Hello, !
Over the last several weeks we have been looking at the foundational elements for living well with ADHD. In previous HINTS we've looked at sleep, exercise, connection, medicine (if using), play, and time in nature. You can
find the archive of those newsletters here, if you want to revisit them.
Today's HINT
completes that series as we look at the importance of good nutrition. There are many sources of information on healthy nutrition, and they don't all agree with each other. Quite a few experts recommend what is called the
Mediterranean Diet, that consists primarily of fresh fruits and vegetables, low-fat organic dairy products, whole grains, and healthy fats from nuts, seeds, avocados, and salmon.
Other general recommendations include having protein with every meal; eating lots of fruits and vegetables; eating whole grains; taking a vitamin supplement; being sure to have Omega-3 Fatty Acids either in food or by supplements; and including healthy fats such as can be found in avocado, olive oil, etc.
Today we're going to look at some particular nutritional challenges to be aware of because of how they affect behavior. For simplicity we will turn to one particular
expert.
An event occurred in our area that was perfectly timed to give me some valuable information to share with you today about nutrition as it relates to behavior. Last Monday evening, Neil and I attended a
presentation in McLean, VA, by Kelly Dorfman, nutritionist and author of Cure Your Child With Food: The Hidden Connection Between Nutrition and Childhood Ailments.
I had ordered Kelly's book late last week, and it arrived just two hours before the presentation. I immediately checked the book's index for references
to ADHD. There were several, but not as many as I had hoped to find. Nevertheless, since folks with ADHD also need to be aware of general guidelines for good nutrition, I am glad to have the book and am very glad to have attended Kelly's presentation which was called, "The Surprising Connection Between Diet and Behavior: How nutrition therapy might help."
Since nutrition is another of the foundational elements for living well with ADHD, I'm going to share with you some of my takeaways from Kelly Dorfman's presentation with a few references to passages in her book. You can always dig more deeply into her book. I don't think you'd regret owning a copy! - Sugar is a good place to start. It's in 80% of processed foods, has no nutritional value, and is as addicting as heroin. Our brains need glucose, but simple sugar delivers energy too quickly, resulting in highs followed by lows that can show up as outbursts and bad behavior in some vulnerable populations. Sugar can be a factor for hyperactivity in some children (p. 177).
- Sweet drinks and juice are a big problem. Half the added sugar consumed by Americans comes from sweet drinks. Kelly recommends limiting sweetened drinks to 4 ounces per day.
- Stress creates cravings for sugar and carbs, leading to overeating. Many of us, including our children, live with at least a low level of stress all the
time. Sugar results in a quick reduction of stress hormones, but it is followed by a crash. Eating complex carbohydrates like beans and vegetables delivers a more even result.
- Breakfast is extremely important and should include 10-15 grams of protein. Non-traditional foods like salads or left-overs from dinner can be great for breakfast. Avoid bagels, waffles, processed cereals, PopTarts which
deliver sugar.
- Allergies from foods can affect the behavior of kids with ADHD. Fifty percent of kids with ADHD showed behavioral improvement when common allergens were removed from their diets.
- Allergic
reactions to pollen in the spring can show up as behavior changes. Many kids with ADHD or on the spectrum "fall apart" in the spring. In these kids, academics and behavior take a
nose dive, but only half of them show typical allergy symptoms such as waking at night, watery eyes, or mild congestion. We don't usually associate changes in behavior with seasonal allergies, but it sounds like that's something to look for when there are unexplained behavior shifts.
- Fish oil is frequently mentioned as addressing ADHD challenges. Kelly writes that data are coming in to
support the use of fish oil for hyperactivity, impulsivity, disruptive behavior and other learning problems. She said that people with ADHD are not good at turning essential fats into the long-chain fats that our brains need and fish oil can help. In the book she writes: "One day your doctor may prescribe fish oil instead of Ritalin for ADHD." (p. 182)
- Zinc plays an important role in how foods taste and also in appetite. Kelly calls it an "at-risk nutrient." Kids who are picky eaters with poor appetites and poor growth may have a zinc deficiency. She suggests some zinc-rich foods (p. 115) but also zinc supplements that can correct what is a wide-spread problem.
Clearly nutrition is a huge subject! We haven't even mentioned gluten or pesticides or GMOs or good and bad gut bacteria! Those topics and more were addressed in Kelly Dorfman's talk and in her book.
Instead of
being overwhelmed by the topic, reaching for Kelly Dorfman's book and taking it in small bites might be a good way to go. She also has a website and has written for various publications, so her articles can be quickly found in an online search.
She began her talk by reminding us that almost everything we do with our bodies involves a chemical reaction, from thoughts to large muscle movements. What
we put into our bodies is hugely important in how we think and feel and behave. I know I have a lot to learn about nutrition and I'm grateful to have discovered Kelly Dorfman as a new resource!
Until next Wednesday!
Linda |
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