6 Nutrition Tips for Managing ADHD from a nutritionist🌟
1. Omega 3: These anti-inflammatories improve ADHD symptoms. Supplement ( I love @barebiology ) and eat oily fish like salmon and mackerel twice a week. Wild salmon is best for high Omega 3 content. 🐟
2. Avoid Stimulants & Processed Foods: Caffeine, alcohol, and over 20 artificial additives/preservatives (E102, E104, E110, etc.) can worsen ADHD. Found in items like soft drinks, jams, and margarine. Opt for whole foods instead! 🍎
3. Regulate Blood Sugar: Poor control exacerbates ADHD. Include complex carbs, proteins, healthy fats, fiber, and veggies in every meal. A savory, high-protein breakfast helps stabilise blood sugar levels. 🍳
4. Vitamin D: Low levels are common in ADHD. Supplementing can improve attention and reduce hyperactivity. Get your levels checked and supplement if needed. 🌞 in the UK the NHS recommends supplementing during the winter months.
5. Magnesium: Found in leafy greens, seeds, dark chocolate, quinoa, and brown rice. Magnesium aids brain activity and attention. Brown rice also contains lecithin which enhances brain function. 🥬
6. Probiotics & Prebiotics: Consumption of prebiotic fiber and probiotic foods like sauerkraut, miso, and kimchi have been linked to improvements in ADHD symptoms. Probiotic supplementation with Lactobacillus acidophilus can be beneficial (always consult a professional before supplementing!) 🥒
**Bonus**: Rosemary enhances focus, concentration, and memory. It’s also anti-inflammatory and supports heart health, which can be beneficial given the cardiac side effects of some ADHD medications. 🌿