Have you been diagnosed with ADHD? If so, you will want to read
this. ADHD is the most prevalent neurodevelopmental disorder worldwide in which
there is often a deficiency in dopamine which plays an important role in reward
and motivation. Treatment usually consists of psychostimulants (to stimulate
dopamine release), but some parents are reluctant to place their children on
medication due to side effects and are looking for alternatives. A 2016 study
published in JAMA Psychiatry indicated that Ritalin may have a distinct effect
on children which can lead to lasting neurological changes. Since several areas
in the brain do not reach maturation until adolescence drugs given during
childhood may affect neurological development but more studies need to be done. So, what are the alternatives?
If you or your child are taking ADHD medication, do not stop taking it,
but here are some lifestyle modifications that may help reduce symptoms. Eat
breakfast every day. Start the day with
a low sugar breakfast like a Delicious Green Smoothie or eggs and whole wheat toast. Eat foods with
polyphenols including berries, cherries, eggplant, onions, kale, and green tea.
Natural antioxidants like dietary polyphenols may be helpful with ADHD because
they may alleviate oxidative stress in the brain. Eat foods with zinc, iron, and magnesium. Zinc
deficiencies are associated with ADHD and studies have shown that children with
ADHD have lower levels of iron and magnesium which are needed for dopamine synthesis.
Consumption of vitamin C, potassium (found in leafy greens, sweet potatoes,
white potatoes, yogurt, tomatoes, cucumber, avocados, apples, and bananas), vitamin
B1 (found in pork, fish, beans, lentils, whole grains, and yogurt), and nuts
may also improve cognition. A strawberry yogurt parfait with homemade Granola makes a
wonderful breakfast or snack. Finally, try removing food coloring additives. A
2012 and 2017 study showed eliminating food coloring additives benefited some
children with ADHD and determined 10-30% of people with ADHD might respond.
A recent study showed that the spice saffron may benefit
those diagnosed with ADHD. A 2022 study found in Nutrients conducted a study in
which 27 participants received Methylphenidate and 36 received 30mg/day of
saffron. All ranged in age from 7-17. The results showed that the effectiveness
of saffron was comparable to Methyphenidate although saffron was more effective for
treating hyperactivity and Methylphenidate was more effective for inattention.
Using saffron as a spice in food can be expensive so discuss with your or your
child’s medical provider if supplementation may be an option. Here is a
delicious and easy recipe for Spanish
Chicken Paella
Finally, another way to improve symptoms of ADHD and
increase dopamine levels in the brain is through exercise. A recent study
showed a link between regular exercise and improved executive function among
university students. Another study in 2016 showed aerobic exercise increased
BDNF (a key molecule in the brain that affects learning and memory)
concentrations in the body.
If you struggle with ADHD, we at Gut Instinct can help. We
can guide you in making lifestyle modifications, including eating whole foods
and exercise, to help improve your ADHD symptoms.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9573091/
https://www.healthline.com/health/fitness/adhd-and-exercise
Naidoo, U.
This is Your Brain on Food. Little, Brwon Spark. New York. 2020
ADHD medication can negatively impact
child brain development (healthimaging.com)
Schrantee, A.,
Tamminga, H.G., Bouziane, C., Bottelier, M.A., Bron, E.E., Mutsaerts, H.J.M.,
Zwinderman, A.H., Groote, I.R., Rombouts, S.A., Lindauer, R.J. and Klein, S.,
2016. Age-Dependent Effects of Methylphenidate on the Human Dopaminergic System
in Young vs Adult Patients with Attention-Deficit/Hyperactivity Disorder: A
Randomized Clinical Trial. JAMA
psychiatry. (Abstract)
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