If your child has recently received a diagnosis of ADHD, you’ve probably done what many other parents in your situation have done before you and launched yourself into finding out as much as you can about the condition.
The role of nutrition is one area where there is a lot of information about which foods and supplements can help or hinder a young person’s ability to focus, sit still and learn. However, it’s a huge topic and it can be difficult for families to know what to believe:
- Should you cut out gluten?
- Will brightly-coloured sweets really send your child berserk?
- Do they need to eat more protein?
Dr Rachel Gow is a Child Neuropsychologist and neurodevelopmental specialist as well as a Registered Nutritionist, with specialist knowledge of diet and SEN. But before she embarked on this career path, she was simply a mum who was worried about her young son’s ADHD and dyslexia. “When you have a child with any kind of diagnostic label, you investigate that condition as if you were an FBI agent,” she comments. “You are looking for as much information as possible to find out ways to help them.”
Poor Diet Causes Brain Inflammation
Eighteen years later, Dr. Gow is now an expert in ADHD and other neurodevelopmental conditions. She has published numerous scientific research papers and worked extensively in the UK and the United States conducting clinical research in nutritional neuroscience with both children and adults with ADHD.
Her book, ‘Smart Food for ADHD and Brain Health – How Nutrition Influences Cognitive Function, Behaviour and Mood’, has recently been published by Jessica Kingsley and includes foreword(s) by comedian Rory Bremner (who has ADHD himself) and Professor Robert Lustig.
“People tend to think of nutrition from the neck down, overlooking the critical role it plays in both the function and the structure of the brain,” Dr. Gow explains. “When we eat specific nutrients such as omega-3 essential fatty acids, iron, iodine, zinc, magnesium and other vitamins and minerals we can help improve a child’s mood, learning and behaviour. The habitual consumption of junk, ultra-processed foods can increase the risk for inflammation in the brain and inflammation is associated with much of all psychiatric ill health”.
Research studies have reported that many children with special educational needs (which Dr. Gow prefers to frame as “learning and behaviour differences”) have lower levels of certain vitamins, minerals and omega-3 fats required for neurotransmitter function (also known as cell signalling or chemical messaging – a process which governs our everyday thoughts, behaviour and actions).
Children she sees in her private practice frequently also have food intolerances or food allergies. The good news is these nutrients can be added to the diet to correct the nutritional insufficiency and any food intolerances can be removed from the diet for a period and dietary adjustments made. However, the only way to pinpoint these individual needs is to consult a Registered dietician or nutritionist.
A Holistic Approach to ADHD is Best
Even so, parents can make changes to improve their child’s nutrition at home, Dr. Gow advises. “When trying to manage a child’s ADHD symptoms, it is important in my mind to adopt a holistic approach. Nutrition is just one aspect of this. Also, it is important to consider that it is often unrealistic to simply add one nutrient (for example, fish oil supplements) and expect changes,” she cautions. “Vitamins, minerals and omega-3 fats work in synergy, not in isolation, and adequate levels of each are necessary for absorption and synthesis into our red blood cells.”
- A whole food diet is recommended for healthy brains, with:
- Oily fish and seafood
- Nuts* (e.g., walnuts, almonds, pistachios)
- Seeds (e.g., pumpkin, chia, sunflower)
- Green leafy vegetables
- Lean meats
- Fruits especially blueberries, raspberries, strawberries, cherries and red grapes which are rich in antioxidants and polyphenols which protect cells
- Extra virgin olive oil or avocado oil
- Complex carbohydrates such as sweet potatoes and as many colourful vegetables your child can eat!
(*only for those who do not have nut allergies)
Fresh Food is Best for Special Needs
However, the single, most important dietary change families can make, Rachel says, is to try to cut out completely or refrain from junk, ultra-processed foods as much as possible and make meals from scratch.
Dr. Gow suggests being as inventive as possible, encouraging your child to help with shopping and food preparation. “Most importantly, make it fun” she recommends. “Young children, especially, love being creative in the kitchen, helping to add, mix and stir ingredients together. Get them a chef’s hat and apron, talk to them, show them pictures, and teach them about the origin of foods. Growing your own vegetables is another great way to engage children and is even possible without a garden from online grow your own garden seed kits.”
Dr. Gow’s book contains a wealth of evidenced-based research on the benefits of specific nutrients such as omega-3 EPA and DHA which are brain-essential. EPA and DHA are described as the building blocks of a baby’s brain and retina and make up around 20% of all brain cells. Data from clinical trial studies have shown benefits in cognition, problem-solving skills, spelling and reading, sleep, and visual acuity as well as reducing symptoms of ADHD.
There is also a chapter on the importance of gut health, and how it affects brain health (this bi-directional relationship is called the gut-brain axis) and another chapter on chemical food additives and colourants and why they are best avoided!
Complete Family Service
Dr. Gow launched her own private practice, Nutritious Minds Consulting in 2017. Based in London, W1 this offers a broad range of support for families of children with special needs – with a particular focus on ADHD. Some of the services include professional liaison with schools, help and guidance obtaining EHCPs, clinical interviews and pre-screening for ADHD and overlapping symptoms, personalised nutritional advice, and coaching.
The organisation also has a charitable arm that aims to promote a greater understanding of SEN through community outreach events and workshops.
Readers of this blog can buy Dr. Gow’s book with a 20% discount during the month of October by entering the code ‘SENsation20’ on the Jessica Kingsley website. Rachel also offers free recipes and advice on her Instagram account @nutritious_minds
