What to Eat for better Concentration and Memory: The ADHD Diet
This diet is not just for those with ADHD.
Whether you have ADHD, think you have ADHD, are told by others that you are completely ADD, are worried about age related memory loss, have chronic brain fog, or simply cannot focus; a few simple diet changes can help improve your concentration abilities.
Eating smart and healthy should also improve your overall productivity.
Let’s face it, we all could benefit from being more focused and cognitive. If this list is overwhelming, then you will most likely REALLY benefit from changing your eating habits. Please don’t be overwhelmed though, adopting a new eating plan takes time and effort at first.
Simply try making one change at a time until you have it down. They say it takes 28 days to make a new habit. To overcome a bad case of the “I cants” simply find one thing that you CAN do at a time and work on that!
Let’s quickly review the dietary Do’s and Dont’s of eating for better concentration…
- Eat protein for breakfast: Simply put, a breakfast of all carbohydrates is most likely what causes you to feel sluggish and blah around mid morning. My protein shake recipe is the quickest healthy way to start your day. Cottage cheese, yogurt, eggs, salmon, turkey, and whole grain cereals are also great choices. Try adding a scoop of protein powder to your milk or oatmeal to balance out the glycemic load. Check out my article on “The Seven Fastest Healthy Breakfast Fixes”.
- Avoid a high carbohydrate lunch: A high carb lunch is also going to give you a bad case of the afternoon “slumpies”. Try lean meats, whole grains, legumes, and veggies for lunch. Avoid “white foods” while working when at all possible: white flours, white breads, sugar, dairy, etc. The perfect lunch for concentration is a salad and a protein source. I just found this GREAT beet salad recipe to try “Miners Lettuce Salad”, this would pair nicely with some grilled chicken or seafood. The olive oil in the dressing is also brain food at it’s finest!
- Determine if you have food allergies. A simple food allergy elimination diet followed by a challenge period will determine if any food intolerances are contributing to the brain fog. You can also be tested for allergies via a blood test, however they are only 60-70% sensitive and specific, and currently the Gold Standard for determining food allergies is the food allergy elimination diet.
- Enjoy caffeinated beverages in moderation. A couple cups of coffee or green tea daily has been shown to improve mental functioning. Coffee drinking is thought to be preventative for Alzheimers disease.
- Eat plenty of antioxidant rich foods to protect the vasculature of your brain from free radical damage, and prevent Alzheimer’s and dementia. Fruits and veggies are LOADED with antioxidants, vitamins, and minerals. Aim to decorate half of your plate with fruits and veggies.
- Do eat a whole foods diet. Cleaning up your diet and eating whole foods will improve your overall health. Healthy body=Healthy Mind! If you are worried about age related memory loss take a look at my Anti-aging diet.
- Do eat fat! I find it interesting that the sequalae of the “Low Fat Diet” generation is the “Ritalin Generation” many of us grew up thinking that “FAT IS BAD”. Fat is not bad. Only bad fat is bad. Bad fat comes from animal products. Good fats are found in vegetable sources. Eat freshly ground flaxseeds daily, cook with olive oil (under 350F) and canola oil (over 350F), eat Alaskan Wild Salmon several times a week, or consider a fish oil supplement with 1000mg DHA (docosahexaenoic acid) equivalent. In my medical opinion EVERYONE that has ADHD should be on an EFA supplement pending there are no drug interactions such as anti-coagulant medications. Fish oil thins the blood and should not be used by those with bleeding disorders. Cod Liver Oil should not be taken in large doses by pregnant women as vitamin A in excess of 10,000 IU daily is a known teratogen that causes birth defects such as cleft lip and cleft palate.
- Do add herbs in to your diet or supplement routine that will improve your mental abilities such as rosemary, gingko, ginseng, and gotu kola. I will discuss these further in an upcoming article, so stay tuned!
- Do try some concentration exercises such as Concentration Exercises by Ya-ttitude
- Don’t load up on sugar, sweets, and white refined bread products. These foods cause a massive insulin dump, result in hypoglycemia and the resultant brain fog and inability to focus that accompanies them.
- Don’t drink juice. A glass of juice has been shown to suppress the immune system of a child for four hours after ingestion. Juice spikes the blood sugar, results in brain fog and fatigue later on, and is usually loaded with food coloring. Contrary to popular belief, children do NOT need juice.
- Don’t eat food coloring! Food colorings and additives are unnecessary additions to your diet. Avoid the “Kitchen Table Villains” when at all possible, if you argue with the fact that they might be affecting you, simply spend a few days eating nothing but food coloring ladened foods and see how your concentration is affected. Also consider the quality of foods that have food colorings and additives. They are all poor quality fake foods. Just say no to fake food!!!
- Don’t eat only carbohydrates at meals. Always balance out your blood sugar by adding healthy fat, protein, and fiber sources to every meal.
I hope that helps get you started in the right direction. Anyone with ADHD, poor concentration, or memory problems should see improvement within a week or so with this eating plan. Overall improvement will be noted after a month of following this eating plan for better concentration and memory.
Recommended Reading for those in need of improving concentration and cognition: Rosemary for Remembrance, Rosemary Remember Salmon Recipe, Fish vs Flax Oil, The Low Glycemic Index Diet, Food Allergy Elimination Diet, Anti-Aging Diet, and Concentration Exercises by Ya-ttitude
References at www.PubMed.gov:
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2. PMID: 3395307 Synthetic food colorings and behavior: a dose response effect in a double blind placebo controlled, repeated measure study. J Pediatr.
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8. PMID: 3674234 Effects of sugar and aspartame on aggression and activity in children. Am J Psychiatry.
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10. PMID: 16314082 Supplementation with flax oil and vitamin C improves the outcome of ADHD. Essential Fatty Acids 2006.
11. PMID: 15741051 The effect of fish oil on physical aggression in school children a randomized, double blind, placebo controlled trial. J Nutr. Biochem.
12. PMID: 14985685 Effect of docosahexaenoic adic-containing food administration on symptoms of attention -deficit/hyperactivity disorder- a placebo controlled double blind study. Eur J Clin Nutr.
13. PMID: 2539203 Gamma linolenic acid for attention deficit hyperactivity disorder; placebo-controlled comparison to D-amphetamine. Biol Psychiatry.
14. PMID: 12873849 Consumption of fish and n-3 fatty acids and risk of incident of Alzheimer disease. Arch Neurol.
15. PMID: 12580703 Dietary fats and the risk of incident of Alzheimer disease. Arch Neurol.
16. PMID: 12380746 Similarities and differences between Alzheimers disease and vascular dementia from the viewpoint of nutrition. Ann NY Acad Sci.
~Dr. Nicole Sundene
She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.
For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
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