Is your child suffering from hypoglycaemia? Could his concentration difficulties and hyperactivity be related to his diet? In naturopathy, we believe that one of the causes of attention deficit hyperactivity disorder (ADHD) is blood sugar imbalance.
In most cases of children with ADHD, the origin of the disorder is unknown. There are several causes. The standard treatment is based on a combination of behavioural and psychological therapy and pharmacotherapy.
Pharmacotherapy is often associated with undesirable side effects such as loss of appetite, growth inhibition, abdominal pain, headaches, sleep disorders and high blood pressure. In recent years, much attention has been devoted to the question of a healthy diet in this disorder, especially when standard pharmacotherapy is not effective.
Anecdote
I will always remember this... We were at the restaurant to celebrate the birthday of Grandma Danielle. We were all sitting around the table with my two children and their cousin who was 3 years old back then. Throughout the meal, the children had remained sitting and drawing, talking, looking at books. As time went by, children were quiet. Then, it was dessert time with a Black Forest Cake. Despite my deepest convictions, I let my kids eat a part of this “chemical” cake. As soon as the cake was finished, the effect was immediate; all three children were running around the table, screaming. Grandpa didn’t understand a thing, he was getting mad and tension was building up… What was going on? Sugar and dyes excite and pollute our children’s brain.
Researchers at Yale University tested the effect of sugar on children. They gave white sugar to children and measured the level of adrenaline in their blood before eating the sugar and after. They discovered that the rate was 10 times higher after absorbing sugar. Adrenaline is a chemical substance that makes your heart beat and prepares you to defend yourself, fight or run away from danger. Therefore, it is normal that children are excited with sugar. This research has proven that children were irritable, anxious and that they had difficulty concentrating after absorbing sugar.1
Where is sugar hiding?
When I say sugar, I also mean refined products like white bread, white pasta, juices and even excess fruits. Of course, I also mean candy, slush, ice cream, pastries, cookies, etc.
Kids love anything that is white: bread, cheese, milk, pasta, potatoes… with a bit of red, ketchup, which is, by the way, filled with sugar.
Why should we avoid sugar?
Normally, insulin is secreted into the blood in appropriate proportions and at the right time to lower the blood glucose that increased after a meal. Its action is called hypoglycaemic and regulatory. In a child who suffers from hypoglycaemia, the pancreas poorly analyzes the arrival of extra glucose in the blood. It is hypersensitive to concentrated and refined sugars.
Foods are categorized according to their impact in the increase in blood sugar (glycemic index). Foods with high glycemic index, 60 and more, will promote an excessive secretion of insulin. An insulin peak will then lead to an important decline in sugar that will result in several symptoms such as fatigue, difficulty concentrating, restlessness, irritability, anger, etc. The body constantly perceives cravings and the child will eat at any time during the day.
For example, the glycemic index of a fresh fruit is around 30 while the white sugar found in cookies, cakes and candies is at 75. It was found that the consumption of foods with low glycemic index can reduce symptoms in some hyperactive children.2
Does your child have a blood sugar imbalance?
- Taste for sugar, sweets
- Hunger rages and need for snacking
- Impatience and irritability before meals
- Good mood after meals
- Need to drink juice between meals
- Sensitivity to irritation
- High fatigue periods during the day, between meals
- Emotional instability: sometimes calm, sometimes febrile
- Restlessness, hyperactivity
- Nervous tics, etc.
What should we do to regulate blood sugar?
Yes, it is essential to cut on sugar, desserts, juices and various candies but it is also essential to bring as many nutrients as possible through a healthy diet and keeping a balance between good fats and the quality of proteins.
Specifically, what I teach is to eat proteins in each meal. Her is an example of healthy breakfast:
- Omelette or eggs
- Cottage cheese, ricotta or Greek yogurt with no added sugar.
- Smoothies made with silky tofu and ground flaxseed
- Oatmeal with nuts or seeds (chia, flax, hemp) with unsweetened soy milk
- Nut butter on a slice of bread
- A slice of manna bread, a sprouted bread rich in nutrients and protein
- Buckwheat crepe (I add ground flaxseed and hemp proteins powder to my mixture)
Dinners and suppers should consist mainly in vegetables and proteins.
- Concentrated protein: egg, meat, fish, tofu, low-fat cheese
- Vegetables: raw, steamed, stir-fried or in a juice or soup.
Routine is a must. Having meals and snacks at regular hours will stabilize blood sugar. Eating breakfast every morning is necessary and you should eat healthy snacks such as:
- Fruit with sunflower, pumpkin and chia seeds
- Cottage cheese and Greek yogurt
- Slice of manna bread
- Homemade muffin with hemp proteins, tofu or flax seeds
You can also give him nuts when he comes back from school before you start homework and lessons. Working on an empty stomach is awful. It is best to give him a snack filled with proteins first.
What about good fats?
When consumed wisely, good fats promote optimal health, provide a feeling of satiety and slow the absorption of glucose in the blood. Essential fatty acids are part of the composition of cell membranes of the brain. Their presence allow membranes to be flexible and of better quality. That way, they promote intercellular exchanges and these membranes will be in a better shape to capture messages sent by neurotransmitters.
Good to eat
- Avocados, olives, coconut milk.
- Olive oil, linseed oil.
- Coconut oil (children love it: use it like butter to cook or spread on bread, pancakes and crackers)
- Earth Balance margarine
- Seeds (flax, hemp, pumpkin, chia) and nuts every day.
- Add 2 to 3 portions of fish per week minimum. Opt for oily fish rich in Omega-3: sardine, mackerel, herring are small fishes that contain less heavy metals. Salmon, tuna and trout from our rivers are also a good choice.
- Don’t forget shellfishes that are also rich in healthy fats.
- Add seaweed to soup and smoothies, neither seen nor heard. My son loves dulse seaweed eaten fresh from the bag, like chips. Try it out!
Be careful with the trend of products enriched in Omega-3. The quality of fats that have been heated or pasteurized is altered. Only enriched eggs seem like a good option.
Omega-3 supplements are effective
Omega-3, especially DHA play a crucial role in the diet of pregnant and nursing women and that of children. They are necessary to the good development and functioning of the brain. A chronic deficiency could contribute to increase the risk of suffering from attention deficit hyperactivity disorders (ADHD) in children.3 Several studies have shown that a lack of omega-3 can contribute to attention deficit hyperactivity disorders (ADHD) and development disorders.4-5 Some studies have even shown that omega-3 can reduce agitation, aggression and improve academic performance when medication has failed.6
If you wish to purchase bottled omega-3, you must buy a very good pharmaceutical quality without heavy metals, toxins and oxidation. Pay attention, seek advice from a licensed naturopathic doctor and avoid big sales. Keep in mind that quality has a price.
Visiting a licensed naturopathic doctor will always be a great addition to support a child who suffers from attention deficit hyperactivity disorders (ADHD). Omega-3 has proven virtues but there are many other tools, such as vitamins, that could play an important role in helping your child’s concentration. Do not hesitate to ask for help.
References
- Doreen Virtue, Aimer et prendre soin des Enfants indigo, Éditions Ariane, p.167.
- www.ncbi.nlm.nih.gov/pubmed/22596014
- www.ncbi.nlm.nih.gov/pubmed/22596014
- www.ncbi.nlm.nih.gov/pubmedAssociationsBetweenOmega-3andOmega-6ADHD
- www.ncbi.nlm.nih.gov/pubmed/22786509
- www.ncbi.nlm.nih.gov/pubmed/22596014
