Diets for adhd in children
The Best ADHD Diet for Kids & Adults: Healthy Foods for ADD
What Is the Best ADHD Diet?
Health, food, and nutrition can make a significant difference in the lives of both children and adults who have been diagnosed with ADHD.
I have used nutritional interventions for hundreds of patients with ADHD during the past 24 years. In many cases, dietary changes have not only improved the symptoms of hyperactivity, concentration, and impulsivity, but also calmed.
Many adults and parents of children with ADHD are eager to try foods and supplements as part of an ADHD diet to help manage symptoms, but they often don’t know where to start. Below, learn how to find healthy food for kids and adults alike — foods to add to your family’s daily meals and things to eliminate — in order to deliver significant symptom relief.
ADHD Diet Rule 1: Stop Blood Sugar Spikes
Foods rich in protein — lean beef, pork, poultry, fish, eggs, beans, nuts, soy, and low-fat dairy products — may have beneficial effects on ADD symptoms.
Protein-rich foods are used by the brain to make neurotransmitters, the chemicals released by brain cells to communicate with each other. Protein can prevent surges in blood sugar, which increases hyperactivity. Eating protein for breakfast will help the body produce brain-awakening neurotransmitters.
[Get This Free Download: Guide to Natural ADHD Treatment Options]
Combining protein with complex carbs that are high in fiber and low in sugar will help you or your child manage ADHD symptoms better during the day, whether you’re taking ADD medication or not. The single most important thing I recommend to patients — especially parents of children with ADHD — is to decrease the amount of sugar consumed daily.
What many people don’t know is that eating simple processed carbohydrates, like white bread or waffles, is almost the same as eating sugar! Your body digests these processed carbs into glucose (sugar) so quickly that the effect is virtually the same as eating sugar from a spoon.
A breakfast consisting of a Pop-Tart and a glass of juice, or a waffle with syrup, causes blood sugar to rise quickly. The body responds by producing insulin and other hormones that drive sugar down to too-low levels, causing the release of stress hormones. The result? By mid-morning, you and your child are hypoglycemic, irritable, and stressed out. This can worsen ADHD symptoms or make some children who don’t have ADHD act like they have the condition. Having a simple-carb, low-protein lunch will cause the same symptoms in the afternoon.
Instead, try breakfasts and lunches high in protein, complex carbs, and fiber — like oatmeal and a glass of milk, or peanut butter on a piece of whole grain bread. The sugars from these carbohydrates are digested more slowly, because protein, fiber, and fat eaten together result in a more gradual and sustained blood sugar release. The result? A child can concentrate and behave better at school, and an adult can make it through that long morning meeting.
[Read This: 6 Essential, Natural Supplements for ADHD]
ADHD Diet Rule 2: Go for the Fish Oil
Omega-3s can improve several aspects of ADHD behavior: hyperactivity, impulsivity and concentration. As a result, I recommend that all children with ADHD take omega-3 fatty acids.
Omega-3s are essential fats important for normal brain function. They are called “essential” fats because the body must get them from the foods we consume; our bodies cannot make them. Research suggests that children with ADHD have lower blood levels of omega-3’s than kids without ADHD. So, unless your child is a dedicated fish eater, you’ll have to supplement, usually with fish oil, to achieve healthy levels.
A number of studies on omega-3s and ADHD have shown a positive effect. In a 2009 study1, from Sweden, 25 percent of children who had daily doses of omega-3s had a significant decrease in symptoms after three months; by six months, almost 50 percent experienced better symptom management.
This is an impressive result for a safe nutritional supplement with few side effects.
How much omega-3 should your child get and in what form? What is the best omega 3 supplement for me? It’s a little complicated. The two main omega-3 fatty acids contained in supplements are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It appears that most benefits are derived from omega-3 products that contain more EPA than DHA. I recommend a total dose of 700 to 1,000 mg a day for younger children, and 1,500 to 2,000 mg for older children.
Omega-3s come in capsule, liquid, and chewable form. The gummies and chewables, unfortunately, don’t have much fish oil in them, so it is expensive and time-consuming to give your child the proper dose. Most kids who are too young to swallow capsules can take the liquid, although you’ll have to be creative about getting them to take it. It is OK to mix liquid omega-3s in just about anything. Orange juice and smoothies are a couple of favorites.
I’ve seen some children improve within a few days, while others didn’t show improvement for a few months. My advice to parents is always to be patient, and not to give up on an omega-3 regimen too soon.
ADHD Diet Rule 3: Maintain Iron Levels
Many parents and professionals are unaware of the important role iron plays in controlling ADHD symptoms.
A study2 done in 2004 showed that the average iron level of children with ADHD (measured as ferritin) was 22, compared with 44 in children who did not have ADHD. Another study3 showed that increasing iron levels in children with ADHD improved their symptoms almost as much as taking a stimulant.
The children in these studies were not anemic. The fact that your child has a normal “blood count” does not mean that his ferritin levels are normal. Because too much iron is dangerous, I do not recommend giving iron without first checking the ferritin level. Ask your pediatrician to test it.
If iron levels are low, below 35, say, talk with your doctor about starting your child on an iron supplement and/or increasing consumption of iron-rich foods, which include lean red meat, turkey and chicken, shellfish, and beans.
The ferritin level should be rechecked in a few months.
ADHD Diet Rule 4: Check Zinc and Magnesium Levels
Zinc and magnesium are two other minerals that may play an important role in controlling ADHD symptoms. Both are essential to normal health, and a surprising number of children and adults, with and without ADHD, don’t get enough of them. Zinc regulates the neurotransmitter dopamine, and it may make methylphenidate more effective by improving the brain’s response to dopamine.
Magnesium is also used to make neurotransmitters involved in attention and concentration, and it has a calming effect on the brain. Have your doctor check your or your child’s magnesium and zinc levels when you test ferritin levels. I find that at least 25 percent of the children I see are low in zinc.
While studies have been done on both minerals’ effects on ADHD, the results are not as clear-cut as in studies done on omega-3s and iron.
ADHD Diet Rule 5: Cut Back on Chemicals
Several studies4 suggest that artificial additives make children without ADHD more hyperactive, and make hyperactive children worse.
The European Union requires a warning label on food packaging that contains additives: “This food may have an adverse effect on activity and attention in children.” Gatorade, cheese puffs, and candy are typical examples of foods containing artificial colors and preservatives, but additives and colors can be found in other foods.
The first step in avoiding additives is to read food ingredient labels until you’ve found a wide range of foods that are additive-free. In most cases, fresh, unprocessed foods are your best bet, as they contain few additives.
However, these days you can find bread, cereal, cookies, pizza, and just about anything else made without additives.
Avoid colorful cereals, like Fruit Loops and Lucky Charms. Cheerios are better, and lower in sugar. Substitute 100-percent fruit juice for soft drinks and fruit punches, most of which are artificially colored and flavored.
ADHD Diet Rule 6: Watch for Food Sensitivities
A number of research studies have shown that many children with ADHD are sensitive to certain common foods in the diet.
These sensitivities make their ADHD symptoms significantly worse. In one recent study5 50 children were placed on a restricted diet for five weeks, and 78 percent of them had significant improvements in ADHD symptoms!
In my practice, I have seen improvements in many children when they stopped eating foods they were sensitive to. The most common culprits are dairy, wheat, and soy.
It’s important to know that children with ADHD do not necessarily have “food allergies” in the strict, medical sense. Results when testing for food allergies are usually negative in these kids. The only way to know whether food sensitivities affect your child is to remove certain foods from daily consumption and observe his reaction. A child might have food sensitivities if he displays allergy symptoms, like hay fever, asthma, eczema, or GI problems. But I have seen children with none of these problems respond well to a change in what they eat.
If there are one or two foods you suspect might be exacerbating your child’s ADHD symptoms, eliminate one for two or three weeks.
Observe your child’s ADHD symptoms during that time. If you are thinking about starting a restrictive plan, find a professional to guide you. I know changes are tough to engineer in a child with ADHD, but many families have done it successfully and are happy with the results.
ADHD Diet Rule 7: Try Helpful Herbs
Several herbs have been recommended for managing ADHD symptoms, including ginkgo, St. John’s Wort, rhodiola, and ginseng. Most have been poorly researched, with two exceptions.
In a large European study6 on hyperactivity and sleep problems, a combination of valerian and lemon balm helped to relax children with ADHD by reducing anxiety. I use these herbs regularly for kids who deal with these problems. Consult a naturopathic doctor to find the appropriate dose for your child.
To improve attention, a new herbal product, called Nurture & Clarity, was developed, and carefully tested, by a team of practitioners in Israel. The children taking it demonstrated significant improvement, as measured7 by their performance on the Test of Variables Attention, a computerized measurement of attention.
I would not make definitive recommendations based on one study, but this product is worth looking into. You can read about it at adhd-clarity.com.
Finally, pycnogenol, an extract made from French maritime pine bark, has been shown to improve ADHD symptoms in a limited amount of research8. I have found that the herb helps improve concentration in some children.
One last thought: Herbal products vary greatly in quality, and some contain contaminants. You should find a knowledgeable professional to help you identify reliable sources of pure, standardized herbs.
[Get This Free Download: 5 Ways to Cook Up an ADHD-Friendly Meal Plan]
1 Johnson, M., S. Ostlund, G. Fransson, B. Kadesjo, and C. Gillberg. “Omega-3/Omega-6 Fatty Acids for Attention Deficit Hyperactivity Disorder: A Randomized Placebo-Controlled Trial in Children and Adolescents.” Journal of Attention Disorders, vol. 12, no. 5, 2009, pp. 394-401.
2 Konofal, Eric, Michel Lecendreux, Isabelle Arnulf, and Marie-Christine Mouren.
“Iron Deficiency in Children With Attention-Deficit/Hyperactivity Disorder.” Archives of Pediatrics & Adolescent Medicine, vol. 158, no. 12, 2004, pp. 1113.
3 Konofal, E., M. Lecendreux, J. Deron, M. Marchand, S. Cortese, M. Zaïm, MC Mouren, and I. Arnulf. “Effects of Iron Supplementation on Attention Deficit Hyperactivity Disorder in Children.” Journal of Pediatric Neurology, vol. 38, no. 1, 2008, pp. 20-26.
4 Mccann, Donna, et al. “Food Additives and Hyperactive Behaviour in 3-Year-Old and 8/9-Year-Old Children in the Community: A Randomised, Double-Blinded, Placebo-Controlled Trial.” The Lancet, vol. 370, no. 9598, 2007, pp. 1560–1567., doi:10.1016/s0140-6736(07)61306-3.
5 Pelsser, Lidy M., Klaas Frankena, Jan Toorman, Huub F. Savelkoul, Anthony E. Dubois, Rob Rodrigues Pereira, Ton A. Haagen, Nanda N. Rommelse, and Jan K. Buitelaar. “Effects of a Restricted Elimination Diet on the Behaviour of Children with Attention-Deficit Hyperactivity Disorder (INCA Study): A Randomised Controlled Trial.
” The Lancet, vol. 377, no. 9764, 2011, pp. 494-503.
6 Müller, S.f., and S. Klement. “A Combination of Valerian and Lemon Balm Is Effective in the Treatment of Restlessness and Dyssomnia in Children.” Phytomedicine, vol. 13, no. 6, 2006, pp. 383-87.
7 Katz, M., et al. “A Compound Herbal Preparation (CHP) in the Treatment of Children With ADHD: A Randomized Controlled Trial.” Journal of Attention Disorders, vol. 14, no. 3, Dec. 2010, pp. 281–291., doi:10.1177/1087054709356388.
8 Trebatická, Jana, Soňa Kopasová, Zuzana Hradečná, Kamil Činovský, Igor Škodáček, Ján Šuba, Jana Muchová, Ingrid Žitňanová, Iweta Waczulíková, Peter Rohdewald, and Zdeňka Ďuračková. “Treatment of ADHD with French Maritime Pine Bark Extract, Pycnogenol®.” European Child & Adolescent Psychiatry, vol. 15, no. 6, 2006, pp. 329-35.
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What's the Best ADHD Diet for Kids?
A woman cutting healthy vegetables, a key part of a good adhd diet for kids.
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Food for Symptom Relief
I've used nutritional interventions for hundreds of people with attention deficit hyperactivity disorder (ADHD) during the past 24 years. Dietary changes can result in significant improvements in symptoms of hyperactivity, concentration, impulsivity, and even oppositional behavior.
Many people are eager to try foods and supplements to help manage ADHD symptoms, but often don’t know where to start. Here are dietary changes that, I have found, deliver the most symptom relief.
Milk, eggs, and nuts are all high in protein — a key ingredient in a healthy ADHD diet for kids.2 of 12
Go with Protein
Foods rich in protein — lean beef, pork, poultry, fish, eggs, beans, nuts, soy, and low-fat dairy products — may have beneficial effects on ADHD symptoms. Protein-rich foods are used by the brain to make neurotransmitters — chemicals that help brain cells talk with each other.
Eating protein for breakfast will help a child build brain-awakening neurotransmitters. Protein also prevents surges in blood sugar, which increase hyperactivity.
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Cut Back — Way Back — on Sugar
The single most important thing I recommend is to decrease the amount of sugar in the ADHD diet. Eating simple processed carbohydrates, like white bread, waffles, or white rice, is almost the same as feeding you or your child sugar. They can make you irritable, stressed, and unfocused. Serve breakfasts and lunches high in protein, complex carbs, and fiber instead to increase concentration and better behavior.
[Get This Download: Free Guide to a Delicious (and ADHD-Friendly!) Diet]
A woman pours omega-3 supplements into her hand. They are part of a healthy ADHD diet for kids.4 of 12
Get Plenty of Omega-3s
Omega-3 fatty acids, found in fish oil, can improve hyperactivity, impulsivity, and concentration.
Research1 suggests that kids with ADHD have lower blood levels of omega-3’s than kids without the condition. One recent study2 showed that 25 percent of kids with ADHD had a decrease in symptoms after three months. Fifty percent showed improvement by six months.
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Omega-3s: Optimum Dose and Form
The two main omega-3 fatty acids contained in supplements are EPA and DHA. It appears that most benefits are derived from supplements that contain more EPA versus DHA. In general, a total dose of 700 to 1,000 mg seems good for younger children; 1,500 to 2,000 mg for older children. Because the chewable forms of omega-3’s — gummies, say — don’t have that much fish oil in them, it is best to take a capsule or liquid.
A bowl of spinach has a high iron content, which may help ADHD symptoms.6 of 12
Maintain Iron Levels
Many people are unaware of the important role iron plays in controlling ADHD symptoms.
A 2004 study3 found that the average iron level of children with ADHD (measured as ferritin) was 22, compared with 44 in children without ADHD. Another study4 showed that increasing iron levels improved symptoms for children with ADHD almost as much as taking a stimulant. Because too much iron is dangerous, have your pediatrician test ferritin levels before giving iron.
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Check Zinc and Magnesium Levels
These minerals are essential to normal health and may play an important role in controlling ADHD symptoms. Many children, with and without ADHD, don’t get enough of them. Zinc regulates the neurotransmitter dopamine and may help methylphenidate work more effectively5. Magnesium is also used to make neurotransmitters and has a calming effect on the brain. Have your doctor test your child’s mineral levels.
[Click to Download: 5 All-Natural ADHD Supplements]
Organic food is low in chemicals, which may help ADHD symptoms.
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Weed Out Food Chemicals
Several studies suggest that artificial additives make kids without ADHD more hyperactive, and make hyperactive children worse6. Gatorade, cheese puffs, and candy contain artificial colors and preservatives, but are found in other foods as well. Read food ingredient labels to find additive-free foods. Fresh unprocessed foods are your best bet. Avoid colorful cereals, and substitute 100-percent fruit juice for soft drinks.
23-9-treatment-diet-and-nutrition-what-if-paleo-really-is-the-answer-slideshow-23-grocery-shopping-ts-114274236-jpg9 of 12
Watch for Food Sensitivities
Many children with ADHD are sensitive to certain foods in the diet, making their symptoms worse. The most common culprits are dairy, wheat, and soy. If there are two foods that you suspect are exacerbating your child’s ADHD symptoms, eliminate one for two or three weeks. Observe your child’s symptoms during that time to see if they improve.
Find a professional to guide you if your child needs to be on a restrictive ADHD diet.
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Check for Problems with Gluten
An allergy to gluten — a protein found in wheat, barley and rye — can worsen ADHD symptoms, in addition to causing a whole other set of problems. Many of ADHD patients improve on gluten-free diets. If you suspect you have a gluten allergy, see your doctor and ask about going on an elimination diet. If you are allergic, your doctor will help you switch to a gluten-free ADHD diet.
A woman with ADHD smelling herbs at a farmer’s market11 of 12
Try Helpful Herbs
Most herbs that have been recommended for managing ADHD symptoms have been poorly researched. The ones that have research7 behind them and work are a combination of valerian and lemon balm, which seems to relax children with ADHD by reducing anxiety.
To improve attention, a product called Nurture & Clarity may help. These is some evidence that pycnogenol, made from pine bark, improves concentration in some children8. Look for standardized herbs that are free of contaminants.
[Read This Next: Leveraging Sleep, Exercise, and Diet to Improve ADHD]
Sandy Newmark, M.D., is a member of the ADDitude ADHD Specialist Panel.
Teacher To-Do List: Stacked Textbooks12 of 12
Footnotes
1 Young, Genevieve, and Julie Conquer. “Omega-3 Fatty Acids and Neuropsychiatric Disorders.” Reproduction Nutrition Development, vol. 45, no. 1, 2005, pp. 1–28., doi:10.1051/rnd:2005001.
2 Johnson, M., S. Ostlund, G. Fransson, B. Kadesjo, and C. Gillberg. “Omega-3/Omega-6 Fatty Acids for Attention Deficit Hyperactivity Disorder: A Randomized Placebo-Controlled Trial in Children and Adolescents.” Journal of Attention Disorders, vol.
12, no. 5, 2009, pp. 394-401.
3 Konofal, Eric, Michel Lecendreux, Isabelle Arnulf, and Marie-Christine Mouren. “Iron Deficiency in Children With Attention-Deficit/Hyperactivity Disorder.” Archives of Pediatrics & Adolescent Medicine, vol. 158, no. 12, 2004, pp. 1113.
4 Konofal, E., M. Lecendreux, J. Deron, M. Marchand, S. Cortese, M. Zaïm, MC Mouren, and I. Arnulf. “Effects of Iron Supplementation on Attention Deficit Hyperactivity Disorder in Children.” Journal of Pediatric Neurology, vol. 38, no. 1, 2008, pp. 20-26.
5 Akhondzadeh, Shahin, Mohammad-Reza Mohammadi, and Mojgan Khademi. “Zinc Sulfate as an Adjunct to Methylphenidate for the Treatment of Attention Deficit Hyperactivity Disorder in Children: A Double Blind and Randomized Trial [ISRCTN64132371].” BMC Psychiatry, vol. 4, 2004, pp. 9
6 Mccann, Donna, et al. “Food Additives and Hyperactive Behaviour in 3-Year-Old and 8/9-Year-Old Children in the Community: A Randomised, Double-Blinded, Placebo-Controlled Trial.
” The Lancet, vol. 370, no. 9598, 2007, pp. 1560–1567., doi:10.1016/s0140-6736(07)61306-3.
7 Müller, S.F., and S. Klement. “A Combination of Valerian and Lemon Balm Is Effective in the Treatment of Restlessness and Dyssomnia in Children.” Phytomedicine, vol. 13, no. 6, 2006, pp. 383-87.
8 Kaplan, Bonnie J., Jane Mcnicol, Richard A. Conte, and H. K. Moghadam. “Overall Nutrient Intake of Preschool Hyperactive and Normal Boys.” Pediatrics, vol. 17, no. 2, 1989, pp. 127-32.
Diet can help with ADHD - Phoenix Center
Scientists have found that children with ADHD are calmer on rice, white meat, vegetables and fruits.
Do not rush to give your child medication if he has Attention Deficit Hyperactivity Disorder (ADHD). Try changing your diet first. Two out of three children with ADHD who ate a particular diet for 5 weeks had some or even a very large reduction in their restless behavior.
This is evidenced by the results of a Dutch study published in the Lancet.
“Sugar and food coloring are not always to blame – they affect all children,” explains Jan Buitelaar, professor of psychiatry at the University of Nijmegen, who led the study. “We are talking about everyday nutrients that some children react badly to. It can be a variety of substances for different children.” These can be known allergens such as peanuts or milk, but they can also be tomatoes, beef or sunflower oil.
It is estimated that one in 20 children in the world has ADHD. Diagnosis is being made more frequently and at an earlier age. Treatment is usually a combination of behavioral and drug therapy (Ritalin). But in the long run, studies show that this approach has a rather limited effect.
The diet used is based on the so-called Few Food Diet, developed for allergy research. Initially, it is rice, turkey, veal, lettuce, pears and water. “If the child’s behavior improves after a couple of weeks, then it can be assumed that food plays a role.
” When accompanied by a qualified dietitian, the child can then gradually begin to be given certain nutrients: bread, potatoes, corn, fruit juice, certain vegetables and fruits, even candy and popcorn. If the child reacted badly to the supplement, then the product passed for him into the category of prohibited ones - he was removed from the diet. This is a complex and labor intensive procedure. Buitelaar: "And definitely not for doing it yourself without professional help."
The study was performed on 100 children with ADHD aged 4 to 8 years. Half of them followed a specific diet, the other half ate normal healthy food. Researchers have measured children's ADHD score several times, a number from 0 to 54 that measures how often a child exhibits certain problem behaviors. The researchers who measured the ADHD score did not know which children were on the special diet.
After five weeks of dieting, the ADHD score dropped on average by half, from 46 to 23, while it did not change in the control group.
“A score of 18 is considered normal, and only after 36 do we start talking about deviations,” explains Buitelaar. “So the group average of 23 is a very good level.” In one case out of three, the diet barely worked. These children's scores are also included in the average ADHD score.
Suggestions that diet can exacerbate or reduce ADHD have long been around. But to date, there have been very few attempts to study the role of nutrition in ADHD, and with little material. The scientists plan to continue their research. But they also want to see what the results will be from the use of diets in the practice of treating ADHD. They note the importance of training a large number of nutritionists to work with children with ADHD.
History of Flor van de Ven
Yvon van de Ven (41), engineer and mother of three, recalls her daughter Flor (10) having her very first temper tantrum. She was then a year old, and the attack lasted 1 hour and 15 minutes. “Then I thought something was wrong with her.
”
The girl grew up, and it only became more difficult with her. She constantly tested how far her parents would let her go. If she was asked for something, she always did something else. If she was given one candy, she always demanded more. There were often scandals in the family.
“She had severe fits of rage. Sometimes the pressure from within was so strong that she could not express it. Everything stopped if she pissed in her pants out of anger. If we went to visit someone, then she collected all sorts of small things in her pockets there. At school, things were not going well with studies. She wanted to study, but nothing came of it.
“One day my husband said: “You know, I don't want to go home after work.” Our family was under a lot of stress. Then I decided that something had to be done. We did the necessary tests, and in the end it turned out that the girl had ADHD.
Then Flor was 7 years old. When the mother asked the family doctor if there was any alternative to medicines, the doctor said that there was a diet that worked well.
The experiment began in 2008. At the beginning, Flor was allowed to eat very few foods: rice waffles, wheat bread, margarine, turkey meat, veal, pear syrup, pear juice with pulp, corn, sunflower oil, green salad, four types of fruit, something for sandwiches and a few "uninteresting vegetables," says the mother. "Nothing special. No bouillon cubes were allowed to be added to the soup.” There were no changes. “My husband, an engineer at Philips, said: I don't expect miracles. But scientists did not stop trying. Two weeks later, the girl's diet was revised. Bread was excluded. Juice was excluded, as well as most of the fruit. Everything that was at least to some extent pleasing in the diet was excluded.
“It's hard to imagine what happened next. In three or four days everything changed. At the table suddenly became family-friendly. Flor suddenly stopped putting her hands on her plate, which she always did. Stopped bickering while eating. The tension is gone. This was not the case before.
Her tics are gone. She became more flexible, began to joke. At school, things went well: now she did in a day what used to take her a week. Abdominal pain and headaches disappeared. She herself says that now she has more friends.
A modest menu has become the norm for the girl. The family sits at the same table during the meal, but Flor eats his own food. “At first I was even upset - the girl’s food was so uninteresting and monotonous, but the result was very noticeable. The diet is hard, but the scandals in the house were even harder. In addition, over time, she gradually begins to try to add other products, ”says the mother.
Flor has already found out that she reacts badly to certain foods, such as corn and milk. And also for sugar, although most children eat this without problems. But now, for example, she can eat pure chocolate, as well as specially prepared chips from the organic food store.
“Interestingly, Flor is now eating better than before. If someone had told me this before, I would not have believed it.
But now everything is happening before my eyes - the effect is obvious. The mother is aware of the criticism's argument that the changes in the girl's behavior could be the result of increased attention towards her. But after a few weeks, the level of attention returned to the “old”, notes the mother.
“Naturally, my daughter has problems. Sometimes she eats sweets, and it turns out only later. But when we were on holiday in France during the summer, where we could not keep up with the diet, we noticed that the girl's temper tantrums became more frequent. Then she even said herself: Mom, I only want to eat what is included in my diet.
Criticisms of the study
Experts reacted critically to the data obtained by the Buitelaar group. In their opinion, this study only points to the role of nutrition. “More in-depth research is needed here,” said nutrition professor Martijn Katan. The problem is also that the study was not double-blind: parents, children and teachers knew what the diet was aimed at.
Therefore, a placebo effect is possible. “Results are always sensitive to people's expectations. There are even studies that show a positive placebo effect even when people know they are taking the placebo.” The behavior of children is extremely sensitive in terms of suggestion, ”Katan notes. “Do these kids behave better because they don’t eat certain foods or because their parents give them more attention? And I would like to see this study repeated by those who do not believe that dietary changes will cause behavioral changes. It is possible that with repetition of the study, the effect will be less. This happens quite often."
Based on:
ADHD'er kalmeert van rijst, wit vlees en groenten. – NRC Handelsblad, 02/04/11, p. 5.
Ineens werd het gezellig aan tafel. – De Volkskrant, 05.02.11, p. 7.
‘Dit moet beter worden uitgezocht’ — De Volkskrant, 05.02.11, p. 7.
Rational nutrition for ADHD. Is a hyperactive child forever? Alternative view of problem
Nutrition for ADHD
• Dieting
• Smart food choices
The very first step you should take is dieting.
Probably, it will even be wrong to use this frightening and so popular word today. It is better in this case to talk about establishing proper nutrition for your child. What does it mean? First of all, it is desirable to completely exclude semi-finished products from the diet that contain substances that adversely affect the functions of the child's brain: aspartame, monosodium and potassium glutamate, salicylates, all additives starting with the letter E, Ca-propionate. We have already talked about this in detail above, listed products containing these harmful substances. Studies show that already about 70% of children with ADHD become calmer and sleep better if synthetic colors and flavor enhancers are eliminated from their diet. At the same time, such an improvement is persistent and long-term. Some parents believe that minor deviations from this recommendation do not play any role at all. Alas, our habit of acting "at random" in this case is unacceptable. One interesting study tested the effect on a child's behavior of just one brownie with food coloring.
The result was surprising: already within an hour after its use, the level of hyperactivity in this group of children increased markedly. Another study showed a decrease in the absorption of school material by hyperactive children within a few hours after eating food with dyes. Interestingly, after New York City banned synthetic dyes and seasonings from school meals, an unprecedented increase in academic performance was recorded in all schools in the city. Therefore, when buying food, you must always be on the alert, you must carefully read the labels, meticulously study the contents of each jar, package, etc. You will quickly master this work, and this will certainly benefit your child.
Now there are a lot of harmful substances in various ready-made products, especially fast food. Even if there are no harmful additives on the label, it should be remembered that such designations as "natural identical emulsifier", "near natural flavor enhancer" and others belong to the same series of harmful additives.
We perfectly represent your objections, because these are the products that our children really like. We are also parents, and we also have to fight for rational, more precisely, reasonable nutrition. Indeed, these substances improve taste perception, and children are drawn to them. But now you know how harmful they are, and you are determined to switch to the most natural foods. This, by the way, will improve the nutrition of your entire family, and not just your child. It is an interesting task to talk about changes in the body of an adult in connection with improper nutrition, but it does not fit into the context of this work.
The next step is to limit sugar in the child's diet. Note that we are not talking about the complete exclusion of sugar (this cannot be done), but about its limitation. When we talk about sugar, we mean the same refined sugar, or "white death", as some nutritionists dubbed it. We have already discussed in detail the effect of sugar on children's behavior.
And here is an interesting example of a study conducted at Yale University in the USA. Scientists measured the level of adrenaline in the blood of children before and after consuming refined sugar. It turned out that after taking sugar, the level of adrenaline "takes off" in the blood ten times! And adrenaline is a neurotransmitter that prepares the body for danger and fight.
And who among us does not witness a depressing picture: a small child forever sucking candies, lollipops and various sweets, or a teenager walking down the street with an invariable bottle of cola, forfeits, chewing chewing gum, chips, etc.? It is clear that TV advertising exerts its influence on the immature minds of our children, imposes an active desire to buy all this. It is very difficult to overcome such a temptation. However, by teaching your children to avoid these foods, you are killing two birds with one stone by getting rid of the harmful additives they invariably contain and the high amounts of refined sugar.
In parallel, we must take the next step. It's about bread. Every family has its own traditions and preferences. But we sometimes have to change them in the interests of the health of the child. What do we mean by this? White bread and products made from refined flour should be excluded from consumption - these are various buns, loaves (especially French buns, which our bakeries have been baking for some time now), as well as McDonald's buns. In them, flour is subjected to extremely strong processing. The starch in this flour turns into sugar very quickly in the body, which is another additional source of sugar, which, we are sure, some parents are not even aware of. We are not even talking about cakes, muffins, ice cream, various confectionery products, some types of yogurt and various cheeses, where there are a lot of harmful additives. It goes without saying that they should be excluded. Preference in the child's diet should be given to simple breads: rye, gray, oatmeal, etc.
It is necessary to carefully monitor the presence of fats in the child's diet (omega-3, omega-6), because they are involved in the construction of the nerve cell. As already noted, there are a lot of them in fish and eggs. Eggs contain many substances necessary for the body: choline, lecithin-choline, phosphatidyl-choline. It is these constituents of acetylcholine that allow it to influence memory. How to properly cook an egg so that it does not lose choline? If an egg is fried, then choline is lost and "bad" cholesterol is produced. Therefore, it is better to eat an egg hard-boiled or soft-boiled, at worst - fried eggs, then choline is preserved and "bad" cholesterol is not formed. In order for the child to get enough omega-3, it is necessary to include in the diet fatty fish varieties, which were mentioned earlier.
We foresee a perfectly legitimate objection: it's good for you to talk about it, but how to do it in life? We are fully aware that all this is not easy, but, based on our experience, it is possible.
It is necessary to accustom the child to healthy food from an early age - do not oversweeten the child's food with sugar, do not overfeed your child with cakes and various "goodies". A young child should not know at all about sweets, ice cream, sweets that are harmful to his health! It is necessary to teach the child to drink not artificial juice (as is often done with us now), but simple clean water. But what if the child has already become big before you realize that he has problems with the nervous system? We know that children with ADHD are, for the most part, very intelligent and intelligent. It is necessary to sit next to the child and explain to him in detail the whole problem. It is necessary to explain what is happening to him and how the wrong food affects his behavior. We assure you, as soon as you make him a partner, an accomplice in the process, show him that you trust him very much, you yourself will be amazed at the changes that will occur in your child. These children, only deeply understanding why all this is necessary, will fulfill your requests and instructions.
What really needs to be done? First of all, set the hard power mode. These children need an established rhythm (we will talk about this a little later). Try to include as many vegetables and fruits in your diet as possible. Replace refined sugar with sweet fruits, and also exclude white bread and buns, various confectionery products from the diet. We must always remember that these children are prone to hypoglycemic conditions (low blood sugar), so it is recommended to give the child a snack every two hours. But snacks should contain healthy food. In no case should it be sandwiches, it should be vegetables or fruits. For example, you are taking your child to school or kindergarten. Give him an apple, a banana, a fig or a peeled carrot. He will be able to eat fruit with a feeling of hunger, a decline in energy, and his well-being will immediately improve. It is necessary that the kindergarten teacher knows about this and helps the child at such a moment, and the school-age child himself already understands these conditions and can control them.
All children love going to McDonald's and don't deprive them of it. Just let the child eat better chicken than Big Mac and drink tea or, at worst, juice instead of cola. He will agree with you if you ask him to. Do not forget to stop chewing gum - each of them has a lot of harmful additives.
It is essential to learn to distinguish healthy food from bad food for the benefit of your child and the whole family.
This text is an introductory fragment.
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