention deficit hyperactivity disorder (ADHD) is a neurologically based disorder that appears in early childhood. It is marked by either significant problems in sustaining attention or excessive hyperactivity, or both. A third cardinal symptom associated with ADHD is impulse control. Children with ADHD typically underachieve in school, struggle to complete chores and tasks, act rashly, and often suffer from other psychiatric problems, such as anxiety, depression and conduct disorder due to their neurological deficits. Intellectually and cognitively, they may be perfectly intact, or even gifted, yet their attentional problems, hyperactivity and impulsivity sabotage their hopes and best intentions. Often, the best treatment is a comprehensive program that includes medication, therapy, structured environments and behavioral management strategies. Diet can be an integral part of effective treatment because dietary and nutritional factors can influence the severity of ADHD symptoms. Dietary issues for treatment of ADHD should address varied issues including: maintaining blood sugar to avoid hypoglycemia, identifying and eliminating foods that cause allergic reactions, and maintaining an overall healthy, balanced diet to optimize physiological, and neurological functioning.
High-Protein Diets
ADHD symptoms like hyperactivity, impulsivity and poor attention can occur as a result of low blood sugar. Several metabolic conditions, including reactive hypoglycemia and reactive hyperinsulinemia can induce low blood sugars. Proteins take longer to metabolize, so high protein diets stabilize blood sugar. Furthermore, proteins are broken down to produce amino acids, chemical compounds that aid in the creation of the chemical messengers of the brain called neurotransmitters. Proteins should be a part of every meal and snack. Foods that contain proteins include soy products such as tofu, nuts, meats, eggs, fish and legumes, such as peas, beans, and lentils. Cold-water fish and seafood provide complex proteins and also provide DHA, an essential fatty-acid that enhances nerve and brain cell functioning. Author Phylis Balch reports that DHA has been found to be lacking in people with ADHD. Include seafood such as bluefish, cod, halibut, herring, mackerel, mullet, sable fish, salmon, sardines, shrimp, trout and tuna.
Complex Carbohydrates
Like proteins, complex carbohydrates take a longer time to be digested and converted into blood sugar, so they stabilize blood sugar. ADHD diets should include complex carbohydrates to aid metabolic regulation and minimize ADHD symptoms. Foods that contain complex carbohydrates include fresh fruits and fresh vegetables, legumes (split peas, lentils and beans, et al.), and whole grain foods. These foods should be included in every meal.
Low-Sugar Diet
Studies, such as those described at ADDADHDAdvances.com, suggest that sugar can play a role in making ADHD symptoms worse. For example, in one study, nearly three quarters of the children had more severe ADHD symptoms following sugar consumption. Avoid sugary and starchy foods, such as soda, candy, pastry, cakes, potatoes, fried foods, white rice, white bread and processed pasta.
Healthy Snacking
Healthy snacking can help stabilize blood sugar during those long breaks between meals. Sugary, fried, fast or junk food will not help matters. Instead, mix proteins and complex carbohydrates to make healthy snacks that minimize ADHD symptoms. For example, peanut butter with celery or apple combines proteins and complex carbohydrates, and makes for a tasty, appealing snack that provides nutrition and stabilizes blood sugar. The stable supply of glucose from complex carbohydrates, along with amino acids from proteins, enhances the transportation of neurotransmitters such as serotonin past the blood brain barrier into the brain. This optimizes brain functioning, reduces agitation and improves mood.
References
- ADDADHDAdvances.com: The Role of Sugar in ADHD
- NIMH.NIH.gov: Attention Deficit Hyperactivity Disorder (ADHD)
- "Nutritional Healing;" Phyllis A. Balch; 2006
