It All Starts Here!
First and foremost, the health of the brain relies on proper nutrition. Virtually any nutrient insufficiency can result in impaired function. Early studies show that children who lack optimal amounts of essential nutrients experience reduced attention span and intellectual ability. A survey of more than 4,000 children aged 2 to 18, showed that most of their nutrients come from fortified breakfast cereals and fruit drinks. It is safe to say that the “normal” diet of the typical American child is not providing what their body and brain needs to reach their full potential and prevent dysfunction. Several investigators have demonstrated that a correction of even subtle nutritional insufficiencies exerts a substantial influence on learning and behavior. Thus, it is imperative to forgo the Twinkies and Ho-Hos, and replace them with natural, nutrient-dense foods like eggs, vegetables and fruit, naturally-raised meat and poultry, and whole grains.
Studies have also clearly connected overexposure to pesticides with cognitive impairment in children. Unsafe levels of pesticide residues are commonly found in children from fruits, vegetables, and commercial baby food. In May 2010, a study published in the journal Pediatrics, and conducted by scientists at Harvard University and the University of Montreal, found that exposure to organophosphate pesticides “at levels common among U.S. children may contribute to ADHD prevalence.” The National Academy of Sciences considers food to be a major source of exposure to pesticides for infants and children. Thus, organic produce, naturally-raised meats, clean eggs, and filtered water are the best brain-supportive choices.
Could It Be a Food Allergy? Yes!
There is consistent clinical data that shows the deterioration of behavior with allergic reactions to certain foods and food additives. In fact, specialists in the field estimate that 75 to 80 percent of children with attention and hyperactivity problems have allergies, food sensitivities, or a combination of both. One study showed that after a four-week trial on a hypoallergenic diet (lamb, chicken, potatoes, rice, bananas, apples, and vegetables), 82 percent of the hyperactive children improved, and a normal range of behavior was achieved in almost 30 percent. Other symptoms, such as headaches, abdominal pains, and tantrums also diminished. Interestingly, the symptoms reoccurred when the offending foods were reintroduced.
Other studies have shown that attention also improves when allergenic foods and additives are eliminated. Dr. Benjamin Feingold, a leading researcher and pediatrician on the subject of food sensitivities and behavior, contends that eliminating all synthetic food additives can resolve hyperactivity. According to Feingold, 40 to 50 percent of hyperactive children are sensitive to artificial food colors, flavors, certain preservatives, and salicylates (chemicals similar to aspirin that are found in certain foods). These substances are believed to be linked to behavior disorders, such as hyperactivity, and learning problems in sensitive children and some adults. In the 1980s the New York public school system gradually eliminated sugar, food additives, and preservatives from the cafeteria food and saw the mean academic performance percentile rating increase from 39 percent to 55 percent. A 2021 report from the California Office of Environmental Health Hazard Assessment found strong evidence that seven artificial colors commonly used in food can cause or exacerbate behavioral problems in susceptible children. The report highlights research that has found artificial colors inhibit the function of neurotransmitters, interfere with the stress signaling pathway, and disrupt thyroid and estrogen receptors necessary for healthy brain function.1 Although not every child reacts to these substances, there is enough evidence that makes a trial avoidance worthwhile.
Regardless, these ingredients are undesirable, and their removal only benefits health. The most common food-offenders tend to be artificial colorings (check labels for color names followed by the number symbol. i.e., red #40), synthetic flavorings, dairy foods, gluten found in wheat and some other grains, and sweeteners (namely sugar), although there are many other foods that a child can be sensitive or allergic to, such as citrus fruits, peanuts, soy, and corn. The easiest way to identify a child’s reaction to a specific food is through a food elimination diet. Something to keep in mind is that people tend to regularly eat, and often crave, the foods to which they are sensitive. Talk to a Nutritional Health Coach to learn more.
Sugar – Brain Enemy
Sugar is enemy number one when it comes to attention and focus! It has been shown in clinical research that destructive-aggressive and restless behavior is significantly correlated with the amount of sugar consumed. One main reason for this connection is that refined carbohydrates, including sugar and its cousin white flour, cause hypoglycemia, or low blood sugar. Because glucose (blood sugar) is the primary fuel for the brain, when the level of glucose is too low, the brain is affected first. The sudden release of insulin and drop in blood glucose caused by refined carbohydrate intake stresses the body, causes a fight or flight response, and encourages aggressive behavior, hyperactivity, mental dysfunction, and attention problems. Furthermore, clinical research shows that a majority of hyperactive children have abnormal glucose metabolism. To prevent this low blood sugar state, meals and snacks need to be consumed on a regular basis and should include plenty of quality protein (naturally-raised meats, wild-caught fish, and eggs), healthy fat (avocados, butter, coconut oil), and fiber-rich vegetables. It is particularly important to start the day with a protein-rich breakfast to get the body chemistry off to a good start.
Brain “Cats”
There is a high chance that children who have trouble focusing and concentrating need to wake up their brain catecholamines, or “cats” for short. These are a group of neurotransmitters, with the primary one being dopamine. Too few cats result in trouble with behavior, focus, and concentration. How do we increase cat production? Protein. Tyrosine, an amino acid found in high-protein foods like beef, fish, and eggs, provides the raw ingredient that the brain uses to produce all the cats, and has been shown to support concentration and reduce stress. Other neurotransmitters also rely on amino acids. For example, tryptophan is necessary for serotonin production, a neurotransmitter also intimately involved in learning and behavior. Ultimately, high quality protein is critical for overall brain chemistry balance.
Let’s sum it up: First, breakfast is a must, preferably one that is high-protein, such as eggs with nitrate-free bacon or turkey sausage. Three well-designed meals a day and snacks are critical to getting in as many of the necessary nutrients as possible. This means that each meal must contain healthy protein, fat, and vegetables–preferably organic. Skeletonized ingredients, like sugar and white flour, are a road block to brain function. Thus, commercial sodas and even most fruit juices should be eliminated, along with prepared junk foods that are so easy to grab-and-go. There are many healthier options to consider, such as hard-boiled eggs, jerky, trail mix, nuts, or a piece of fruit. Keep your child’s diet as clean as possible, avoiding synthetic additives and preservatives. Finally, identify any possible food allergens or sensitivities, even to seemingly healthy foods. Feeding your children to maximize their brain potential may be challenging at first. However, when your child is less frustrated with school and following instructions with ease, it will be worth every minute!
Preferred Store:
My Account Sign-In
Denver - Design District - Alameda and Broadway