ADHD Diet and Nutrition: 7 Rules To Follow

ADHD is a psychological disorder that is very common among Americans. This condition can be referred to as a state of lack of attention, hyperactivity and impulsiveness in behavior. There is no strong evidence that food and nutritional factors are what can cause ADHD. However, a certain type of food can influence symptoms. Hence there is a list of foods that one can eat or avoid if he has this condition.

What Is An ADHD Diet?

The eating pattern does have an influence on the way a person feels and behaves. The idea of an ADHD diet is to eat more food that is good for the brain. Foods that are generally good for the brain might also work well against ADHD. The nutritional intervention has worked well for many ADHD patients, and it has helped them to keep calm and overcome symptoms such as hyperactivity, impulsivity and focus issues.

Where To Begin?

ADHD gradually takes a more intense form, and it becomes evident from extreme behavioral patterns as the condition takes a more serious form than it begins to affect social connections, relationships. This makes a person more eager to control the condition, and food is one source of it.

You can make little alterations in your regular diet in order to get some relief from the symptoms of ADHD. Such as you can look to add certain foods, add nutritional supplements or even look to eliminate a few foods from your diet.

Rule No 1: Live Alcohol-Free

There is a strong connection between alcohol abuse and ADHD, and in most cases, both go side by side. Before making any changes to your diet, learn to live an alcohol-free life. Alcohol has a strong influence over the brain, and it even affects the ability of the body to derive nutrients.

Hence the first thing to do is to get out of alcohol addiction. Many professionals are working to help those in need. Besides, the State facilitates such treatment in almost all major metropolitan cities. Do you live in Chicago and are looking out for treatment nearby? No worries, you can find many rehabs in Chicago that will help you get rid of alcoholism.

Rule No 2: Stop Blood Sugar Spike

A blood sugar spike triggers the release of more insulin in order to bring down blood sugar levels. This also accompanies the release of stress hormones in the body, and as a result, you might feel more irritable and stressed out. Thus avoid processed carbohydrates as these are broken down into sugar.

Healthy Eating Habits for Adults with ADHD

The effects remain the same whether you eat sugar by spoon or you consume excess refined and processed carbs. Instead of it, you can look for complex carbohydrates and fiber. Also, eat it in combination with high protein and healthy fats. This is because these keep the digestion process steady and a gradual change in blood sugar.

Rule No 3: Take More Proteins

Taking in high protein food sources also helps with ADHD. Fish, poultry, eggs, nuts and beans all make a rich source of healthy proteins. Proteins help the brain in the synthesis of neurotransmitters that are essential to proper brain functioning. In addition, a protein-rich diet also helps to avoid blood sugar surges. A high protein diet helps the brain to develop a better communication network between neurons.

Rule No 4: Go For Fish Oil

Healthy fats are essential for healthy minds. Studies suggest that people with ADHD can better improve their condition and symptoms by taking more healthy fats such as omega-3. Omega 3 is present in abundance in fish oil. Adding fish oil to your diet can help you better keep control of hyperactivity.

Our body cannot synthesize omega-3 on its own, and therefore we constantly need to derive it from food sources such as fish. Add fish to your routine diet as it is considered effective against psychological conditions like ADHD. You may even go after fish oil supplements but consult with your dietitian or physician before beginning.

Rule No 5: Maintain Iron Level

Especially among children, iron deficiency can also aggravate ADHD symptoms, and as a result, a child appears inattentive and irritable. An optimum level of iron in the body is essential to keep blood count in the normal range.  

Whether it is a child or adult, patients with ADHD should aim to add more iron-rich foods to their diet. Seafood, lean meat, red meat, organ meat, certain vegetables and beans.

Rule No 6: Check Magnesium And Zinc Level

Patients with ADHD need to be even more cautious about zinc and magnesium levels. Having certain dietary habits can result in the deficiency of both, even in healthy adults. So, it is very important to add more sources of these two essential minerals.

You may even take supplements upon your doctor’s advice. These two minerals promote brain health and effectively help against the symptoms of ADHD. Zinc assists the brain in the synthesis of the neurotransmitter dopamine. Magnesium, on the other hand, helps to keep calm.

Rule No 7: Cut Back On Chemicals

In order to better deal with the symptoms of ADHD, one also needs to cut down the intake of food rich in food additives and preservatives. These are harmful to the brain and may even make symptoms worse. Make sure that you read out food labels.

If you come across anything you cannot read out, then it is an indication that food has additives. Instead of consuming packaged or processed food, encourage the intake of unprocessed, natural and whole foods.

Take Away

ADHD is a condition that affects response and other behavioral outcomes. Food can play a role in minimizing behavioral issues as a result of this. You need to learn about how food interacts with the brain and brain processes. Adding more of certain foods while eliminating a few can help in reducing the symptoms of ADHD.