Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects millions of children and adults worldwide. It used to be thought of as just affecting children. However in recent years increasing numbers of adults are being diagnosed.
People with ADHD typically experience symptoms such as difficulty paying attention, impulsivity, and hyperactivity. Symptoms often vary between males and females, particularly when they are children; girls may not have the hyperactive form of ADHD (known as ADD). While medications such as stimulants are commonly used to manage ADHD symptoms, these can have undesirable side effects in some. Nutrition and lifestyle strategies can be used whether or not someone chooses to take medication and can also play a significant role in managing the disorder.
Nutrition
Dietary changes can significantly affect ADHD symptoms. Research has found that diets high in processed foods, sugar, and unhealthy fats can exacerbate symptoms of ADHD, while diets rich in whole foods, fruits, and vegetables can help alleviate symptoms. The following are some dietary changes that may help:
- Avoid processed foods: Processed foods are typically high in artificial preservatives, colourings, and flavours that can affect brain function and exacerbate ADHD symptoms. Instead, opt for whole foods like fresh fruits and vegetables, lean proteins, and whole grains.
- Increase omega-3 fatty acids: Omega-3 fatty acids are essential fatty acids that play a critical role in brain function, particularly the DHA form of omega-3. Studies have shown that increasing omega-3 fatty acids in the diet can help reduce ADHD symptoms. Some good sources of omega-3 fatty acids include oily fish, nuts, and seeds.
- Limit sugar intake: High sugar intake can cause fluctuations in blood sugar levels, leading to increased hyperactivity and impulsivity in people with ADHD. Reducing sugar intake can help reduce these symptoms.
- Increase protein intake: Protein is an essential macronutrient that helps with brain function and focus; the amino acids from protein are necessary for production of essential brain chemicals known as neurotransmitters. Eating protein-rich foods such as lean meats, fish, beans, nuts, seeds, tofu can help manage ADHD symptoms.
Lifestyle Changes
In addition to dietary changes, lifestyle adaptations can also play a significant role in managing ADHD symptoms. The following are some lifestyle changes that may help:
- Exercise: Regular exercise can help reduce ADHD symptoms by increasing dopamine and norepinephrine levels in the brain, which are neurotransmitters that help with attention and focus.
- Adequate sleep: Lack of sleep can exacerbate ADHD symptoms. Ensuring adequate sleep can help reduce symptoms and improve overall health.
- Mindfulness meditation: Mindfulness meditation can help reduce stress and improve attention and focus, making it an effective tool for managing ADHD symptoms.
- Limit screen time: Excessive screen time can lead to decreased attention and focus, making ADHD symptoms worse. Limiting screen time can help reduce symptoms.
In conclusion, while medication is often the first line of treatment for ADHD, nutrition and lifestyle medicine can play a significant role in managing the disorder. A healthy diet rich in whole foods, omega-3 fatty acids, and protein, combined with lifestyle changes such as regular exercise, adequate sleep, mindfulness meditation, and limiting screen time, can help reduce symptoms and improve overall health.
This is the briefest of overviews of how nutrition and lifestyle may help with managing ADHD! Look out for further articles digging much more deeply into how a Nutritionist can help to manage ADHD.