Attention Deficit Hyperactivity Disorder (ADHD) is a neurobehavioral disorder that affects children, teens and adults. Those who are afflicted can have a variety of symptoms, including difficulty paying attention, hyperactivity, being fidgety, problems with impulsivity, forgetfulness, losing and misplacing things and high distractibility. While there are many possible contributing causes of ADHD, dietary and nutritional factors can have a significant influence on the severity of symptoms for many people. For a good number of children, teens and adults, a high-protein diet can improve ADHD symptoms. Foods rich in proteins should be part of a comprehensive ADHD treatment and dietary program.
Causes of ADHD
Various causes contribute to ADHD including genetic factors, exposure to in utero smoke or alcohol, heavy metal toxicity and nutritional and dietary factors. Metabolic conditions like reactive hyperinsulinemia or reactive hypoglycemia induce low blood sugar, which then trigger ADHD symptoms. Often, diets high in simple carbohydrates such as processed sugar and starches elicit these metabolic reactions. Starchy and sugary foods are digested and converted quickly into blood sugar.
For some people the pancreas reacts to high blood sugar by overproducing insulin, which causes a sudden drop in blood sugar. This sudden drop in blood sugar has been implicated by several studies as a contributing cause of varied adverse psychological, behavioral and cognitive reactions including inattention, impulsive behavior and anxiety. For example, a study of 261 ADHD children by Langseth and Dowd described at ADDADHDAdvances.com identifies metabolic dysregulation and hypoglycemia in response to sugar as factors in making ADHD symptoms worse. Foods that minimize insulin rushes and stabilize blood sugar may reduce ADHD symptoms.
Blood Sugar and Brain Function
Blood sugar, also referred to as glucose, is not bad. In fact, blood sugar is necessary for proper brain function. Glucose is the primary fuel used by brain cells. Brain cells don't store glucose, and so depend on glucose provided by the blood stream to provide a constant supply of energy. When glucose is low, the brain lacks the fuel it needs to operate effectively. This fuel is provided by carbohydrates---sugars, starches, fruits and vegetables--that you eat. The problem is, carbohydrates, and especially simple carbohydrates, are released quickly into the blood stream.
Proteins and Blood Sugar
High-protein foods stabilize blood sugar. They replace foods in the diet that quickly release sugar. Plus, protein-rich foods take longer to digest, sitting in the stomach for two or three hours, keeping other foods in the stomach and prolonging the release of carbohydrates into the lower intestines and blood stream.
Proteins and Brain Function
Proteins enhance mental functioning and minimize ADHD symptoms in another way. Most neurotransmitters, the chemical messengers of the brain, are made from protein obtained from the food you eat. Two types of amino acids derived from foods you eat, tryptophan and tyrosine, compete to cross the same pathway through the blood brain barrier. Tyrosine promotes mental alertness by enhancing production of the neurotransmitters norepinephrine and dopamine. Tryptophan enhances production of the neurotransmitter serotonin, which promotes contentment, calm and sleep. Carbohydrates increase tryptophan levels, while protein increases tyrosine. Hence, a high-carbohydrate meal promotes calmness and rest, while a high-protein meal promotes mental alertness and attention.
Sources of Protein
To enlist these benefits include sources of protein in every meal and snack.There are two kinds of proteins. Complete proteins contain abundant amounts of eight essential amino acids. Meat, fowl, fish, eggs, cheese and yogurt are complete proteins. Grains, legumes, nuts and seeds are incomplete proteins because they do not contain all eight essential amino acids. All eight essential amino acids are needed to construct the various chemicals that the body needs. A high-protein diet should include all amino acids. You can eat complete proteins, or you can combine incomplete proteins to complement each other and create a complete protein. For example, a meal of rice and beans creates a complete protein, supplying all eight essential amino acids. Strive to include complete proteins at every meal.
Maintain a Balanced Diet
A healthy, ADHD high-protein diet for does not call for you to abandon the other food groups. You should continue to eat a balanced diet that represents all the food groups. Minimize simple sugars and starches. Consume fresh fruits and vegetables. Importantly, include protein in every meal--especially at breakfast. Do this and you will provide your body with the nutrition it needs to keep your blood sugar stable and brain nourished and energized throughout the day.
