ADHD and Memory: Based on "This is Your Brain on Food"
ADHD:
When you have ADHD, the connections between different brain regions are disrupted, specifically between the prefrontal cortex, the “thinking” brain, and the striatum, the part of the brain that deals with reward behaviors. Additionally, your brain chemistry is affected, particularly your levels of dopamine, the brain’s “reward” chemical, and noradrenaline, a fight-or-flight hormone. Larger molecules such as dopamine and noradrenaline cannot cross the blood-brain barrier, which means that they are confined solely to your brain. But they are made of precursor molecules—building blocks—that can. And where are these precursor molecules made? You guessed it: the gut. There is also a well-established link between ADHD and gluten intolerance or celiac disease. It’s true that sugar can have an effect on ADHD through several pathways. For instance, because it can increase adrenaline, a hormone that increases heartbeat and blood sugar levels, sugar may cause more hyperactivity. And because it reduces dopamine sensitivity in the brain, sugar can amplify impulsive reward-seeking behavior that is common in ADHD. Before diving into specific nutrients, it’s worth noting that research has shown that overall diet intervention has been effective at staving off ADHD—in other words, it’s important to eat healthily over a broad spectrum of food. Breakfast is an important meal for everyone, you want to make sure you are adequately fueled to jump-start your brain (and body) every morning. But for ADHD patients, stimulants can take a toll on appetite, so being hungry in the morning may not be a given. It is often found that creating a routine around breakfast can be helpful. Presumably, the caffeine in tea increases people’s motivation, alertness, vigilance, efficiency, concentration, and cognitive performance. On the other hand, caffeine may cause overexcitability too, so it’s important not to overdo it. One crucial type of antioxidant is polyphenols. Polyphenols are chemical weight lifters for the body’s immune response. They act as low-dose toxins that train the body to mount an immune response in a process called hormesis. Polyphenols can also exert other biological effects that are helpful to the brain; for example, they influence the survival and regeneration of neurons. The richest sources of polyphenols are berries, cherries, eggplant, onions, kale, coffee, and green tea.
ADHD CHEAT SHEET As with depression, the Mediterranean eating pattern is a great overall diet to follow for improving ADHD symptoms. Foods to Embrace: Breakfast: It’s important for ADHD sufferers to get the day started right, so try starting with a smoothie. Caffeine: While caffeine can be beneficial to ADHD, keep consumption under 400 mg/day. Polyphenols: Berries, cherries, eggplant, onions, kale, coffee, and green tea. Vitamins C and B1. Minerals: Zinc, iron, potassium, and magnesium. Foods to Avoid: Gluten: If you have celiac disease or non celiac gluten sensitivity, avoid all wheat products, such as bread, pizza, pasta, and many alcoholic drinks. Dairy, specifically A1 milk caseins: Drink and cook with products made from A2 milk, nut milk, or goat’s or sheep’s milk. Sugar: While sugar is unfairly vilified as a cause of ADHD, it’s still best to limit intake; avoid baked goods, candy, soda, or anything sweetened with sugar or high-fructose corn syrup. Food colorings and additives: Colorings and additives can be eliminated by following diets such as the Feingold diet or the few foods diet if ADHD symptoms don’t respond to less radical diet changes.
Memory:
Given that your gut “remembers,” it should come as no surprise that it works hand in hand with your brain’s memory systems. The key to that connection lies in the chemicals that make your brain and body function, many of which are regulated by your gut. For example, the stress hormone cortisol can disrupt your ability to recall long-term memories, and as we’ve covered before, your gut bacteria affect blood cortisol levels by regulating the hypothalamic-pituitary-adrenal axis. That means that the wrong balance of gut bacteria can lead to a spike in cortisol, which in turn can put a damper on your ability to recall memories. High-fat and high-glycemic-index (high-GI) foods can alter brain pathways necessary for learning and memory, with neurons in the hippocampus and prefrontal cortex especially affected. In addition to these direct effects on the brain, the Western diet compromises the blood-brain barrier, which is tasked with keeping toxic substances out of the brain. Dietary components such as saturated fat may also exacerbate inflammation in the brain, which has been linked to cognitive decline in aging and risk of developing Alzheimer’s disease. Inflammation disrupts many of the chemical pathways instrumental in memory formation, such as those that rely on dopamine and glutamate. The nerves themselves become sluggish and information travels far more slowly. Several types of dementia are associated with celiac disease and non-celiac gluten sensitivity. Many animal and laboratory studies have found that extra-virgin olive oil (EVOO) protects cognition. Olive oil is a source of at least thirty phenolic compounds, such as oleuropein, oleocanthal, hydroxytyrosol, and tyrosol, all of which act as strong antioxidants and brain protectors. Turmeric: Once again, turmeric and its active ingredient, curcumin, are front and center. Curcumin has antioxidant, anti-inflammatory, and neurotrophic activities. Black pepper and cinnamon: When winter arrives and you have to be outside in the cold for a long time, studies show that low temperatures can impair your cognition. But black pepper and cinnamon are two spices that can reverse this decline in thinking ability. Besides suppressing inflammatory pathways, these spices may act as antioxidants; increase the availability of acetylcholine, which improves memory; and help clear amyloid deposits, which as we’ve seen is an important factor in Alzheimer’s disease. Saffron. Rosemary: One study indicated that the aroma of rosemary changes brain waves so that people become less anxious, more alert, and better able to compute math problems. While we need more studies to have full confirmation, at this point you can assume that rosemary will help boost memory, attention, and well-being. Ginger: Ginger has also been shown to enhance working memory in middle-aged healthy women. Sage: Due to its rich array of pharmacological constituents, sage can influence cognition. Sage decreases inflammation in the brain, reduces amyloid deposits, decreases oxidative cell damage, increases acetylcholine, and helps neuronal growth. Studies have demonstrated that sage can enhance memory, attention, word recall, and speed of memory in healthy adults. Sage can also make people feel more alert, content, and calm and can improve cognition. The MIND diet (MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay) has been shown to be effective at reversing and protecting against cognitive decline and Alzheimer’s disease.
MIND Diet “Good” Foods and Their Optimal MIND Score Serving Sizes: Green leafy vegetables (kale, collards, greens, spinach, lettuce/tossed salad): 6 or more servings per week, Other vegetables (green/red peppers, squash, carrots, broccoli, celery, potatoes, peas or lima beans, tomatoes, tomato sauce, string beans, beets, corn, zucchini/summer squash/eggplant): 1 or more servings per day, Berries (strawberries, blueberries, raspberries, blackberries): 2 or more servings per week, Nuts: 5 or more servings per week, Olive oil: Use olive oil as your primary oil, Whole grains: 3 or more servings per day, Fish (not fried, particularly high-omega-3 fish such as salmon): 1 or more meals per week, Beans (beans, lentils, soybeans): More than 3 meals per week, Poultry (chicken or turkey): 2 or more meals per week, Wine: 1 glass per day (it’s important to note that 1 glass of wine per day resulted in a higher MIND score than any more or less).
MEMORY CHEAT SHEET The MIND diet is the most comprehensive eating plan for ensuring a healthy memory. Eat green leafy vegetables, colorful vegetables, berries, nuts, olive oil, whole grains, fish, beans, poultry; drink red wine. Foods and Strategies to Embrace: Calorie restriction: Work with your doctor to make a plan to reduce your total calorie intake by about 25 percent. Alcohol: Don’t abstain totally. Coffee: Coffee is beneficial, but keep total caffeine consumption under 400 mg/ day. Olive oil: Olive oil is protective, especially when used in a sofrito preparation. Herbs and spices: Turmeric, black pepper, cinnamon, saffron, rosemary, ginger, sage. For brain fog: Luteolin-rich foods (juniper berries, fresh peppermint, sage, thyme, hot and sweet peppers, radicchio, celery seeds, parsley, artichokes, and dried Mexican oregano); phosphatidylserine (PS)-containing foods (white beans, eggs, and dairy); citicoline-rich foods (beef liver, egg yolks). Foods to Avoid: The components of the Western diet: Foods high in bad fats (red meat, fried foods) and high-GI carbs (white bread, white rice, potatoes, pasta, and anything else made from refined flour). Gluten: If you have celiac disease or non-celiac gluten sensitivity, avoid all wheat products, such as bread, pizza, pasta, and many alcoholic drinks.
Next week we dive into OCD, Insomnia, and Fatigue.
