NUTRITIONIST IN ONTARIO
Nutrition For ADHD: Holistic Approaches to Support and Control Symptoms
Nourishing Your Body To Addresss ADHD
Understanding ADHD and the Role of Nutrition
Nutrition for ADHD is not usually the first line intervention, but it is absolutely necessary for a complete care plan.
What is ADHD?
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterized by symptoms such as inattention, hyperactivity, and impulsivity. It affects both children and adults, influencing their daily activities, academic performance, and interpersonal relationships.
The Link Between Diet and ADHD Symptoms
Emerging research suggests a significant connection between dietary habits and the manifestation of ADHD symptoms. Nutritional imbalances can exacerbate hyperactivity and inattention, while a balanced diet may help in managing these symptoms effectively (1).
Essential Nutrients to Manage ADHD Symptoms
Omega-3 Polyunsaturated Fatty Acids (PUFAs)
Why They’re Important: Omega-3s are crucial for brain health. They aid in neurotransmission and reduce inflammation.
Sources: Fatty fish (salmon, herring, sardines, mackerel), flaxseeds, walnuts, and chia seeds.
Protein-Rich Foods
Why They’re Important: Proteins help in the production of neurotransmitters like dopamine and norepinephrine, which are vital for attention and alertness. Protein can also prevent surges in blood sugar, which increase hyperactivity and impulsivity (2).
Sources: Lean pork, beef, poultry, eggs, fish, dairy products, legumes, and nuts.
Complex Carbohydrates
Why They’re Important: They are a source of fiber, which helps provide a steady release of glucose, ensuring consistent energy levels and preventing mood swings.
Sources: Whole grains like brown rice, steelcut oats, quinoa, sweet potato, non-starchy vegetables, fruits (berries, citrus), and legumes.
Vitamins and Minerals
Key Players:
- Zinc: Enhances neurotransmitter function and metabolism.
- Iron: Essential for dopamine synthesis.
- Magnesium: Helps in neurotransmitter release and muscle relaxation.
- Vitamin B6: Aids in the synthesis of neurotransmitters.
Sources: Leafy greens, nuts, seeds, lean meats, and fortified cereals.
Foods to Avoid for Better ADHD Management
Processed Sugars
Excessive sugar intake can lead to energy spikes followed by crashes, exacerbating hyperactivity and inattention. Limiting candies, sodas, and baked goods is advisable.
Artificial Additives
Some studies suggest a link between artificial colors, flavors, preservatives, and increased hyperactivity. Avoiding packaged foods, reading labels and opting for natural alternatives can make a difference.
Allergens and Sensitivities
Food sensitivities, such as gluten or dairy, might aggravate ADHD symptoms in some individuals. It’s essential to monitor reactions and consult with a nutritionist for guidance.
Meal Planning Tips for ADHD Support
Balanced Breakfasts
Starting the day with a mix of proteins and complex carbs can set the tone for improved concentration. Think plain Greek yogurt with ground flaxseeds, topped with berries or a vegetable omelet with whole-grain toast.
Snack Smart
Opt for nutrient-dense snacks like cottage cheese with peach slices, carrot sticks with hummus, or cinnamon sprinkled apple slices with almond butter to maintain energy levels.
Hydration Matters
Dehydration can impair cognitive functions. Encourage regular water intake throughout the day, and limit sugary drinks. A good rule of thumb for water intake: divide weight in half = number of ounces of water required per day (may vary depending on activity level & temperature).
How a Registered Holistic Nutritionist Can Help
Personalized Nutrition Plans
Every individual is unique. As a Registered Holistic Nutritionist in Ottawa, I can craft tailored meal plans addressing specific needs, preferences, and sensitivities.
Ongoing Support and Monitoring
Managing ADHD is an ongoing journey. Regular consultations ensure that dietary strategies remain effective and adjustments are made as needed. The team at Sequence Wellness is here to help.
Your RHN: Meet Lauren Follett
Nutrition plays a pivotal role in managing ADHD symptoms. By understanding and implementing dietary changes, individuals can experience improved focus, reduced hyperactivity, and overall better quality of life.
Ready to Take the Next Step?
If you or a loved one is navigating ADHD, we’re here to help.
Lauren Follett graduated in June 2005 with a Bachelor of Arts degree from the University of Western Ontario, and earned her Registered Holistic Nutritionist (RHN) designation from the Canadian School of Natural Nutrition in December 2012. Lauren completed her Yoga Teacher Training in 2018 and is an active yoga teacher in her community.
Lauren is dedicated to working closely with her clients to teach and motivate them to make healthy choices, create new healthy habits, and discuss mindful eating strategies.