Attention Deficit Hyperactivity Disorder (ADHD) is a complex disorder that can affect individuals across the lifespan. In recent years, ADHD has been on the rise in children. Neuroscience has shown us that Dopamine, a neurotransmitter important in mood regulation, is lower in the brains of children with ADHD. Additionally, the brains of individuals with ADHD are structurally different with reduced volume in regions responsible for focus and attention such as the prefrontal cortex and cerebellum.

The good news is…

The good news is the brain has neuroplasticity, which means that it can grow and change with stimulation and the right nutrient intake.

Enhance your child’s well-being using these strategies:

1. Limit processed foods. Children should eat real, whole foods such as fresh fruits, vegetables, eggs, nuts, and seeds.  Whole foods are full of nutrients that your child’s brain and body needs to function correctly.  A whole food diet can aid in neurotransmitter production, cognition, and enhance health.  You do not need to eliminate all packaged and processed foods, but significantly reducing processed foods is the best thing you can do for your child’s health.
2. Reduce sugar intake. Sugar is harmful to all kids, but it is especially harmful to those with ADHD. Research has found that sugar can dysregulate levels of dopamine, which are already lower in children with ADHD. Added sugar, that is processed and doesn’t occur naturally in whole foods such as fruits, is harmful to the brain and body. One can of soda contains 10 teaspoons or more of added sugar, which is more than the daily minimum, not to mention the other harmful artificial ingredients such corn syrup.
3. Load up on healthy fats. Healthy fats are good for the brain and nervous system because both, are mostly made up of fats. Omega-3s are an example of healthy fats that reduce inflammation. Healthy fats can be found in nuts, salmon, and avocados. These fats keep your child’s brain healthy by helping neurotransmitters function properly.
4. Exercise regularly. Exercise helps dopamine functioning. It is not only important for physical health, but mental health as well. Movement promotes the release of “feel good chemicals” such as dopamine, serotonin, and endorphins. Our favorite form of exercise is aerial yoga. Other forms of exercise such as running, biking, swimming and karate are also good for the brain and body.
5. Be Mindful. Mindfulness is the practice of paying attention on purpose. When your child practices mindfulness it trains their brain to slow down and focus.

In Summary,

If your child has ADHD, you can reduce symptoms naturally by exercising regularly, eating healthy fats, reducing sugar, practicing mindfulness, and limiting processed foods.

References

Schnoll R, Burshteyn D, Cea-Aravena J. Nutrition in the treatment of attention-deficit hyperactivity disorder: a neglected but important aspect. Appl Psychophysiol Biofeedback. 2003;28:63–75.  

Kim WK, Cho S. Sugar and cognitive performance. Korean J Nutr. 2007;40(Suppl):50–65. 

Christiansen, L., Beck, M. M., Bilenberg, N., Wienecke, J., Astrup, A., & Lundbye-Jensen, J. (2019). Effects of Exercise on Cognitive Performance in Children and Adolescents with ADHD: Potential Mechanisms and Evidence-based Recommendations. Journal of clinical medicine, 8(6), 841. doi:10.3390/jcm8060841