5 Key Food Strategies to Improve ADHD and Behavior Challenges

This weeks question is from Monica: “My seven-year-old son has been diagnosed with ADHD, and I do recognize that the diagnosis describes the symptoms he has: poor attention, especially in school, problems managing his emotions and behaviors, he doesn’t think before he acts a lot of the time. But he’s also very smart and quite talented with art, and he really enjoys playing sports. I’m considering all of the treatment options, and want to try as many non-medication supports as I can before deciding if we want to try prescription medication. I’ve heard about food changes that can improve symptoms of ADHD, but I’m not sure what information to believe or really where to start. I trust you as a source of accurate information, so I’d love your thoughts on this.”

In this episode, I will address the important role nutrition and diet play in ADHD or any type of behavior challenges. Plus you’ll learn my 5 key food strategies to start improving symptoms. You may want to take notes. It helps to try these things in a stepwise approach rather than trying everything all at once.

Episode Highlights
Food Effects on Brain Function
- Food, no matter the age, plays a significant role in every aspect of brain function and mental health
- Food provides nutrient building blocks for every process in the brain and body from neurotransmitters and hormones that play a role in mood, anxiety, executive function, behavior, to allowing our metabolism and detoxification systems to work properly

Research-Based Food Approaches for Mental Health
- The condition that we call ADHD has a lot of underlying factors that contribute to causing those symptoms, but regardless, proper nutrition is a foundational building block to support all aspects of mental health and brain function
- Focus on increasing the amount of nutrient-dense whole foods in the diet, i.e., foods in their natural form: such as an apple, piece of steak, a carrot, etc.

Reducing Ultra-Processed Foods
- Ultra-processed foods don’t provide many of the nutrients our brains and bodies need: often stripped of macronutrients, fibers, vitamins, and minerals, and instead added chemicals and sugars to improve shelf-life and palatability
- Tip: Reduce the overall amount of ultra-processed by reading the nutrition fact panel and ingredient list:

Connection Between Food Allergies and Sensitivities
- Some kids depending on their bio-individuality, their genetics, their bodies, specific foods can cause immune reactions that negatively impact brain function -It doesn’t need to be a frank allergy to food
- The most common food culprits that cause neurological symptoms are wheat and gluten, dairy/cow dairy, eggs (primarily chicken), corn, food dyes, a food category called salicylates
- Is your child eating or constantly craving a lot of any of the aforementioned foods?
- Tip: If you are curious if there is a connection between specific foods/food categories and your child’s symptoms, try an elimination diet

Stabilizing Blood Sugar is Critical
- When blood sugar levels are spiking and crashing throughout the day, which is typically the result of eating a high sugar, low nutrient-dense diet, it negatively impacts the ability to focus, learn, and manage emotions and behaviors
- Symptoms of blood sugar dysregulation in children may look like hyperactivity, impulsivity, foggy-headed, crashing 60-90 minutes later, irritability, resistance, moodiness, fatigue, lack of focus, etc.
- Tip: Make sure all meals and snacks are a combination of fiber, protein, healthy fats and avoid/reduce added sugars

Improve Omega 3 Fatty Acid Levels
- Research shows that kids with ADHD and those types of symptoms tend to have lower levels of omega 3’s that are needed for proper brain structure and function
- Focus especially on foods high in DHA and EPA

How To Learn More About Food and Nutrition-Focused Tools
- Check out my new Better Behavior Diet Workshop on my website: drnicoleworkshops.com
- The workshop can be applied to the entire family but it focuses on food/nutrition tools to support your child’s brain function, improve their symptoms (mood, anxiety, attention, etc.), overall behavior, and school performance

RESOURCES & LINKS:
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Life Will Get Better [Book] - https://www.drbeurkens.com/book/
Dr. Nicole Beurkens [Website] - https://www.drbeurkens.com
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LIFE WILL GET BETTER - Simple Solutions for Parents and Children with Attention, Anxiety, Mood, and Behavior Challenges

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