Tame ADHD With Food!

Hello, friends!

I'm thrilled to be sending you the third email in this series of ways to address your mood and mental health through diet. I have a particular passion for supporting kids with ADHD. The sooner children can get their focus back on track and the less they need to rely on pharmaceuticals, the easier it is for them to progress though school confidently and without feeling like a "problem child." Of course, the strategies I'm about to share work for adults as well as kids, and should be beneficial whether there's an official ADHD diagnosis or not.

Typically, ADHD sufferers have difficulty focusing which can create problems with learning and completing tasks; they may also have symptoms of hyperactivity, anxiety, impulsivity, and unstable mood. While acupuncture and herbal medicine can be of great help for these conditions, you can also take matters into your own hands with some dietary changes. The following guidance comes from the excellent research in Dr. Uma Naidoo's book This Is Your Brain On Food.
 

Foods To Avoid

- Research has established a strong link between ADHD and gluten intolerance or celiac disease. One of the first things I recommend to my ADHD patients is to remove both gluten and dairy from their diet for at least 3-4 weeks to see if symptoms improve. Not all ADHD sufferers have a gluten sensitivity, but for those who do, removing gluten can make a significant difference. As a reminder, gluten is found in wheat, barley, and rye -- so focus on substituting with grains such as quinoa, brown rice, millet, gluten-free oats, amaranth, and try gluten-free breads or pastas if needed.

- Cow's milk (in particular the A1 type casein, a protein in the milk) can exacerbate ADHD symptoms. Research has shown that consumption of A1 casein is linked to slower thinking, gut inflammation, and difficulty processing information. The good news is that A2 casein milk is readily available at many major sellers such as Target, Whole Foods, Amazon, Instacart, etc. If you're not interested in going dairy-free, try using A2 casein products to see if you notice differences in your cognition and gut health. (Note that sheep's and goats' milks are generally A2 casein so you can get cheese, yogurt, and butter from those sources.)

- Surprisingly, the research is not definitive about whether sugar negatively impacts ADHD sufferers. Intuitively we would think that since sugar can increase bodily inflammation and create a "sugar high" it's not a great fit for those with ADHD, however the research is mixed. You might be wise to limit sugar anyway given that it's inflammatory and could be replaced by more healthful sweet foods such as berries, figs, melons, or dates.

- Again, the research is mixed, but there is some indication that consuming processed foods that contain food coloring additives can exacerbate hyperactivity. If you eat a predominantly whole foods diet that does not contain much in the way of processed foods, you should naturally be able to avoid these additives.
 

Foods to Say Yes To

- Breakfast that includes protein, vitamins, and minerals. One 2017 study looked into morning nutrition to support people with ADHD. The study created a customized nutrient bar with alpha-linolenic acid, L-tyrosine, L-theanine, vitamins, minerals and a small amount of caffeine, and found that in all tests the people eating these bars had increased alertness, attentiveness, and information processing capabilities. In order to get this balance of nutrients in the morning, Dr. Naidoo recommends a smoothie with unsweetened almond milk, walnuts, whey protein, ground flaxseeds, cocoa powder, coconut flakes, honey, and avocado, with the option of adding some instant coffee powder (for adults only!). If a smoothie isn't right for you, consider how to get some of these ingredients in the morning, such as over gluten-free oatmeal.

- Polyphenols. Polyphenols are a type of antioxidant that, among other actions, support survival and regeneration of brain cells (neurons). Antioxidants protect against oxidative stress which is a process that can damage neurons and alter levels of neurotransmitters -- both of which can worsen ADHD. Some of the highest sources of polyphenols include berries, cherries, eggplant, onions, and kale, along with coffee and green tea (suitable only for adults not children).

- Micronutrients including zinc, iron, and magnesium. Studies show that a deficiency in zinc may lead to hyperactivity and that children with ADHD tend to have lower iron and magnesium levels (both nutrients are important for neurotransmitter formation). Furthermore, studies have shown that dietary consumption of vitamins C, B1, and potassium, along with consumption of nuts, increased information processing. Together, these studies indicate that these dietary micronutrients are especially beneficial for those with ADHD. You can research individual foods to get these nutrients but overall, consuming a diet with a wide variety of vegetables, fruits, and nuts should provide these nutrients. If you are particularly concerned you can also do micronutrient testing to determine any deficiencies. The old recommendation to "eat the rainbow" is still good advice!

- Caffeine (for adults only, and with caution!). Consuming caffeine (less than 400mg/day) can help with focus, alertness, and concentration; however, it can also cause anxiety and over-excitability. If you're an adult with ADHD, you may want to use caffeine selectively and sparingly to achieve certain tasks. I do NOT recommend caffeine for kids.
 

Herbs and Acupuncture

Herbs and acupuncture are both powerful allies in addressing ADHD. There are several different types of herbal formulas that may be appropriate depending on the ADHD root cause and symptoms. Acupuncture helps the nervous system to calm down into "rest and digest" mode which can also help with focus. Using acupuncture and herbs along with dietary changes can provide powerful changes to support focus and learning.

If you know anyone who is struggling with ADHD, please feel free to send this newsletter along. And if you'd like to read my two previous posts on diet and mental health conditions, click here for theanxiety newsletterand thedepression newsletter. The next newsletter (and last in this series) will cover dietary advice for insomnia and fatigue.

With love,
Janet