How to Help Your Child With ADHD
How can you help your child (or yourself) with ADHD? In this episode, I’m sharing some practical nutrition and lifestyle tips along with other resources to help you support your child with ADHD concerns.
This episode features products my family has used for quite some time. I hope they can be helpful resources for your family.
*Not medical advice, not treatment, diagnosis, or cure for any medical condition or concern. These statements have not been approved or endorsed by the FDA etc. Just my personal experience and for educational purposes only.
What is ADHD?
This episode is the answer to a question that came into the Style and Stewardship Podcast.
“Can you give nutrition advice for kids who have ADD/ADHD? Foods or ingredients to avoid?
As a Nutritionist I like to start with a food-first approach to make sure the body is getting what it needs to function optimally.
Style and stewardship
Before answering that question we first have to talk about what ADHD is.
When it comes to ADD and ADHD (though the term ADHD is used for both) there is a lack of dopamine and issues with focus, and regulation.
Dopamine is a neurotransmitter that is considered the “reward center of the brain.” It also functions in driving motivation, mood, and attention.
Not only does the person with ADHD have issues with focus but also with Executive Functioning.
According to Harvard “The phrase “executive function” refers to a set of skills. These skills underlie the capacity to plan ahead and meet goals, display self-control, follow multiple-step directions even when interrupted, and stay focused despite distractions, among others.”
As you can see this condition has several layers. But there are some ways that we can support our child or ourselves with this challenge.
Natural Supplement Support
I love natural supplements to support a calm mood. I personally use L-Theanine which is a non-protein amino acid found in green tea. I’ve linked to an article from the National Institute of Health on the benefits and function.
- It may reduce stress and anxiety levels
- It’s not a sedative but may improve sleep
- Promotes relaxation but does not cause drowsiness
Always use any supplements with caution take into your own personal health and allergies and consult your Dr. or other licensed medical professional.
Keep in mind everyone has different results, and experiences with supplements.
In animal studies, it is said to:
- Enhance cognitive function
- To be a relaxing agent
- Increase brain serotonin, dopamine, and GABA
Favorite Natural or Herbal Support for Calm Mind/Mood
For the last 2 years I’ve been using this product and my entire family takes it. It’s not just for those with ADD/ADHD. *This post contains affiliate links and I will earn a small commission if you make a purchase at no additional cost to you.
Garden of Life – Kids Stress Relief Calm and Positive Mood
These gummies are not super high in sugar and they have L-Theanine and Lavender in them.
I absolutely love using natural products and herbs. When it comes to herbs Lavender is considered one of the most calming herbs. It has sedative, antidepressant effects and so much more.
Using Lavender essential oil in a diffuser is also a great option to calm hyperactivity and calm the mind. Many baby nighttime preparations, lotions, and bath soaps use lavender for these reasons.
Other helpful herbs
Another Herb that is generally reported to be safe for children is Chamomile. It’s a great option for soothing irritability, relieving tension, relaxing, and calming anxiety among other uses.
** You can try Chamomile in tea form
One of my favorite teas is a blend of Chamomile and Lavender that is great cooled and put on ice too.
You can add a little honey and lemon Traditional Medicinals Moksha Brand
Mineral Support for ADHD
Magnesium is a mineral most of us are lacking and need to supplement whether we have ADHD or not. Magnesium does over 200 functions in our bodies and for those with ADHD, this is a great option.
Research was conducted with children 7-12 years old given 200 mg of Magnesium. Over 6 months was shown to have a significant decrease in hyperactivity.
If you don’t want to take Magnesium internally, another option is dermally through a bath or a spray.
A great place to start is to soak in an Epsom salt or Magnesium mineral bath as the skin can absorb a small amount of magnesium. Another option is to use a topical spray that contains magnesium.
Impact of Blood Sugar Dysregulation on ADHD Symptom
When it comes to nutrition there is something very specific that affects all of us not just those with ADD/ADHD and that is unregulated blood sugar.
Those with ADHD and ADD are prone to going overboard on sugar and carbohydrates because this stimulates that dopamine response which again, people with this challenge are deficient in.
This can cause a vicious cycle of seeking that “reward and pleasure signal” and then the blood sugar crash that leads to exacerbating concentration and focus issues.
As Stanford Health states: “Sugar crashes generally cause us to be incredibly distracted throughout the day, which leads to a lack of productivity and concentration. Confusion, abnormal behavior, the inability to complete routine tasks”
Protein is the best way to achieve satiety and blood sugar regulation in general. Protein is even more necessary for those with ADHD.
Concerns of Food Dyes on Children with ADHD
Finally, there are concerns about the food dyes on children with ADHD and children in general.
Food dyes are a major concern for all children but have been shown to worsen the symptoms of those with ADHD.
According to ADDitude magazine the food dyes red #3, red #40, and yellow #5 are of particular concern for those with ADHD.
These dyes increased hyperactivity and for some children worsen their symptoms.
Yellow #5 can be found in many packaged, jarred, and other processed foods. Things like chicken nugget breading, jarred pickles, frosting, icing, breakfast cereal, bread products, juices, sodas
The best way to avoid these dyes is to focus on real whole food. It’s important to read the label of all packaged food.
There are options that are using natural dyes made from currants, beets, spirulina, and other natural sources.
# Red dyes can be found in dairy products, ice cream, cereals, condiments, candy, fruit snacks, cookies, puddings, and more.
If you’re noticing a trend, this is all packaged and or processed foods. I’m a huge proponent of healthy living. Whole-food nutrition helps the body get into a balanced supportive state so that it can heal itself. Supporting our children and ourselves is necessary in order to thrive with or without ADHD.
Check out the Video Podcast where I discuss this topic. I hope it’s helpful
