You know I’m big on feeding our ADHD brain right — with enough sleep and exercise, and of course, with what we eat — the latter of which is most easily and quickly improved.
So let’s look at some of our ADHD brain’s specific dietary needs…
Heed the ADHD Diet-Brain Research…And the Rules
Research has confirmed that we ADHDers have unique dietary needs that, if ignored, magnify our ADHD symptoms.
I practice and preach four cardinal rules for our diet…
1. Sugar Sucks
2. Carbs Kill
3. Protein is Power
4. Omegas Are Mega.
I guess they’re kinda self-explanatory, but you’ll want to know these quick details on each…
Sugar Sucks
Sugar – especially processed sugar — jacks up your blood glucose briefly for a spurt of mental energy, but then dissipates just as fast, leaving you in the gutter jonesing for more sugar like a junkie. So no, you can’t have your cake and eat it, too. As I say in ADD Crusher™ Video I, Way 1, “If you’re eating a glazed donut for breakfast, you’re kicking your own @ss down the street!”
And watch out for hidden sugars – in cereals, condiments (e.g., catsup!!), “healthy” juices. (Read the nutrition label; you might be shocked at how many grams of added sugar you find in an all-natural-looking product.)
Carbs Kill
Steer clear of those pancakes and muffins! They’ll bite ya!
In reality, you can’t live without carbohydrates. But most carbs on the crappy American grocery shelf are ADDer no-nos because they turn into sugars, and we already know how much, um, SUGAR SUCKS! Now, not all carbs are created equal: complex carbs are safer – whole grain breads/cereal, brown rice, yams, veggies, seeds and nuts. But you gotta steer clear of simple carbs — “white” foods (breads, rice, pasta, potatoes), which are often processed and useless to the ADDer brain.
Protein is Power
Protein is power – get more lean meats, nuts/seeds!
Why? Because it actually triggers alertness-inducing neurotransmitters that help us focus. Get quality protein from fish, lean meat, beans, eggs, dairy, and protein drinks or powders. And if you use protein drinks/ powders, make sure they’re not loaded with sugar, cuz, yep — you know… sugar, yada yada.
Omegas are Mega!
Omegas are mega – get quality fish or krill oil!
Essential fatty acids like omega-3s and -6s found in cold-water fish can improve brain function/memory. So get more of these with quality fish or krill oil supplements pronto. To get both omegas AND protein, put walnuts, pistachios, pine nuts, and sardines on your grocery list. Do it now!
[Note: There’s been some research suggesting that too much omega fatty acids may correlate with increased incidence of prostate cancer in men, but as with anything…everything in moderation!]
And otherwise feeding your brain right correlates more to long life than to any health risk. And vice-versa: For instance, a recent study linked ADHD, high-fat foods, and obesity.
But please just remember to: Stop using sugar for brain energy, reduce simple carbs, up your protein intake, and grab some Krill Oil supplements (Omega-3s)!
Oh – and if you have your own cardinal rule on feeding your brain via diet, please share it in the comments!
-APB
Alan P. Brown is an internationally recognized ADHD/Productivity Coach, TEDx Speaker, and creator of the award-winning ADD Crusher™ ‘virtual coach’ video/audio program for ADHD adults.
