ADHD often begin and childhood but this disorder can continue through teen years and well into adulthood. It’s determined that ADHD affects 9 percent of American children between the ages of 13 and 18 and over 4 percent of adults.
Symptoms of ADHD may include:
- Fidgeting and squirming when seated
- Becoming easily distracted by unrelated thoughts or stimuli
- Being forgetful in daily activities
- Being in constant motion
- Having trouble waiting for his or her turn
Although there is no cure for ADHD, currently available treatments may help reduce symptoms and improve functioning. ADHD is commonly treated with medication, education or training, therapy, or a combination of treatments.
However, food may play a large role in managing symptoms as well. A well-rounded diet can have a powerful, positive effect on your cognition, mood, memory, and behavior. The wrong diet can aggravate ADHD symptoms. If you or someone you know has ADHD, it might be time to consider an ADHD diet.
ADHD Foods To Avoid
1.Sugar
High sugar consumption leads to numerous health problems including obesity and diabetes and should be extremely limited in your house. When it comes to the ADHD diet, it’s even more important to eliminate it. Sugar causes blood-sugar spikes, which then really causes focus levels to drop when the blood-sugar spikes down, which will cause lack of focus.
2.Gluten
If your body is sensitive to gluten, the bread, pastries, and desserts you’re eating could be affecting your brain functions. Gluten can trigger hyperactivity or inattentiveness if you have an intolerance. Try an elimination diet to see how your body reacts to gluten.
3.Dairy
Numerous people are also allergic to dairy. If your body is sensitive to dairy, it could be affecting your brain function and causing symptoms such as brain fog and irritability. Try an elimination diet or see a health care professional to get tested for a dairy allergy.
4.Food coloring and dyes
An influential study combined synthetic food dyes with the preservative sodium benzoate, it found increased hyperactivity. You might find sodium benzoate in carbonated drinks, salad dressings, and condiments. Stay away from chemical dyes including Orange B, Citrus Red No.2, FD&C Blue No.1 and No.2, and FD&C Yellow No.5 and No.6.
5.Artificial sweeteners
Artificial sweeteners pose many of the same health threats as sugar. Research has shown that chemical sweeteners affect physiology, which may lead to changes that harm the brain. An ADHD diet should steer clear of artificial sweeteners.
ADHD foods to eat
1.Omega-3 Foods
Good fats like Omega-3’s are essential for a healthy body and a healthy mind. Studies have shown that Omega-3’s help control behavior and improve memory. Eat foods like avocados, walnuts, chia seeds and dark leafy green vegetables. Eliminate trans fats and fried fats from your diet, like those found in junk food and fast food.
2.Probiotic foods
Research has shown that brain health and gut health are connected. Keeping your gut healthy by adding probiotics to your diet can help keep your brain working properly as well. Try kombucha, kefir, sauerkraut, and kimchi.
3.Iron-rich foods
According to a 2004 study, iron deficiencies in children may contribute to ADHD symptoms. Adding iron-rich foods to your diet can help control hyperactive symptoms. Eat plenty of spinach, lentils and sesame seeds to get your fill of iron.
4.High-protein foods and snacks
Protein has the ability to boost focus and concentration by balancing blood sugar levels. It also gives your brain the building blocks it needs to maintain brain health. Add foods like quinoa, lentils, beans, nut butter and green leafy vegetables to your diet to stock up on protein.
5.Foods high in B vitamins
B Vitamins are known to help reduce ADHD symptoms. They regulate carbohydrate metabolism and help the central nervous system function properly. Eat foods such as sweet corn, legumes, green leafy vegetables, peas, and spinach to make sure you’re getting B vitamins in your diet.