7 Steps To Better Brain Health –Not Just For People With ADHD
Written by Robynne Pendariès, ADHD Coach
Robynne Pendariès, an American who has lived in France her whole adult life, brings her 18 years of experience as a Professional Organizer to her present passion of online coaching for adults with ADHD. Robyne partners with clients in a thought-provoking process, to create systems in order to find each person's life that fits.
Optimal brain health is essential for everyone, but for individuals with ADHD (Attention Deficit Hyperactivity Disorder), it can be a game-changer. As an ADHD coach, I’ve observed how the right nutritional choices can significantly impact focus, emotional regulation, and overall cognitive function.
Without a doubt, hands down, the No.1 subject which comes up in my ADHD coaching sessions is nutrition. Good nutrition cannot “cure” ADHD, and of course, there are no miracles. However, by understanding the critical role that nutrition plays in brain health, individuals with ADHD can better manage their symptoms and improve their quality of life.
I reached out to Lynn Burns, a registered Nutritionist with ADHD herself, to understand what “good brain health” really means…From boosting concentration to enhancing mood stability, these 7 nutritional strategies or “steps” will help you fuel your brain and live a more balanced, productive life.
1. Eat a “mediterranean diet”
The Mediterranean style of eating is thought to be the best for heart health…and what is healthy for the heart is also healthy for the BRAIN. Eat more plants and fiber-rich foods, eat a moderate amount of meat, dairy, and fish (with some of that fish being oil-rich fish), as well as fruits/nuts/seeds. Go easy on the alcohol, and ideally only drink while eating. Consume a range of fats and oils, with unsaturated fats being the main type of fat for cooking.
2. Eat foods which are high in omega-3 fatty acids
Flax seeds, Chia seeds, Walnuts, Mackerel, Salmon, Beans, Herring, Edamame, Oysters, Anchovies, Sardines, Trout, Tofu, Greens, Shrimp, Tuna, Avocados, Brussels sprouts…
It is always better to get Omega-3 fatty acids directly from your food. If you do decide to take a supplement, it should be no more than 1mg/day.
3. Increase your protein intake
Eggs, Cottage Cheese, Beans, Nuts, Greek Yoghurt, Tofu, Tuna, Salmon, Peanut Butter, Shrimp, Chicken, Chick Peas…
A high protein diet, with the recommended amount spread out over 3 meals a day, can positively influence brain function for people with ADHD. Research shows that protein promotes alertness in the brain. Protein-rich foods are used by the body to make neurotransmitters, the chemicals released by brain cells to communicate with each other. Protein can prevent surges in blood sugar, which increases hyperactivity and impulsivity.
4. Start your day with a savory breakfast
High protein and high fiber meals to start the day are ideal (think avocado and egg on multi-grain toast, for example… you can boil a dozen eggs in advance, cut up avocado slices in advance, or simply eat leftovers from last night’s dinner). If you are often late in the morning, pack breakfast and eat it when you arrive at work. There is no right or wrong way to eat – just try to make tiny improvements every day, at every deal.
5. Avoid sugar
It goes like this: sugar increases brain dysregulation and spikes your blood sugar levels, which then results in an insulin spike and potentially hypoglycemia. This process exacerbates ADHD symptoms and negatively affects our brain health/performance. Slowly reducing the amount of sweet foods which we eat can help to make our sweet tooth less pronounced: reduce the amount of sugar in tea and coffee, eat darker chocolate, etc. Soon you will start to find that really sweet foods becoming overwhelmingly sweet.
6. Snack “intelligently”
Include fiber and protein when having snacks, such as dried fruits, nuts, cheese, yoghurt or a hard-boiled egg. If you have a craving for something sweet, combine it with a savory snack for better brain health. Remember: sugar impedes optimal concentration and executive function.
7. Limit caffeine intake
The jury is still out on the effects of coffee and caffeinated sodas concerning brain health. 400mg per day is thought to be the safe upper level for most adults. This corresponds to 4 cups of black coffee or 6 shots of espresso (some caffeine-containing soft drinks can contain close to 300mg in just one single can).
Taking care of your brain is essential for everyone, but it's especially important for those navigating the complexities of ADHD. By following the 7 steps outlined above, you're not only supporting better brain health but also enhancing your overall well-being. The journey to a healthier mind is ongoing, but with these tools in hand, you're well on your way to achieving greater clarity, balance, and vitality in your daily life.
If you are interested in how ADHD coaching can be beneficial to you in relation to nutrition and other issues, please reach out for a free discovery call.
Robynne Pendariès, ADHD Coach
Robynne Pendariès, an American who has lived in France her whole adult life, brings her 18 years of experience as a Professional Organizer to her present passion of online coaching for adults with ADHD. After a few years of organizing people's homes and offices, Robyne realized that many of her clients had been diagnosed with ADHD (and subsequently her husband and teenage daughter as well). Without realizing it, Robyne had been helping people with neuro-divergent brains for many years, and she went back to school to obtain formal training as an ADHD coach. Robyne partners with clients in a thought-provoking process, to create systems in order to find each person's "life that fits".
