Managing ADHD with Dietary and Lifestyle Changes

Judy Benz Duncan, Occupational Therapist

For those of us that have been through medication after medication, stimulant after stimulant, in the hopes of helping your child manage and “normalize” their ADHD symptoms, there is hope in trying to manage the disrupting ADHD behaviors and symptoms through dietary and simple lifestyle changes.

My family has been there. We started seeking professional guidance, evaluation, and began using prescribed medications starting when our one child was around three years old. By the time he started kindergarten the teachers and school were requesting a psychological evaluation due to his noticeable self rocking, self stim, sensory issues, and his “zoning out.” We were told he had ADHD. On top of that diagnose there was also significant issues with sensory integration that included foods, clothing, textures, temperature, and social interaction.

We tried most every ADHD medication that was out there – the medications did not really help, other than to “deaden” the personality and make him very sleepy. Sleep and being able to sit was great, but not that way, and not for an extended period of time. With continued use all of the stimulants seemed to make the situation worse, and caused his agitation, aggressive behaviors, and decreased appetite to often spiral out of control. When one medication was not “working out” the psychiatrist would change to a different mediation, and so the years went by. Our family was beyond stressed, frustrated, and looking for anything that could help us and our child.

It took years, but we finally found and decided to go with an “alternative treatment” that our insurance would not even cover. It was expensive, but we were approaching desperate. We were able to find a doctor who specialized in brain mapping and attention disorders – I do not even remember how we found this doctor, but in our far-and-wide searches for help we did. We paid out of pocket for the initial evaluation, and continued to return with dramatic changes seen right away with the recommendations made.

What we did discover, through the evaluations, assessments, and treatments, was that our child had the type of ADHD that affected his adrenal cortex, not the frontal lobe that the majority of children diagnosed with ADHD are treated for. Stimulants were the worst thing that could have been prescribed for our child. All those years of trying one stimulant to the next looking for success and in finding the one medication that could help, did nothing but make the situation worse, not only for our child, but for the whole family.

Through work with this doctor, and his attention disorders clinic we changed the way we looked at, and were treating, our child’s behaviors and symptoms. The clinic looks at the neurophysiological symptoms of ADHD, have developed a QEEG test (Quantitative Electroencephalography – “brain mapping”) for attention, and have discovered the most effective medical, nutritional, and psychological treatments to comprehensively address your child’s specific needs. This clinic and staff understand that the symptoms of inattention, impulsive behaviors, and hyperactivity may be caused by a variety of medical conditions, but that inadequate nutrition, sleep, and other seemingly normal lifestyle choices also have a dramatic impact, and which also needs careful evaluation and planning for positive changes.

I am sharing some of the recommendations made to us in hopes that you may find some benefit and help for your child and your family. The dietary and lifestyle changes that we made are noted below. While you may be ready to try anything to help your child, I must recommend at least discussing any changes with your child’s pediatrician, or psychiatrist, to ensure there are not any issues that could be affected by dietary changes.

Managing ADHD with Dietary and Lifestyle Changes:

Please review and discuss with your child’s health care provider. I am offering suggestions that worked for us, but please spend the time to do a bit of research on your own. Having some more detailed knowledge of the how’s and why’s will help with making changes and in discussing what you would like to try with your child’s pediatrician or psychiatrist.

o Plan a diet that provides at least 15 grams of protein at both breakfast and lunch (when we started we were working on providing 21 grams at these meals) – Protein at dinner is important as well, but this is also the time when attention and focus is not called into play as much as during the day. I will give you some examples of high protein food ideas later on, and believe me, I do understand how difficult getting your child to eat, let alone eat a high protein diet can be!

o Skipping breakfast, or eating a high-sugar high carb diet, and taking a stimulant can result in your child being unable to control their behaviors, especially after their school day is done and they come home to you.

o Use of an Omega-3 supplement may help impact your child’s attention and mood; check with your doctor before use! Studies have shown that use of this supplement can reduce the symptoms of inattention, impulsive behaviors, restlessness, and improved mood in children through adulthood.

o Protein for breakfast and lunch help to provide the amino acid, and tryptophan, which makes the body’s melatonin. Melatonin comes into play when it’s time for your child to go to sleep. Little to no protein in the diet contributes to difficulty with falling asleep and staying asleep.

o Try to plan stopping electronic game time and use of electronic devices for 1-2 hours before bedtime. Start to develop a quiet, calm, bedtime ritual (dimmer lighting, soft music, warm bath, massages, snuggle time, read a book, what works for you and your household)

o Consider using the supplement L-theanine 1-2 hours before bedtime to help your child relax and “calm down” in preparation for bedtime. Check with your doctor before use – this may interact with use of a stimulant medication or with blood pressure medications – be sure you have professional guidance for your child! This supplement has been shown to increase restful sleep and decrease nightly activity during sleep (especially with boys).

o Ask about have blood tests done to check on levels of Vitamin D, Iron, Magnesium in their system. Your doctor may prescribe taking supplements for these to bring up your child’s levels to the appropriate levels. As an example how the impact of these on your child’s body, it has been found that more than 30% of children with attention and mood issues have a Vitamin D deficiency – Vitamin D play a role in attention and mood regulation.

o Possible food allergy testing for corn, gluten, eggs, nuts, food dyes, wheat

o Life skills discussion, training, and practice to develop functional life skills, and social interaction skills

o Development of a nightly bedtime routine and schedule

o Try to avoid highly processed foods, foods with high sugar content, food dyes and preservatives

Examples of Protein in Different Foods

Read your labels! You may be surprised on how you can get up to your meal protein levels by combining a few food items. For those that are very picky eaters, or who only eat a few different foods, the challenge it much greater. If you can get your child to eat one cube of cheese, a few bites of yogurt, a couple chicken nuggets, a bite of a small bagel, a few sips of milk / almond / soy milk, then you may be able to reach that level you are looking for at that meal.

If your child is overwhelmed by the serving sizes, you may place only small portions out to encourage their eating a variety – with a bagel for example, it may have 10 grams of protein in it, but setting out only ¼ of a bagel with some nuts or cheese or peanut butter is a great step in the right direction instead of them totally refusing to eat anything.

I have listed some examples in small serving sizes that are more realistic and hopefully achievable. The number of grams of protein may vary slightly based on how lean the meat may be, if it has fillers, and so on. Food examples include ideas for those that eat meat and for those that are vegan.

Please use as a general guide.

Food Serving Protein (grams)

Do a bit more research into using these foods to create recipes your child may grow to love. There are dozens more vegan and plant based foods that you may wish to try as well. Fruits may contain protein, but typically only 1 to 3 grams per serving size – they will round out your diet, but will not provide higher levels of grams of protein as the other foods listed above.

Common ADHD Medications for Children

Click link below for OT Primer on Weighted Blankets:

Weighted Blanket Primer

Continue searching for what will help and support your child and their needs the best. There is an answer – Don’t give up!

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