Can a change in diet help reduce
hyperactivity in children?
Part two.

Having a hyperactive child, with symptoms such as disruptive and destructive behaviour, mood swings, temper tantrums, poor concentration and learning difficulties can leave parents exhausted and frustrated. Last week I mentioned that the use of drugs such as Ritalin to treat hyperactivity in children is on the increase. Ritalin can certainly help some children, giving them the ability to slow down, focus, and behave, however Lawrence. H. Diller M.D, a paediatrician who has written extensively on the subject, suggests Ritalin may treat problems of ‘brain chemistry’ in some children but will also mask social or environmental factors causing hyperactivity in many other children.

The Hyperactive Children’s Support Group believes that diet can have a lot to do with hyperactivity in many children. This article will explore the links between diet and hyperactive behaviour in two parts. Last week it discussed the effect of additives on children’s behaviour, and this week it will explore whether other foods can exasperate hyperactivity.

The idea that nutrition can affect children’s moods and behaviour is not new. However opinions in the medical community differ greatly. Many doctors still do not accept the link between nutrition and hyperactivity, and instead tend to look at other factors that can cause hyperactivity such as parenting style and problems at school. While environmental and social factors are likely to affect children’s behaviour and shouldn’t be dismissed, much research has suggested a dietary and nutritional approach to hyperactivity can provide amazing results. The link made between a rise in poor eating habits, and an increase of cases of obesity in children, is widely accepted. However poor diet and/or intolerances to certain foods could also provide an explanation for why it is estimated that 5% of school age children have ADHD or hyperactive behaviour.

Getting the right nutrients from foods is essential to aid children’s growth and development, and provides fuel for the brain and body. With many children eating diets high in fat, sugar, salt, and processed foods they may not be getting all the nutrients they need. ‘Food for the brain’ is a non profit educational charity which was created by nutritionists, doctors, and psychiatrists to research and educate people about nutrition and the links between food and behaviour and mood. They suggest there are many possible dietary reasons for hyperactive behaviour which could be explored before resorting to drug treatment. These reasons include: blood sugar problems, essential fat deficiencies, vitamin and mineral deficiencies, and food allergies.

In the biggest survey of its kind, between September 2006 and July 2007, ‘Food for the brain’ surveyed parents of 10,000 children aged between 6 and 16 about their children’s eating habits and behaviour, and found a significant association between diet and behaviour. The survey provides strong evidence that a balanced diet which includes vegetables, oily fish, nuts, seeds, fruits and whole foods can improve children’s behaviour and their ability to concentrate and learn.


Blood sugar problems
The survey found that the children’s average consumption of sugary foods was 3.5 servings a day, which compared to an average 1 serving a week of green vegetables, and ½ a serving a week of nuts and seeds, shows that many of the children’s diets were not that well balanced. Of the surveyed children 45% had constant sugar cravings, and of those 44% had low attention spans and 37% had mood swings. When a child consumes lots of sweets, chocolates, refined carbohydrates, juices and fizzy drinks, without also eating fibre which can regulate the rate at which our bodies produce glucose, the blood sugar levels can fluctuate quite dramatically and affect their behaviour and ability to focus and concentrate. Patrick Holford who is a Professor of Nutrition at the University of Teesside was the head of the study, and he compared many of the children to jetfighters constantly refuelling with sugary snacks.

If you are thinking of reducing the sugar intake in your child’s diet, it’s important to note that cutting sugar out when a child is used to lots of sugary snacks, can cause withdrawal symptoms such as headaches. It is much better to do this gradually. One way to keep blood sugar levels balanced is to eat regularly, don’t skip breakfast, and to eat complex carbohydrates such as wholemeal bread, fruit, seeds and nuts, which release energy slowly as our bodies need it.

Essential fat deficiency
Not only have Omega 3 and 6 essential fats been promoted as being good for children’s brain health, researchers also suggest children with ADHD or hyperactivity may have more need for Omegas 3 and 6 as they are unable to absorb them properly. Other symptoms of a deficiency in these essential fats include excessive thirst, and dry skin. There are many studies which have supported the claim that Omegas 3 and 6 can help hyperactive children.

In the BBC’s documentary ‘Child of our times’ Professor Robert Winstone put this to the test, when he gave two children with different behavioural problems daily doses of fish oils. Three months later one boys’ aggressive behaviour had almost vanished, and the other boy who had been withdrawn had become outgoing and popular.

In another study undertaken by Oxford University, 41 children with ADHD symptoms aged 8 to 12 were given Omega 3 and 6 supplements, and after three months they were behaving and learning much better. The most valuable form of Omegas 3 and 6 can be found in fish. However if a child is a vegetarian then Omega 3 can be found in flax (available as a supplement) or pumpkin seeds, and Omega 6 can be found in evening primrose oil.

It’s important to note that a deficiency in some vitamins and minerals, as well as eating foods that the child may have an intolerance to, will inhibit the absorption of essential fats.

Vitamin and Mineral deficiencies
There have been many studies which have suggested children with hyperactivity are deficient in many of the essential vitamins and minerals.

‘Food for the brain’ put forward that children with hyperactive behaviour are often deficient in Zinc and Magnesium. Polish researchers found of 116 children with ADHD symptoms, 95% had low levels of magnesium. They gave some of the children 200mg of Magnesium for six months and found their hyperactive behaviour significantly decreased.

B vitamins are also essential for brain development and may be useful for children who are hyperactive. Vitamin B6, for example, stimulates serotonin release in the brain and Children with ADHD symptoms generally have lower serotonin levels.

Other minerals suggested as being important for children with hyperactive behaviour include selenium, (important for detoxification) and iron. Deficiencies in iron can result in shortened attention span and irritability.

Vitamins and minerals work in synergy with each other and their absorption is reliant on getting all the essential nutrients. If a child has intolerances to certain foods this can also inhibit absorption. Eating a well round balanced diet is the best way to provide a child with all the nutrients they need.

For more information on eating a balanced nutritious diet check out the Food Doctor’s information leaflet on hyperactivity and diet or click on the ‘Food for the brain’ children’s survey from their homepage and download a free leaflet ‘Smart food for Smart kids’ (see more information at the end of the article).

Food intolerances
As previously mentioned there is a lot of scepticism in the medical community about the relationship between diet and behaviour. The idea that certain foods may cause hyperactivity is hotly contested by many doctors. The main sticking point seems to be the difference between food allergies and food intolerances. If someone eats a food they are allergic too it is likely to produce severe immediate reactions, commonly associated with foods such as peanuts and shellfish. Food intolerances are also allergies, but produce symptoms that are not only delayed, but also less severe and not so easy to detect, such as hyperactivity.

According to ‘Food for the brain’ the link between hyperactivity and food allergies is the most established. A study undertaken by Georgetown University in Washington DC, found that children who had hyperactive symptoms were seven times more likely to have food allergies than children who weren’t hyperactive. An investigation by the Hyperactive Children’s Support group found that 50% of children with hyperactivity had allergies to cow’s milk, 60% to chocolate and 40% to oranges. If children eat foods they have an intolerance to, it will also inhibit the absorption of the essential nutrients, further compounding their symptoms.

As far back as the 1970’s Dr Ben Feingold suggested as well as additives, naturally occurring salicylates in some fruits could trigger hyperactivity. Foods with naturally occurring salicylates include: apples, avocados, peaches, blueberries, kiwi fruit, raspberries, dates, figs, plums, and grapefruit. Feingold’s theory has however been the subject of much criticism over the years.

In the 1990’s William G Crook M.D suggested an overgrowth of yeast is a factor that can exasperate hyperactive behaviour. He put forward an over subscription of antibiotics in early years, destroys friendly bacteria and creates an environment for yeast to thrive. Eating lots of sugar will also feed the yeast and encourage an overgrowth.

Other foods often found to induce behavioural changes include: diary products, wheat, corn, soya, peanuts and eggs. There are a number of ways to find out whether a child may have a sensitivity/intolerance to certain foods. One way is to follow an elimination diet where suspect foods are not eaten for a couple of weeks, and if this does not appear to make a difference then they can be re-introduced. By writing a food and mood diary, behaviour and relation to foods eaten can be monitored. It can take months for the foods to completely clear from a child’s system however if a child has an intolerance to a certain food then differences will be noticeable in a couple of weeks.

Another option is to visit a nutritionist, who can test for allergies/intolerances to certain foods. One of the ways they may do this is by practising Kinesiology, which uses muscle testing. Possible allergens are placed on a person’s body and in the case of an allergy the subject will not have the strength to resist even a gentle pressure on their limbs. For information on how to locate a nutritionist in your area see more information at the end of the article.

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There has been lots of research supporting the link between hyperactivity and food; however there is not enough official information out there. Sally Bunday, founder of the Hyperactive Children’s Support group, says many doctors aren’t aware or just don’t accept the link between diet and behaviour and mood, and wonders how much more research needs to be done before it is accepted. Even though a link is often not acknowledged by the medical community, while researching for this article I found many case studies where parents have noticed a remarkable change in their children’s behaviour after addressing their diets. Looking at your child’s diet, eating less fat, sugar, and processed foods, and ensuring a balanced nutritious diet can do a lot to help hyperactivity, and surely it should be the first thing to try before reaching for the Ritalin.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

For more information:

Books:
They are what you feed them, How food affects your child’s behaviour mood and learning by Dr Alex Richardson.

Websites:
Food for the brain Food for the Brain - ADHD/hyperactivity

Food and behaviour research Food and Behaviour Research: Home

The food doctor Hyperactivity advice, health advice, The Food Doctor, The UK's leading nutrition clinic

Hyperactive Children’s Support group HOME (www.hcsg.org.uk)

For a nutritionist in your area:
Institute of Optimum Nutrition Nutrition Courses, Nutritional Therapy Education Advice Information, ION Institute for Optimum Nutrition

Association of Systematic-Kinesiology Association of Systematic Kinesiology

Please note: This article is not intended as advice, I am not medically qualified, however I have been interested in nutrition and alternative remedies for around 20 years, and I have done a lot of research into this area of interest.