When you’ve been diagnosed with Attention Deficit Hyperactivity Disorder, also known as ADHD, your daily diet is one of the important factors in managing your symptoms. What you eat regularly has a major impact on the state of your symptoms. Here are five important ways you can go about maintaining a steady diet that will help improve your symptoms.
Add in Omega-3 Fatty Acids
Omega-3s are essential fats that you need for your brain to function. Several studies have shown several positive effects these fatty acids have on improving ADHD symptoms including hyperactivity, impulsivity and lack of concentration.
One 2009 study from Sweden showed that 25% of children who had daily doses of omega-3s showed a strong decrease in symptoms in 3 months. By six months, almost 50% of children experienced this decrease. Omega-3s could come in liquid, chewable or capsule form. Some common sources of this include fatty fish such as salmon, walnuts, chia seeds or flax seeds.
Maintain Appropriate Iron Levels
Iron plays a significant role in controlling ADHD symptoms. The Swedish study showed that increased iron levels in children with ADHD improved their symptoms. In fact, the average iron level for children with ADHD was 22 compared to 44 for children without the condition.
If you feel you or your child’s iron levels are too low, consider talking to your doctor about starting on an iron supplement. You could also add in more foods with iron micronutrients such as kidney beans, beef and tofu.
Avoid Foods with Extra Sugar and Carbs
While foods with omega-3 fats and iron micronutrients are what you can eat to improve ADHD symptoms, it’s important to know which ones you must limit or avoid. These include foods that aren’t beneficial to eat regularly such as sugary foods and simple carbs. Examples include candy, corn syrup, honey, and sodas, to name a few. Sugary foods can affect hyperactivity in children. However, some research studies have found no connection between higher consumption of sugar and a higher prevalence of ADHD diagnosis.
Artificial additives should also be removed from ADHD children’s diets. They can worsen ADHD symptoms and interfere with hormones, growth, and development. Processed and prepackaged foods such as breakfast cereals and cookies contain a lot of artificial additives.
Consider a Mediterranean Diet
A Mediterranean diet—which normally consists of vegetables, whole grains, legumes, fruit and olive oil—is also beneficial for brain health. These foods are considered a safe option for improving ADHD symptoms. Research from the American Academy of Pediatrics even shows that not following one may even exacerbate ADHD symptoms.
Add Fresh Herbs to Your Meals
In addition to foods that contain iron and omega-3 fatty acids, several herbs have been recommended for managing ADHD symptoms. A large European study has found that valerian and lemon balm have been proven to help relax children with ADHD by reducing anxiety.
Another herb that has been found to improve concentration is pycnogenol. This extract, which is made from French maritime pine bark, has been shown to improve concentration in some children. However, be sure to consult with a knowledgeable professional who can help you find the safest herbs for your child.
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