As little ones grow up and learn to navigate the world around them, it’s natural for them to have a hard time paying attention, listening and following directions, sitting still or waiting for their turn. But for kiddos with attention deficit hyperactivity disorder (ADHD), these struggles feel heavier and tend to happen more often.
Let’s dive into what ADHD is, its link to cognitive health, and how you can support your little one.
What is ADHD?
ADHD is one of the most common conditions found in children. It’s characterized by differences in brain development and brain activity that go on to affect things like attention, the ability to sit still, self-control and more. This can not only impact performance at school but also other areas such as at home or within friendships.
Kids with ADHD can show signs in different ways such as:
Inattentive
Kids with ADHD usually have trouble focusing their attention, concentrating and sticking to a task. They may not listen well to directions, miss important details, and may not be able to finish what they start. You may notice that they seem forgetful and lose track of their belongings.
Hyperactive
Kiddos who have ADHD are usually fidgety, restless, and easily bored. They may have a hard time sitting still or staying quiet, rush through things and make unintended mistakes. You might notice that they climb, jump, or roughhouse when they shouldn’t and may act in ways that disrupt others, even though they don’t mean to.
Impulsive
ADHD in kids can manifest as acting quickly before thinking things through. They may often interrupt, push or grab, and find it difficult to wait. They may do things without asking for permission or take things that aren’t theirs. You might notice they tend to have emotional reactions that seem too intense for the situation.
If you notice these signs in your little one, be sure to bring them up on your next visit to your healthcare practitioner.
The link between ADHD and cognitive health
Researchers have noticed that there are differences in brain development, structure and function when comparing the brain of someone with ADHD to someone without.
Let’s take a look at a part of the brain called the prefrontal cortex. This region is responsible for regulating skills like time management, organization, problem-solving and emotional control, and it has been shown to be smaller in children with ADHD. Other parts of the brain that regulate memory, emotion and behaviour have also been shown to be smaller in kids with ADHD.
On top of that, scientists have noticed differences in the way the brain functions in kids with ADHD. Within our brains, there’s a network of structures called the default mode network (DMN). While it’s usually less active when a child does a task that requires paying attention, it’s been shown to be more active than usual in kids with ADHD. This means that it can be very difficult to stay focused during a task that demands attention, like doing homework or multistep tasks.
Additionally, kids with ADHD may have imbalances in neurotransmitters, which are chemicals that pass messages between nerve cells in the brain. Dopamine is an essential neurotransmitter that helps with decision-making and motivation. In children with ADHD, some dopamine pathways are thought to be disrupted, leading to lower levels of the neurotransmitter.
How can omega-3 fatty acids help?
Some studies suggest that omega-3 supplementation may help decrease ADHD symptoms in children. This review found that omega-3 fatty acids improved memory, attention, learning, impulsivity, and hyperactivity. What’s more, a large review of 52 studies concluded that modifications to diet and taking fish oil supplements were two of the most promising techniques to reduce ADHD symptoms in children.
This may be because our brains process and use omega-3s in the hippocampus, which is the memory center of the brain. They’re also known to help neurotransmitters do their job and fight inflammation, all of which may help support brain health and manage symptoms of ADHD.
Incorporating
omega-3 to your child’s routine
While dietary sources like salmon, mackerel, and tuna are potent sources of omega-3, let’s be real – kids may not always be a fan of eating fish!
Orange Naturals’ Kids Omega-Squeeze is a tasty, creamy, and squeezable formula that contains 500mg of omega-3 fatty acids with every teaspoon, and added 400IU of vitamin D for supporting bones and teeth. It comes in a delicious tangerine flavour that your little ones will adore! The best part is that it can be enjoyed in so many ways like smoothies, as a dessert topping, or just right off the spoon.
Nourishing the ADHD brain in other ways
Although nutrition plays a significant role in your kiddo’s brain health and overall development, lifestyle factors like getting enough sleep and spending time outdoors can also help manage ADHD symptoms.
Getting good quality sleep
We’ve all heard that sleep is one of the most important parts of the day to feel refreshed and rejuvenated the next morning. Adequate sleep is that much more crucial for kids with ADHD, who are already at risk for having a harder time falling asleep. Here are a few tips to help your little one get the rest they need:
- Limit screen time before bed – a good rule of thumb is at least 45 minutes before sleep time.
- Get into a habit of following a bedtime routine or ritual. This can help prompt their body to follow the steps and recognize that it’s time for bed.
- Avoid vigorous exercise or play time right before bed. Instead opt for calming activities like reading, or playing white noise or a guided audio meditation to help the body wind down naturally.
Spending time outdoors
Spending time outside when the weather allows can go a long way in supporting your little one with ADHD. There is strong evidence that shows spending even 20 minutes outside can improve concentration. This may be because green spaces and natural environments tend to have a safe and soothing effect on the mind.
Navigating an ADHD diagnosis in your kids can feel like a big task. But incorporating nutrition tools like omega-3s, prioritizing sleep and engaging in outdoor activities can help manage symptoms. Don’t forget to encourage your kiddos to communicate their thoughts and feelings and remind them that you’re there every step of the way!
Sources:
ADHD In Kids
What is ADHD?
Attention-Deficit/Hyperactivity Disorder
Should Kids Take Omega-3 Supplements?
Diet in the treatment of ADHD in children – a systematic review of the literature
Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People with ADHD?
Can Fish Oil Help Childhood ADHD?
How Is the ADHD Brain Different?
What are the differences between an ADHD brain and a neurotypical brain
6 Natural Remedies for ADHD
5 Foundational Habits That Benefit ADHD Brains
