Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects both children and adults, and the world is experiencing a surge of new diagnosis and self diagnosis by Neurodiverse people. It is common to have symptoms such as difficulty paying attention, hyperactivity, and impulsivity. While medication is often used to manage ADHD symptoms, there is growing evidence that nutrition can also play a role in improving symptoms. The most common medication is a stimulant which levels the overactive mind and helps with focus. Food such as sugar and caffeine are commonly over consumed by Neurodiverse people as they will notice the affect it has on them which is different to the sugar or energy rush a Neurotypical person may experience.

The Link Between Nutrition and ADHD

Research has shown that certain nutrients can have a positive impact on ADHD symptoms. For example, omega-3 fatty acids, which are found in foods such as fatty fish and flaxseeds, have been shown to improve attention and reduce hyperactivity in children with ADHD. Additionally, studies have found that children with ADHD often have lower levels of iron, zinc, and magnesium, all of which are important for brain function.

If you or your child have ADHD or suspect that you could be Neurodiverse, it may be beneficial to include the following foods in your diet:

  • Fatty fish: Salmon, mackerel, and sardines which are all great sources of omega-3 fatty acids.
  • Nuts and seeds: Almonds, walnuts, and flaxseeds are also high in omega-3s.
  • Lean protein: Chicken, turkey, and soy are all good sources of protein, which can help regulate blood sugar levels and improve focus.
  • Fruits and vegetables: These are important sources of vitamins and minerals, including iron, zinc, and magnesium. Dark leafy greens, such as spinach and kale, are particularly good sources of these nutrients.

However some foods may exacerbate the symptoms of ADHD. These include:

  • Sugar: Consuming high amounts of sugar can cause blood sugar levels to spike and then crash, leading to irritability and difficulty focusing.
  • Processed foods: These often contain high amounts of sugar, artificial colors, and preservatives, which can all negatively impact ADHD symptoms.
  • Caffeine: While some people with ADHD may find that caffeine helps them focus, for others it can make symptoms worse resulting in anxiety, sleep disturbance or extreme hyperactivity.

While nutrition is not a replacement for medication or other treatments for ADHD, it can play a role in managing symptoms. By including nutrient-rich foods in your diet and avoiding those that may exacerbate symptoms, you can help improve focus and reduce hyperactivity. If you or your child has ADHD, talk to a healthcare professional or a Nutritionist to develop a personalized nutrition plan.

Feel free to send me an email at info@joanlarkins.com if you wish to book a session and discuss your individual nutrition needs.

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