My Brain’s a Browser

“My Brain’s a Browser with 100 Tabs Open (and Some of Them Are Playing Music): ADHD & Nutrition!”

“Brain Lube”

Okay, so picture this: A web browser with a million tabs open, some playing random cat videos, others trying to solve complex math problems, and a few just buffering. Sound familiar? Yep, that’s the ADHD life, But guess what? We can totally give our brains a little boost with the right fuel.

Types of ADHD:

ADHD is typically categorised into three presentations based on the predominant symptoms:

• Predominantly Inattentive Presentation: Where inattentive symptoms are most prominent.
• Predominantly Hyperactive-Impulsive Presentation: Where hyperactive and impulsive symptoms are most prominent.
• Combined Presentation: Where symptoms from both inattention and hyperactivity-impulsivity are present.

Let’s talk NUTRIENTS THAT SUPPORT ….

Nutrient Ninjas to the Rescue!

• Omega-3s: Think of these as brain lube! They help with focus and mood. Find them in fatty fish (salmon, mackerel you get the jist oily fish), flaxseeds, and walnuts.
• Iron: Tired of feeling like a low-battery robot? Iron helps with energy and attention. Red meat, spinach, and lentils are your friends.
• Zinc: This mineral is like a little brain organiser. It helps with neurotransmitter function. Find it in pumpkin seeds, chickpeas, and cashews.
• Magnesium: Calming all that chaos! Magnesium helps with stress and sleep (which, let’s be honest, we often struggle with). Think leafy greens, almonds, and dark chocolate.
• Vitamin D: Helps with mood regulation, and is vital for many other bodily functions. Getting some sunshine is a great way to get it, or via supplementation.

While nutrition and lifestyle changes are not a cure for ADHD, a growing body of research suggests they can play a supportive role in managing symptoms and improving overall well-being. Here are 10 things that are linked to health and nutrition and have been shown to potentially help with ADHD:

1. Increase Omega-3 Fatty Acids (EPA & DHA):
   • Why it helps: Omega-3s, particularly EPA and DHA found in oily fish, are crucial for brain function, cell membrane health, and neurotransmitter regulation. Studies show they can help reduce hyperactivity, impulsivity, and improve attention in some individuals with ADHD.
   • How to do it: Include oily fish like salmon, mackerel, sardines, and herring in your diet 2-3 times a week. Flaxseeds, chia seeds, and walnuts are good plant-based sources.
2. Ensure Adequate Protein Intake:
   • Why it helps: Protein provides amino acids that are building blocks for neurotransmitters like dopamine and norepinephrine, which are often dysregulated in ADHD. A protein-rich diet can help stabilize blood sugar, leading to more sustained energy and better focus.
   • How to do it: Include lean meats, poultry, fish, eggs, dairy, beans, lentils, nuts, and seeds in your meals, especially breakfast.
3. Prioritise Complex Carbohydrates:
   • Why it helps: Unlike simple carbohydrates that cause rapid blood sugar spikes and crashes, complex carbohydrates (like whole grains, fruits, and vegetables) provide sustained energy, helping to maintain stable mood and concentration.
   • How to do it: Choose whole grains (oats, brown rice, whole wheat bread), legumes, and plenty of fruits and vegetables over refined grains, sugary snacks, and white flour products.
4. Limit Refined Sugars and Processed Foods:
   • Why it helps: While sugar doesn’t cause ADHD, high sugar intake can exacerbate symptoms in some individuals by leading to blood sugar fluctuations, affecting mood, focus, and behavior. Processed foods often lack essential nutrients and can contain additives that some people with ADHD are sensitive to.
   • How to do it: Reduce intake of sugary drinks, sweets, cakes, biscuits, and highly processed snacks. Opt for whole food alternatives.
5. Address Potential Micronutrient Deficiencies (Iron, Zinc, Magnesium, Vitamin D):
   • Why it helps: Research suggests individuals with ADHD may have lower levels of certain micronutrients. These minerals play vital roles in neurotransmitter function and brain health.
     • Iron: Important for dopamine regulation.
     • Zinc: Involved in neurotransmitter regulation and may enhance the effectiveness of some ADHD medications.
     • Magnesium: Has a calming effect and is crucial for energy production and nerve signals.
     • Vitamin D: Regulates neurotransmitters and supports neuron function.
   • How to do it: Include iron-rich foods (red meat, spinach, lentils), zinc-rich foods (nuts, seeds, lean meats), and magnesium-rich foods (leafy greens, nuts, whole grains).
   • Focus on a Wide and Varied Diet (like a Mediterranean Diet):
   • Why it helps: A diet rich in diverse whole foods provides a broad spectrum of nutrients essential for optimal brain function. The Mediterranean diet, known for its emphasis on fruits, vegetables, whole grains, healthy fats, and lean protein, has been linked to better overall brain health.
   • How to do it: Aim for a plate full of colorful vegetables and fruits, nuts, seeds, lean meats, fish, and whole grains.
6. Stay Well Hydrated:
   • Why it helps: Dehydration, even mild, can affect cognitive function, leading to reduced concentration, fatigue, and headaches – symptoms that can worsen ADHD challenges.
   • How to do it: Drink plenty of water throughout the day. Keep a water bottle handy and sip regularly. Limit sugary drinks and excessive caffeine.
7. Consider Gut Health and Probiotics 
   • Why it helps: There’s growing evidence of a “gut-brain axis,” linking the health of your gut microbiome to brain function and neuropsychiatric conditions like ADHD. While research is still emerging and some meta-analyses show mixed results for direct ADHD symptom improvement with probiotics, a healthy gut contributes to overall well-being.
   • How to do it: Consume fermented foods like yogurt, kefir, sauerkraut, kimchi. A plant-rich diet also supports a diverse and healthy gut microbiome. Discuss with a healthcare professional before taking probiotic supplements.
8. Be Mindful of Food Additives and Artificial Colours:
   • Why it helps: Some studies suggest that certain artificial food colorings, flavours, and preservatives can exacerbate hyperactivity and inattention in some children (and potentially adults) with ADHD, even in those without an ADHD diagnosis.
   • How to do it: Read food labels carefully and try to limit or avoid foods containing artificial colours (E numbers), artificial flavours, and preservatives like sodium benzoate, if you notice a correlation with symptoms.
9. Establish Regular Eating Patterns:
   • Why it helps: Irregular meal times can lead to fluctuating blood sugar levels, impacting energy, mood, and focus. Consistent meals and snacks provide a steady supply of nutrients to the brain, helping to maintain stable cognitive function.
   • How to do it: Aim for regular meal times and healthy snacks in between to prevent extreme hunger and subsequent impulsive, less healthy food choices. Meal planning can be very helpful for this.

Gut Feelings & Happy Brains!

 A secret communication line between your gut and your head. And guess what? Probiotics, prebiotic foods also can help keep that line running super smooth!

• A healthy gut can influence neurotransmitter production, which plays a role in mood and focus.
• Essentially, happy gut, potentially happier brain!

“SUPER POWER “

Probiotics:

• Look for probiotic-rich foods like yogurt (the real stuff!), kefir, sauerkraut, and kimchi.
• Or consider a good quality probiotic supplement.

Fun Fact: Did you know that fidgeting actually helps some people with ADHD focus? It’s like giving your brain a little extra processing power! So, grab a fidget spinner, a stress ball, or just tap your foot – whatever works for you!

ADHD is another super power

(If you suspect you have ADHD, reaching out to your GP is the best first step to explore diagnosis and potential support options.)

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