Dietary effects on ADHD and anxiety

Attention deficit hyperactivity disorder (ADHD) and anxiety are two of the most common mental health conditions that affect millions of people worldwide. While medication and therapy are commonly prescribed treatments for these conditions, studies have shown that diet can also play a significant role in managing symptoms. However, not all diets are created equal, and some can actually have negative effects on individuals with ADHD and anxiety.

When you have ADHD, the connections between different brain regions are disrupted, specifically between the prefrontal cortex and the striatum, the part of the brain that deals with reward behaviors. Additionally, your levels of dopamine and noradrenaline are affected.

Medications used to improve ADHD symptoms generally increase the levels of dopamine and noradrenaline but scientists are learning that treating ADHD isn’t as simple as boosting the levels of these chemicals, as other brain chemicals such as gamma-aminobutyric acid and serotonin are also involved. Larger molecules such as dopamine and noradrenaline cannot cross the blood-brain barrier, which means that they are confined solely to your brain. But they are made of precursor molecules that can. These precursors come from the gut.

The vagus nerve originates in the brain stem and travels all the way to the gut, connecting the gut to the central nervous system. Your gut bacteria play an important role in ADHD, synthesizing many of these chemical precursors. Different bacterial species in the gut produce different chemicals, which means that if gut bacteria change, the brain’s chemical stability can change. And a reduction in the diversity of gut bacteria can be particularly problematic.

 

 

 

One of the most problematic dietary components for those with ADHD and anxiety is sugar. High levels of sugar consumption have been linked to hyperactivity, inattention, and impulsive behavior, all of which are symptoms of ADHD. In addition, sugar can also cause blood sugar spikes and crashes, which can exacerbate feelings of anxiety and irritability.

Another dietary component that can negatively impact those with ADHD and anxiety is processed foods. Processed foods, such as fast food, packaged snacks, and sugary drinks, often contain high levels of additives, preservatives, and artificial colors and flavors, all of which have been linked to hyperactivity and other ADHD symptoms. In addition, these foods can also disrupt gut health, which has been linked to anxiety and other mental health conditions.

Foods that are high in caffeine, such as coffee and energy drinks, can also be problematic for those with ADHD and anxiety. While caffeine can provide a temporary energy boost and improve focus, it can also cause jitters, nervousness, and insomnia, which can worsen anxiety symptoms.

There is also a well-established link between ADHD and gluten intolerance or celiac disease. In 2006, Helmut Niederhofer and Klaus Pittschieler assessed a sample of people across a broad age range to test the association between ADHD and celiac disease. The participants’ ADHD symptoms were measured before they started a gluten-free diet and six months after. The study found that people who had celiac disease were more likely to have ADHD, and a gluten-free diet improved their symptoms after the initial six-month period.

Also, eating a lot of dairy means you eat a lot of casein, which may worsen ADHD. Casein is the main protein found in dairy products such as milk, cheese, yogurt, and ice cream, but it can be a factor even in foods that are thought of as dairy substitutes, like nondairy creamer and margarine.

On the other hand, there are several dietary components that have been shown to have a positive impact on those with ADHD and anxiety. These include:

1. Omega-3 fatty acids: Omega-3s are essential fatty acids that have been shown to improve cognitive function and mood. They can be found in fatty fish, such as salmon and tuna, as well as nuts and seeds.

2. Protein: Protein is essential for brain function and can help improve focus and attention. Good sources of protein include lean meats, poultry, eggs, and legumes.

3. Complex carbohydrates: Complex carbohydrates, such as whole grains and vegetables, can provide a steady source of energy and help regulate blood sugar levels, which can help improve mood and reduce anxiety.

In conclusion, diet can play a significant role in managing symptoms of ADHD and anxiety. While sugar, processed foods, and caffeine can have negative effects, incorporating foods that are high in omega-3s, protein, and complex carbohydrates can help improve cognitive function, mood, and overall well-being. It's important to consult with a healthcare professional or registered dietitian to determine the best dietary approach for managing ADHD and anxiety.

The information sited in this article and more can be found in the book “This Is Your Brain on Food” by Uma Naidoo