Hyperactivity and nutrition

Hyperactivity and nutritionRead also... Useful products about this

Summary

Intolerances and allergies to phosphates and gluten, fast sugars, additives, fixatives, dyes may constitute aggravating factors of hyperactivity

It is a grouping of symptoms that result in agitation, impulsivity, attention disorders (ADHD). Its genetic and neurobiological origin is no longer in doubt in major North American research but does not explain everything. Intolerances and allergies to phosphates and gluten, excessive consumption of rapid sugars, additives, fixatives, colorings added to prepared foods, may constitute aggravating factors. New eating and personalized habits can relieve many children and adults affected by this syndrome.

Foods to avoid

  • A diet high of quick-release sugars (candy, cookies, chocolate bars, sweetened beverages) but also in refined carbohydrates which has been associated with poor cognitive performance in children: some individuals have a real hypersensitivity to sweet products. Prefer fruit, if you can not do without sugar : they will bring you their fructose, in addition to their good vitamins and enzymes necessary for digestion. If you are thirsty, water remains the best drink but nothing prevents you from enjoying a glass of freshly squeezed juice.
  • "Trans" fatty acids, obtained by cooking and hydrogenating of oils (adding hydrogen to make the oil solid at room temperature), are present in many foods: mayonnaise, margarines, pastries, french fries and other fried products, industrial sauces. They are toxic to our nervous system and cause deficiencies in EFA, essential fatty acids for the functioning of our body.

What about your dopamine level ?

  • Dopamine, like noradrenaline, serotonin, are neurotransmitters essential for brain function. However, these substances are formed from amino acids, coming from the complete digestion of proteins. It is also necessary to have a sufficient daily intake of these amino acids, in particular phenylalanine, tyrosine, tryptophan, histidine and isoleucine, which are often deficient in people with lack of attention.
  • Phenylalanine, a precursor of dopamine, is mostly found in curd milk, white and milk cheese, legumes, poultry, peanuts, pistachios, almonds, leafy vegetables and whole grains.
  • Tyrosine is essential for mental function and is also found in leafy vegetables, curd milk, cheese, but also rice.
  • Fill up with tryptophan by consuming animal proteins (turkey, chicken, meat, fish, crustaceans), legumes, whole grains (amaranth, barley, buckwheat, wheat), oilseeds (nuts, pistachios, almonds) sesame seeds, poppy, sunflower as well as fruits such as banana, kiwi, figs and dates.
  • The main sources of histidine are: bananas and grapes, meat and poultry, and milk products. It is found in lesser quantities in wheat, rice, and all green vegetables.
  • Isoleucine is mainly found in the following foods: oilseeds (almonds, cashews, peanuts), legumes (lentils, chickpeas, beans), whole grains cereals, mushrooms but also in fish, egg, liver, meat, especially chicken).

Deficiencies in some trace elements and vitamins may aggravate a major deficit of attention

  • Magnesium is an indispensable mineral because it allows, among other things, to regulate the functioning of all the muscles. Magnesium deficiency can lead to neurological disorders such as hyperexcitability and even up to convulsive attacks. By filling up with magnesium, hyperactivity may decrease significantly (study by Starobrat-Hermelin and Kozielec -1997).
  • Iron deficiency can lead to learning disabilities, abnormal behavior, nervous tension, fear and cognitive impairment. Think of consuming poultry liver or beef liver, black pudding, legumes (lentils, chickpeas) along with vitamin C, which will allow the iron to be fixed more easily.

Some vitamins and trace elements are deficient in children with ADHD

  • It is mainly vitamin B1, essential for the transformation of carbohydrates into energy, and especially necessary for the proper functioning of the nervous system and muscles. Beer yeast is the richest source of this vitamin (30mg / 100g) but also think of sunflower seeds and wheat germ.
  • • Vitamin B6 plays a cofactor role in a large number of processes related to the metabolism of amino acids and proteins. It plays a crucial role in the synthesis of certain antibodies, hemoglobin and some neurotransmitters such as serotonin, melatonin, dopamine and gamma-aminobutyric acid (GABA): its role is important in maintaining the mental balance. It is also necessary for the production of vitamin B3, from tryptophan. Offal, meat, fish, brewer's yeast and cereals are good sources, as well as wheat germ, and legumes. Beware of the refining cereals which causes them to lose the most of their micronutrients and, in particular, their vitamins of group B.
  • Zinc is important for the metabolism of neurotransmitters and contributes to the proper functioning of the brain. A zinc defiency * can cause problems of concentration and anxiety, as well as delay cognitive development. You will fill up with zinc by regularly eating meat, seafood (mainly in oysters), fish, liver, cheese, oilseeds fruits, dried beans and whole grains.

Omegas 3 are essential for the proper functioning of the brain

These essential fatty acids (EFAs) are fats that can not be produced by the body and must therefore be obtained through diet. However, an inverse relationship has been shown between the concentration of essential omega 3 fats and the results of the behavioral assessment scale **. Consume at least 3 to 4 times a week small fatty fish, wild such as herring, mackerel, salmon, sardines, but also purslane, 1st cold pressed vegetable oils, such as flax, cameline, rapeseed or nuts.

A hypoallergenic diet would have beneficial effects

Food allergies and intolerances also have an indirect effect on our brain by influencing our gastrointestinal function. Allergen substances have the unfortunate tendency to cause edema and inflammation of the intestinal mucosa, causing nutritional deficiencies. The main allergenic foods are milk, wheat, eggs and corn. Also think to additives such as food colorings, preservatives and chemical additives, which can have the same consequences. A diet *** that eliminates allergenic agents can significantly improve hyperactivity behaviors of ADHD children. So make as possible simple meals from organic origin.

The intestinal flora plays an essential role

It allows the maintenance of the intestinal mucosal barrier, while ensuring the first line of immune defense. One study showed that 74% of hyperactive children studied suffered from increased intestinal permeability. Lactobacillus and bifidobacteria are the two main "good" bacteria of our intestinal flora. You can bring probiotics via the diet, if you regularly consume lacto-fermented products: sauerkraut, capers, cucumbers, carrots, onions, beets, turnips, daikon, radishes, green beans, cauliflowers, white cabbage, gari, Ume plums, curdled milk, milk kefir, koumys, dairy products of tonyu.



* Arnold et al., 2005, Bekaroglu et al., 1996, kozielec et al.1994, Starobrat-Hermelin, 1998, Toren et al., 1996
** Conner's Parent Rating Scale chez les élèves atteints du TDAH (Stevens, Zentall, Abate, Kuczek et Burges,1996)
*** (Boris et Mandell, 1994; Carter et al., 1993; Crook,1980; Feingold, B., 1976, 1979, O'Shea et Porter,1981; Rapp,1978, 1979, 1991)

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Marie-Christine LANGGUTH CUEVA
Naturopathe - Iridologue - Nutrithérapie
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