3 Key 'Thinker Helpers' for Your Child with ADHD

Updated: Oct 14

A distracted boy with ADHD balancing his pencil on his nose

Did you know that Attention Deficit Hyperactivity Disorder (ADHD) is being diagnosed in our kids at epidemic levels?

Parenting a child who has ADHD can be really hard! It means facing unique struggles that other parents might not understand. Things like focusing, following instructions, or managing emotions can be extra difficult for our kids who learn differently, and it can be a lot to navigate for our families.

Fortunately, there are some strategies, or what I like to call ‘thinker helpers,’ that can really make a difference in how kids with ADHD learn and behave. These strategies aren't just about dealing with problems; they're about creating a supportive environment to help kids with ADHD thrive despite the obstacles they face.

Here are 3 often overlooked and underdiscussed key 'thinker helpers' to best support your child with ADHD:

#1 A Healthy Diet for Your Child with ADHD

It's not surprising that kids with ADHD who have problems self-regulating their energy levels are often picky eaters. Picky eating is extremely common for kids with ADHD.

These are the kids who tend to gravitate toward less healthy food choices, including foods that are both high in sugar and low in nutrients. Unfortunately, these foods don’t provide the brain with what it needs to help us focus and function most optimally.

Nutrition plays a big role in mental health and cognitive function. What we eat impacts our brain chemicals (neurotransmitters) known as dopamine and serotonin. When our bodies don’t get the necessary nutrients, we can develop cravings for foods, including unhealthy carbohydrates. These 'feel good' foods don't keep us feeling full, and they don't give us the brain power we need to pay good attention.

The good news is that eating healthy foods that are high in protein can regulate blood sugar and brain chemicals to improve our motivation and focus. Eating fruits and vegetables, complex carbohydrates and lean protein supports our overall health and wellness, including our ability to pay attention. Striving for a combination of protein, high fiber, and healthy fats can go a long way to support healthy attention levels for our kids.

It’s really important to try to minimize or eliminate artificial colors and flavors, preservatives, and overly processed and sugary foods that can contribute to hyperactivity and concentration problems for kids. Read more about the link between food dyes and behavior in our post here.

Working to build a better eater can be challenging, but it's absolutely worth it in the long run to support good health, learning and behavior for our kids.

Two boys dipping celery and carrot sticks into ranch dressing

#2 Dietary Supplementation for Your Child with ADHD

The best way to get our nutrients is ultimately from food. However, in many cases, and often in the case of ADHD, kids aren’t eating the proper diet to get the nutrients they need. A lot of kids with ADHD also have sensory issues that impact their food choices and magnify picky eating behavior. Learn more about that here.

Because our body can’t produce some of its essential nutrients, taking additional supplements can be an important part of a treatment plan for ADHD.

Research shows that fish oils, or omega-3 fatty acids, can help to significantly reduce the symptoms of ADHD. Additionally, kids with ADHD often have low levels of zinc, magnesium, and vitamin C, which are key nutrients in the role of attention.

Every child is different and these are just some of the nutrients that are considered with ADHD. Be sure to talk with your qualified health care provider who has experience working with kids with ADHD. They can help determine what nutrients may be appropriate for your child.

#3 Daily Exercise for Your Child with ADHD

Kids with ADHD are generally fidgety and restless. It’s super important to provide a healthy outlet for them to work off their energy. Regular exercise is like medicine for the brain. Physical activity helps release pent-up energy, improves mood, and enhances concentration. Exercise increases blood flow to the brain, which improves thinking, and regulates emotions and behavior for our kids.

Whether it's playing sports, dancing, or simply going for a walk, finding ways to stay active can be incredibly beneficial.

Research shows that getting the right amount of exercise improves focus, reduces impulsivity, and even helps to improve social skills.

Just like stimulant medications work by increasing dopamine, exercise also positively affects dopamine levels, playing an important role in attention. In fact, studies show that with or without stimulant medications, children who exercised regularly performed better on tests that measured attention.

Four kids running outside and kicking a ball

Food Intolerance as a Possible Contributor to Your Child's ADHD Symptoms

Sometimes kids with ADHD have unidentified food allergies or intolerances that impact their learning and behavior. It's important to identify any potential food allergies or intolerances and to eliminate problem foods and other environmental triggers for your child. If you suspect there may be an allergy or intolerance, talk with your child's doctor. Working to identify and address the contributing factors to your child’s ADHD is an important part of improving their symptoms and overall progress.

Other Lifestyle Habits to Help Your Child with ADHD

Along with a healthy diet, supplements, and exercise (and ruling out potential food and environmental allergens), here are some practical and helpful habits that can play a crucial role in managing your child's ADHD symptoms:

Establish a Routine: Kids with ADHD thrive on routine. Having consistent schedules for meals, bedtime, and activities provides a sense of stability and predictability, which can help reduce stress and improve focus.
Ensure Adequate Sleep: Good sleep is essential for everyone, but it's especially important for those with ADHD. Establishing a calming bedtime routine and creating a sleep-friendly environment can help improve sleep quality and regulate mood and behavior.
Teach Mindfulness and Relaxation Techniques: Learning to manage stress and regulate emotions is a valuable skill for kids with ADHD. Techniques like deep breathing, meditation, and yoga can help promote relaxation and improve self-control.
Provide Structure and Clear Expectations: Clear rules and expectations help children with ADHD understand what's expected of them and what behaviors are appropriate. Visual schedules, checklists, and positive reinforcement can all contribute to a structured and supportive environment.
Encourage Breaks and Time for Movement: It's important to recognize when your child needs a break and to encourage activities that allow for movement and sensory input. Short breaks during tasks and opportunities for physical activity can help maintain focus and prevent overwhelm.

By weaving these lifestyle habits into your everyday life, you can significantly contribute to nurturing your child with ADHD and fostering their growth and happiness. Furthermore, these habits contribute to creating a happy and supportive atmosphere that benefits the whole family!