Focus on ADHD

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ADHD Nutritional influences

​This month and next month, we are going to discuss Attention Deficit Hyperactivity Disorder (ADHD). We are primarily going to discuss nutritional influences in ADHD as research has shown diet and nutrition strongly impact ADHD symptoms. I have teamed up with my daughter, Alisa, for these newsletters as she has worked with ADHD/ADD in the classroom as a fifth grade teacher for 8 years. She holds a degree in elementary education as well as endorsements in reading, language arts, and music education. In addition, she has completed additional training in dyslexia recognition and intervention in the classroom.

ADHD is a neurodevelopmental disorder that is common in children and teens. Research identifies ADHD may be a blend of genetics, lifestyle/environment, and nutritional influences. A very high percentage of children/teens with ADHD (approximately 95%) have a magnesium deficiency. In addition, there is also a high likelihood that children/teens with ADHD have insufficient Omega 3 blood levels. Omega 3 promotes healthy brain development, and it can often be difficult to obtain adequate amounts from diet alone. Newer research has identified that children with ADHD may not have had sufficient choline necessary for neurodevelopment and healthy cell membranes in the brain. Children/teens with ADHD also may have deficiencies in zinc and iron. In my Wellness 4 KIDS practice, I do laboratory testing as indicated, for nutrient deficiencies which can be beneficial in addressing the nutritional needs for children/teens diagnosed with ADHD.

Studies have also shown that children/teens with ADHD typically consume a diet higher in refined sugars and higher fat processed foods. Therefore, a diet of whole unprocessed foods maximizing fruits, vegetables, and fiber while limiting refined sugars, preservatives, food additives, and food dyes can be very beneficial in decreasing symptoms for many children and teens diagnosed with ADHD.

In a 2021 published randomized controlled clinical trial, 80 children were assigned to either a control group or a DASH diet group for 12 weeks. (The DASH diet, which is also used in individuals with hypertension, includes a diet high in vegetables, fruits, fiber, and low-fat protein sources, and limits refined or simple sugars.) The study design included both parent and teacher reported conduct problems, peer relationship problems, and social behaviors utilizing a severity of ADHD symptoms Conner’s Scale (ACS) and Swanson, Nolan, and Pelham (SNAP-IV) scale. The study concluded children that followed the DASH diet had significantly improved behavior scores measured by both the parents and teachers in the study.*

Reference:
*https://pubmed.ncbi.nlm.nih.gov/33715085/
For additional references see references section below.

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​Teacher’s Perspectives:

Written by Alisa:

As a fifth grade teacher, I work extensively with many students who have either been clinically diagnosed with or identified as having ADHD/ADD tendencies. Parents may not realize, ADHD/ADD can many times be successfully managed through nutrition and lifestyle modifications without having to rely on medication. I believe there are definitely situations where medication may be necessary. However, unfortunately medication is often the initial choice instead of incorporating other helpful nutritional and lifestyle strategies.

ADHD/ADD can be a very overwhelming and wearying diagnosis for the parents. It can be so overwhelming in fact, that many parents feel like giving up. However, the good news is there are effective strategies parents can incorporate in their child’s and family’s daily routine which can be very helpful in managing ADHD/ADD symptoms.

Parents are incredibly impactful in helping their child manage ADHD/ADD. Parents are a far more powerful resource and tool in their child’s successful education than their child’s classroom environment, their teacher, intensive behavior therapy, or academic intervention. However, there are times that additional professional therapy, resources, or medications may be helpful or needed.

Teacher Tips:

​Here are my top tips I provide parents to help their student with ADHD/ADD succeed both in the classroom as well as in life.

Wake up your child at a consistent time each day. I know it can be tempting to let them sleep in if they were up a bit later the night before, but children’s bodies need routine and consistency. Waking them up at a consistent time allows their bodies’ circadian rhythms to become more consistent and allows them to have a fresh start to their school day.

A balanced, nutrient dense breakfast is key! Strive to give your child options for breakfast that are protein rich and low in sugar. Protein is brain food! I know getting out the door early in the morning to get to school, work, or other appointments is a mad dash (me too, as a teacher!), but I am consistently concerned at the number of times my students come to school without having breakfast (not for lack of resources/finances, but many times parents sacrifice a good breakfast for their child and instead make a Starbucks run). Students who come to school without breakfast (or with an XL Blue Raspberry Casey’s Slushy… it has happened multiple times), struggle markedly more than their peers to focus and complete school work.

Pack a protein-packed nutrient dense mid-morning snack for your student. As much as we all enjoy those fruit snacks, Oreos, chips, or pretzels, each of these snacks provide little to no nutritional value or brain food for your student. If anything, it will typically cause a blood sugar spike and then crash. Thus, causing the student to be more irritable and unfocused than before their snack when they were distracted by a rumbling hungry tummy. Some great (and easy!) snack ideas include: carrots and cucumbers with hummus, grass-fed beef sticks (Costco has some great options!), hard-boiled eggs, any fruit with nut butter, unsweetened greek yogurt and honey, cheese sticks, pistachios or other nuts, and unsweetened applesauce.

Ask your child’s teacher if your student could have access to some sort of “wiggle releaser” at their desk/chair. My personal favorites to use in my classroom are Bouncy Bands or a yoga ball. These are both great options that allow students to expend some excess energy while minimizing distraction in the classroom setting. Hand fidgets, while trendy and dearly loved by children and adolescents, actually have a negative effect in the classroom setting and are more of a distraction than an energy releaser.

After school each day, minimize screen time available to your student. Screen time has a significant negative effect on students with ADHD/ADD. Screen time actually accentuates and makes their ADHD/ADD symptoms worse because it is over-stimulating and creating chaos in a brain that is already struggling to stay calm and organized. Give your students incentives for spending time outside and getting fresh air. If your children do have access to screens, shut off their access to these devices no later than an hour before bed time. The brain needs adequate time to calm down before falling asleep. Sadly, more and more children are struggling with insomnia due to the rapid increase in large amounts of screen-time consumption by children and adolescents.

As much as possible, set a bedtime schedule that allows your child to get the recommended amount of sleep for their particular age group. While it is normal and expected for schedules to fluctuate from day to day with sports practices, after school extracurricular events, church activities, and other family events, many students are coming to school with six or less hours of sleep a night due to “fun events” or “my parents let me stay up as late as I want and play video games.” You are the parent/guardian. Don’t hesitate to set bedtime boundaries for your children. This is one of the MOST effective ways you can naturally calm their brain and nervous system.

Tune in for next months Wellness Tips newsletter for additional information and tips in dealing with your child’s ADHD/ADD symptoms. Finally, in conclusion, remember you as the parent are the most important influence in your child’s life. Nurturing a loving and positive relationship with your child is foundational. It is hard work being a parent and parenting a child with ADHD/ADD can be extra challenging, but it can also be extra rewarding! So remember to look for and count the daily blessings!

Additional References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011463/
https://www.mdpi.com/2227-9067/1/3/261 
https://pubmed.ncbi.nlm.nih.gov/30267523/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170184/
https://pubmed.ncbi.nlm.nih.gov/30807974/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5581161/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8618748/
https://pubmed.ncbi.nlm.nih.gov/31383279/

Interested in natural options for addressing your child’s health challenges? Wellness 4 KIDS is here to help. Contact us for a FREE Pediatric Wellness Discovery Call or learn more at Wellness4KIDS.net