By Bonnie Jenkins
We’ve all seen children who have trouble focusing, appear over-stimulated and generally bounce off the wall. But it’s not just kids who find themselves distracted these days.
We live in an aggressive, do-more culture. It seems more is less and quiet time is nonexistent.
Our concentration is shattered continuously… The cell phone rings, e-mail alerts pop up or the TV intrudes. Then, there’s work. Errands. Plus the urgency to fill the weekend with as much “recreation” as possible.
For some, however, it goes deeper than that.
It’s called “adult attention deficit hyperactivity disorder (ADHD).” And about 60 percent of all children with ADHD, grow up to have adult ADHD. That equates to about eight million adults in the U.S.
There are many symptoms. You can experience anxiety, forgetfulness, and low self esteem. You might have difficulty controlling anger, impulsiveness, chronic boredom or mood swings. It could even show up as poor organizational skills, depression and substance abuse or addiction.
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And, if you suffer from several of these factors, you may be suffering from undiagnosed adult ADHD.
But what causes this glitch in your ability to focus and function?
The disorder tends to run in families. And most scientists believe that genes play a large role. But exposure to environmental toxins – even before we are born – may also play a role.
Food additives have also been linked to ADHD. British research shows that the consumption of certain food additives like artificial colors or preservatives increases ADHD symptoms.
Unfortunately, diagnosing adult ADHD is a highly subjective task. It doesn’t show up on an x-ray or blood test. Instead, your doctor asks dozens of questions about your symptoms, both past and present. If he comes to the conclusion that ADHD is at the root of your problems, it’s not uncommon to walk out of the office with a prescription for Ritalin or other pharmaceutical stimulant.
Fortunately, you don’t have to rely on drugs to reduce the symptoms of ADHD. Whether you’re a child or an adult, there are an assortment of nutrients to feed and calm the brain and body. And they also help enhance attention.
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These nutrients, in combination with a few simple but crucial dietary changes, can help you overcome the symptoms of ADHD.
First, essential fatty acids can calm ADHD. Research shows that children with ADHD may be particularly deficient in omega-3 EFAs such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
A recent placebo-controlled study of 75 children treated with omega-3 and omega-6 EFAs showed “meaningful reduction of ADHD symptoms.” Adding fatty fish like salmon, mackrel or tuna to your diet several times a week and taking at least 1,000 mg. of an EPA/DHA-rich fish oil supplement daily can substantially boost your serum EFA levels.
One recently conducted clinical trial found ADHD sufferers had higher than normal levels of copper and lower levels of zinc. But, supplementing with Pycnogenol, an extract of French maritime pine bark, not only brought these two nutrients back into balance, ADHD symptoms improved.
Naturopaths often recommend an initial dose of 150 to 200 mg. daily for a few weeks to build up levels in the bodies. After that, reduce the daily intake to 100 mg.
What you eat also impacts the severity of ADHD.
The FDA has approved more than 3,000 different food additives, and as many as 500 of different additives may be present in a single food.
On any given day, the average American consumes up to 300 mg. of additives in beverages and processed foods. That’s three to four times the amount used in some clinical trials that caused hyperactive behavior to worsen in children.
Sugar has also been cited as a culprit in worsening ADHD symptoms. Most everyone eats far too much sugar. In fact, it averages about 120 pounds per year, per person. Most of that in processed foods and condiments.
What should you eat?
A high-protein diet that includes complex carbohydrates like whole grains, fruits and vegetables appears to help keep ADHD sufferers on an even keel, no matter their age.
It’s also smart to break the caffeine habit as caffeine has been shown to worsen symptoms.
Finally, if you suffer from mild to moderate adult ADHD, keep a journal. Over time, you can determine whether specific foods, additives, or supplements make your ADHD symptoms better. Or worse.
And learning to identify your symptoms is often the first step in learning how to manage them.
References:
Artificial food colouring and hyperactivity symptoms in children. Prescrire International. 2009;18:215.
Viktorinova A. Natural polyphenols modify trace element status and improve clinical symptoms of attention-deficit hyperactivity disorder. Biomedicine & Pharmacotherapy. 2009 Oct 20. [Epub ahead of print]
Young GS. Effect of randomized supplementation with high dose olive, flax or fish oil on serum phospholipid fatty acid levels in adults with attention deficit hyperactivity disorder. Reproduction, Nutrition, Development. 2005;45:549-558
