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Kathleen Nadeau, Ph.D.
An unfortunate schism has existed in the world
of AD/HD for many years. “Mainstream” medical researchers,
more familiar with the arsenal of pharmaceuticals available to treat
AD/HD, have tended to ignore or discount “alternative”
approaches. Meanwhile, the “alternative” crowd has demonized
the use of stimulant medication, grossly exaggerating or distorting
the facts.
In the controversial world of AD/HD, people
declare themselves to be in the “medication camp” or the
“anti-medication camp.” For many years, individuals have
asked about dietary approaches or nutritional supplements that could
“treat” AD/HD in place of stimulant medication. Such a
question is born of this false dichotomy – an either/or presumption.
Rather than asking “What can I take instead of stimulant medication?”
a better question is, “What are all the steps I can take to
enhance my cognitive and emotional functioning?”
Medication remains the most powerful and proven
way to reduce AD/HD symptoms, however not all people respond well
to medication, and stimulant medication is not a panacea. A responsible
approach to taking charge of AD/HD is to be open to learning about
multiple approaches that, together, can greatly increase daily well-being
and quality of life. There is increasing evidence that diet plays
an important role in our emotional and cognitive functioning.
Keith Conners of Duke University was one of
the first AD/HD researchers to explore this issue. He found that
children who ate a breakfast containing protein showed significantly
improved functioning in the classroom during the morning –
with increased attention, alertness, and productivity - in contrast
to children who consumed the more typical breakfast high in refined
sugar and starch. (Conners, K. (2001) Feeding the Brain: How
Foods Affect Children)
More recently, Daniel Amen, M.D., author of
Healing the Hardware of the Soul (New York: Free Press, 2002)
emphasizes the importance of diet in managing AD/HD, depression,
and other coexisting conditions. For individuals with AD/HD, Amen
recommends a diet high in protein and low in processed sugar and
carbohydrates. In particular, he recommends a high protein breakfast
(in agreement with Conners) and the strict limiting or elimination
of simple sugars (cakes, candy, ice cream, and pastries) and simple
carbohydrates (bread, pasta, rice, and potatoes) throughout the
remainder of the day. Such a diet stabilizes blood sugar levels,
helping to regulate both energy and concentration, and helps to
increase dopamine levels in the brain. In addition, Amen recommends
taking L-tyrosine (500-1,500 milligrams two to three a day). He
believes that L-Tyrosine increases brain dopamine levels and writes
that his patients report improvement in energy, focus, and impulse
control when they take this supplement regularly.
A mix of protein and complex carbohydrates at
breakfast supplies the correct amino acids to the brain. serotonin,
dopamine, norepinephrine, and acetylcholine have all been linked
to diet. More information on the interaction of diet and mood can
be found in Food & Mood: The Complete Guide to Eating Well
and Feeling Your Best by Elizabeth Somer.
Self-medication
with food and alcohol
Very little has yet been written about the relationship
between problem eating patterns in women with AD/HD and the brain’s
neurochemical reaction to specific types of food. In an informal
survey of women with AD/HD several years ago, many women reported
patterns of “self-medicating” with carbohydrates in the
evening, as well as a pattern of binging on carbs in response to
stress. Improved knowledge of the interaction between dietary intake
and brain chemistry makes it much clearer how these behaviors, long
labeled “self-medicating”, are just that. Amen writes
of the link between carbohydrates and serotonin levels in the brain.
So - stressed or depressed? – Dunkin Donuts has just what you
need! While sugar and starch will raise serotonin levels, they also
come with a raft of negative side effects – low self-esteem,
shame, guilt and weight gain – not to mention the health risks
associated with weight gain.
Mood, Focus, and
AD/HD in Women
Women with AD/HD can help improve focus and
decrease AD/HD symptoms by:
- Developing a daily diet with
protein at every meal, complex carbohydrates, plenty of fruits
and vegetables, and a minimum of processed sugar and starch. Four
to five smaller meals are preferable to two or three large meals.
This diet will help keep your energy and focus stable throughout
the day.
Stress is a given for women with AD/HD, but
stress levels can be managed and reduced.
- Become aware that you may be
“treating” depression with carbohydrates or alcohol.
An evening pattern of over-eating or too much alcohol is common
in women with chronic stress or depression. Stress reduction,
emotional support, and, in some cases, medication for depression
can help you curb these destructive patterns.
More information on problem eating patterns
and substance abuse for women with AD/HD can be found in Understanding
Women with AD/HD, edited by Kathleen Nadeau, Ph.D. and Patricia
Quinn, M.D.
Resources:
Daniel Amen – Healing the Hardware of
the Soul
Keith Conners – Feeding the Brain: How
Foods Affect Children
Kathleen Nadeau & Patricia Quinn, Eds. Understanding
Women with AD/HD
Elizabeth Somer – Food & Mood: The
Complete Guide to Eating Well and
Feeling Your Best
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