Mitigating ADHD Symptoms

There are few medical conditions with a broader reach than Attention-Deficit/Hyperactivity Disorder (aka ADHD).

Characterized by symptoms such as difficulty focusing, hyperactivity, and impulsive behavior, ADHD is generally considered to be, first and foremost, a genetic disorder. While genetics definitively play a significant role in who has ADHD, it is becoming more and more clear that certain environmental factors can have a profound impact on the severity and management of the disorder.

While little was known about ADHD before the 1960s, ADHD is now one of the most widely and thoroughly researched neural conditions. There is increasing evidence that certain foods, food additives, chemicals found in household products, and lifestyle choices can and do exacerbate ADHD symptoms. Traditionally treated with powerful psychoactive medications, this research points to potential avenues for intervention and management.

Leaving to one side the causes of ADHD and the rise in diagnoses, there are some simple things those with the condition can do to improve their lives. The most obvious is proper diet and nutrition. It’s not just a matter of what one eats, but what one should avoid.

Diets high in sugar, certain food additives, and artificial food colorings have been shown to contribute to hyperactivity and attention problems in some children. A 2007 UK study revealed that certain food additives led to an increase in hyperactivity in children. The study found that Allura Red AC, known in the US as FD&C Red 40, may be linked to increased hyperactivity and irritability. This observation has prompted many parents of ADHD kids to strive for a dye-free diet, many with observable positive effects.

On the other hand, a deficiency of omega-3 fatty acids, which are essential for brain function, has been linked to an exacerbation of ADHD symptoms. Omega-3 fatty acids are found in foods like oily fish and some nuts and seeds, but dietary supplements are recommended if levels are low.

Poor sleep quality and disruptions to our natural circadian rhythms also negatively affect ADHD symptoms. Chronic sleep problems, such as sleep apnea, can mimic or exacerbate ADHD symptoms. Sleep deprivation affects the brain’s ability to regulate attention and behavior, so getting a proper night’s sleep regularly can improve symptoms. Additionally, disrupted sleep-wake cycles, often caused by screen time and late-night activities, negatively affect cognitive functioning and increase symptoms of inattention and hyperactivity. Some people with ADHD swear by blue-blocking glasses worn especially at night, but conventional wisdom stresses the importance of simply turning off all screens at least an hour before bedtime.

It’s not just the blue light from screens disrupting circadian rhythms that exacerbates ADHD symptoms. Excessive exposure to screens of all kinds at all times has been linked to attention problems. Though the exact mechanisms are not fully understood, some scientists believe the fast-paced and highly stimulating nature of the digital media that kids consume these days contributes to attention problems by making it harder for children to focus on less stimulating tasks. Let’s face it: everything seems boring to a child’s brain compared to TikTok and Fortnite. And strictly reducing screen time has shown positive results for all kids, not just those with ADHD.

Basic diet and lifestyle changes, along with medications, if necessary, are often the easiest ways to mitigate many ADHD symptoms. Some ADHD triggers, however, aren’t so easy to deal with. Many environmental toxins and contaminants, including air pollution, have been shown to negatively affect brain function and cause an increase in ADHD symptoms. Exposure to air pollutants like carbon monoxide and nitrogen dioxide has been linked to an increased risk of ADHD, particularly in children. Certain chemicals, such as flame retardants used in furniture, clothing, and electronics, have also been associated with ADHD-like symptoms. Lead exposure in early childhood is one of the most widely recognized environmental risk factors for ADHD because lead affects the nervous system, leading to cognitive deficits and behavioral issues, including inattention and hyperactivity. Exposure to mercury and other heavy metals has also been linked to developmental delays and ADHD in children. That’s why women are encouraged to avoid certain fish, such as tuna, during their pregnancy.

While environmental, lifestyle, and dietary factors do not cause ADHD by themselves, they can act as triggers for ADHD behavioral symptoms, especially when combined with genetic predispositions. Taking control of your family’s diet and environment by radically reducing exposure to these known triggers has proven beneficial to many people living with ADHD and can be the difference between merely surviving and thriving.