How Does Diet Influence Hyperactivity?

Did you know that the way we eat can directly affect behavior, especially in cases of hyperactivity?

Attention Deficit Hyperactivity Disorder (ADHD) is widely discussed, but we don’t always realize that certain foods can worsen or improve its symptoms. However, these measures are not exclusive to those with ADHD. Adopting a more balanced and natural diet can benefit anyone, helping to maintain stable energy levels and promoting more balanced behavior.

After all, if even adults without this condition can feel more restless after consuming stimulants, imagine the impact these same foods can have on hyperactive children!

Let’s explore how some simple dietary choices can help ⬇️

Let’s break each one down...

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Avoid Artificial Ingredients

One of the first things you can do is reduce or even eliminate foods with artificial colorings and preservatives.

These ingredients are found in processed snacks, colorful breakfast cereals, and gelatin desserts, and studies show they may worsen hyperactivity symptoms in some children. 🚫

Try opting for more natural foods, like fresh fruits, vegetables, or plain yogurt, and see if you notice a difference in behavior.

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Control Sugar Intake

There’s a lot of debate about whether sugar truly causes hyperactivity, but we know that large amounts can cause energy spikes, leaving children even more restless. ⚡

Try to limit the consumption of soda, filled cookies, and chocolates—especially at night—and choose foods like whole fruits or veggie-based snacks to avoid these fluctuations.

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Avoid Processed Foods

Ready-made meals, fast food, and processed snacks are often high in additives and hidden sugars.

These foods can worsen hyperactivity symptoms.

A good practice is to opt for homemade meals with fresh ingredients, which helps maintain stable energy levels throughout the day and encourages calmer behavior. 😊

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Address Nutritional Deficiencies

Often, restlessness and difficulty concentrating can be worsened by a lack of essential nutrients.

Nutrients like iron, magnesium, zinc, and fatty acids (omega-3) are crucial for brain development and behavioral balance.

• Iron: Helps improve cognitive function and transport oxygen to the brain. Iron-rich foods include spinach, beans, lentils, and lean red meat. 🫀
• Magnesium: Important for mood regulation and sleep. Magnesium can be found in almonds, avocados, pumpkin seeds, and spinach. ✅
• Zinc: Supports concentration and mental balance. Foods rich in zinc include beef, chicken, chickpeas, and sesame seeds. ✔️
• Omega-3: These fatty acids, found in fish like salmon and sardines, as well as in flaxseeds and chia seeds, are essential for reducing impulsivity and improving focus. 🐟

Including more of these nutrients in the diet can lead to positive changes in behavior!

If your child shows symptoms of hyperactivity, it’s worth consulting with a doctor or nutritionist to assess for any deficiencies—in some cases, supplementation may be needed.

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Maintain Balanced Meals

Another simple trick to manage hyperactivity is ensuring meals have a good balance of proteins, healthy fats, and fiber.

Additionally, recent studies indicate that oxidative stress plays an important role in developing hyperactivity symptoms!

A balanced diet, rich in natural antioxidants, can help improve gut health, which in turn positively influences symptoms due to the interaction between the nervous system and gut microbiota.

🌟 Here are some tips for balancing meals daily:

• Include protein sources like fish, lean meats, eggs, or legumes (beans, chickpeas, lentils).
• Add healthy fats like olive oil, nuts, seeds, and avocados to your meals.
• Incorporate fiber through whole grains, vegetables, and fruit—key elements of the Mediterranean diet.
• Remember natural antioxidants: red fruits, citrus, green tea, leafy greens, nuts, and seeds are great options!

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Attention: A Pregnant Woman’s Diet Matters Too!

🤰 Studies indicate that diets rich in pro-inflammatory foods during pregnancy increase the risk of the child developing hyperactivity symptoms and emotional problems.

In other words, a balanced diet during pregnancy can contribute to healthier neurological development.

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Conclusion: Small Changes, Big Results

Making small changes in diet can help manage hyperactivity symptoms more effectively.

Reducing sugar, avoiding artificial additives, addressing nutritional deficiencies, and including nutrient-rich foods are simple steps that can yield positive results.

However, it’s important to mention that while studies suggest a relationship between diet and hyperactivity, the scientific evidence is not yet fully conclusive.

Every child is unique—therefore, it’s always advisable to consult a healthcare professional before making significant dietary changes.

💡 Want to learn more about overcoming the challenges associated with hyperactivity, attention deficits, and anxiety? Book an appointment with our specialists.

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References

Carter CM, Urbanowicz M, Hemsley R, et al. Effects of a few food diet in attention deficit disorder. Archives of Disease in Childhood. 1993;69:564-568. doi: 10.1136/adc.69.5.564

Farsad-Naeimi A, Asjodi F, Omidian M, et al. Sugar consumption, sugar sweetened beverages and Attention Deficit Hyperactivity Disorder: A systematic review and meta-analysis. Complement Ther Med. 2020;53:102512. doi: 10.1016/j.ctim.2020.102512

Polanska K, Kaluzny P, Aubert AM, et al. Dietary Quality and Dietary Inflammatory Potential During Pregnancy and Offspring Emotional and Behavioral Symptoms in Childhood: An Individual Participant Data Meta-analysis of Four European Cohorts. Biol Psychiatry. 2021;89(6):550-559. doi: 10.1016/j.biopsych.2020.10.008

Visternicu M, Rarinca V, Burlui V, et al. Investigating the Impact of Nutrition and Oxidative Stress on Attention Deficit Hyperactivity Disorder. Nutrients. 2024;16(18):3113. Published 2024 Sep 15. doi: 10.3390/nu16183113