Mediterranean Diet helps ADHD Kids – Studies Reveal All



ADHD is thought to be affecting 1 in 20 children now in United States and 3.4% of children worldwide which has interested researchers in developing studies to examine whether dietary issues might have answers for children with ADHD symptoms and they have had encouraging results, in particular with a micronutrient rich Mediterranean diet.

Parents, families, caregivers and teachers know all the ADHD symptoms in kids that are displayed such as difficulty concentrating, hyperactivity and impulsiveness.

It is a complex disorder but diet seems to be a large cause component according to their studies.

 A study looking at the potential benefits of the Mediterranean diet on ADHD wrote,” Our data support the notion that not only specific nutrients but the whole diet should be considered in ADHD.”

“Another research team – who investigated the relationship between vitamins and ADHD in young adults – found that lower concentrations of Vitamins B2, B6 and B9 were associated with ADHD and B2 and B6 were linked to the severity of the symptoms.”

Sourced from Could micronutrient supplements combat ADHD?

Could a Nutrient rich Diet for ADHD kids be the answer?

A diet rich in vegetables  and fruit has been shown to be full of micronutrients and to be a healthy option for us all but it seems as though it is particularly important for some children (and indeed some adults) who have signs of ADHD.

We all really need to be eating a Mediterranean type of diet that is rich in the right sort of fats that are essential for good health such as oily fish (like sardines, herrings, mackerel and wild salmon) nuts and seeds plus using cold pressed oils such as virgin coconut, flaxseed and olive oils.

Can a Mediterranean diet help ADHD kids?

A study from Universidad de Barcelona found that children and adolescents eating a healthy diet such as the Mediterranean diet may find that the ADHD symptoms are improved or even reversed.

“Dietary patterns of the Mediterranean diet can be related to a lower diagnose of the attention-deficit/hyperactivity disorder (ADHD), according to a study.”

Sourced from Mediterranean diet linked to a lower risk of attention-deficit/hyperactivity disorder

They also felt that kids with ADHD, because of the disorder, would tend to want to eat the foods containing unhealthy fats and sugar because they make them temporarily feel better, but which was causing a vicious circle.

They are not getting the vital micronutrients  such as magnesium, zinc, omega 3 fatty acids, and vitamins that are so much needed because they are filling up with “rubbish” food, which makes symptoms worsen.

The study found that the Mediterranean diet supplies most of the micronutrients needed and I thoroughly endorse that.

I live in the South of France and feel very healthy and fit eating a Mediterranean diet!  I am what is popularly termed now a “pescatarian” as I do not eat meat but do eat fish!

Keeping a food and mood journal can be a very useful tool if food is thought to  be a trigger for symptoms.

Nutrient rich diet

Children and adolescents especially need a nutrient rich diet because they are growing and may in some instances need dietary supplements.This is because modern farming methods do not return to the soil the micronutrients that have been taken out by the crops, so the soil will have become trace mineral and vitamin deficient as will the crops that are grown in that soil.

The ideal thing to do is to grow one’s own vegetables and fruit then you can feed your produce naturally with organic fertilisers and be eating highly micronutrient rich food. It is not possible for everyone to do this, of course, due to lack of space, time and energy!

Even if you are lacking space it is surprising what can be grown in pots in a courtyard garden, balcony or on a windowsill.

Routine Lab testing for kids with ADHD?

I feel it is important to get lab testing done for children with ADHD symptoms to check for deficiencies that they may have in micronutrients, minerals and vitamins so that appropriate treatment can be given which may eliminate or reduce the need for medication.

ADHD Medication for kids or not?

I am not advocating cutting out medication without discussion with your health practitioner but this has certainly worked for the family in this video. I take my hat off to her for her  pluckiness! It is generally advisable to reduce ADHD type medications with a practitioner’s advice as it needs to be done gradually to avoid unpleasant side-effects.

It is so important to find the reason/cause for the symptoms rather than to opt immediately for ADHD medication for kids which may cause their own problems. More and more parents are searching for a natural therapy for their children and that is to be applauded.

Fitness before Conception

We also need parents to think before having a baby about their own health. At least one year preferably 2 years before conception, if possible, it is essential to do everything possible to get as fit as possible –

  1. Diet-wise, to eat plenty of organic vegetables and fruit as well as quality proteins and fats. Cut out the fast food.
  2. Drink good filtered water and cut out soda drinks.
  3. Detox to get rid of toxins that have been hiding in the body especially in the fatty tissues (which also frighteningly means the brain as it consists of a high degree of fatty acids).
  4. Exercise to get fit generally and have plenty of oxygen circulating in the body.
  5. Restricting alcohol to give the body every chance to be at its optimum level of health.
  6. Do everything possible to promote the health of parents to the optimum level so that “baby” has all the best chances possible when he or she arrives.

It is too late, or at least very difficult, to change things that have happened to “baby” when developing in the womb afterwards!!

The Importance of a Good Diet

It’s amazing how much depends on our diet and it is becoming more and more clear that finding a good healthy diet that suits you or your child, as a unique person, may be the most important thing you ever do because we need food to keep us alive and eat several times a day. If what we are ingesting is not nutrient-rich and if it also contains toxins into the bargain (for example the omni-present glyphosate) we may be poisoning and nutrient-starving ourselves slowly into ill-health and an early death!

It is especially important for children with ADHD and ADD symptoms to eat a really healthy diet, but certainly not exclusively as it affects us all..

We all need our good health and a Mediterranean diet may be a good place to start.

3 Ways to Stay Calm during the Corona Panic

Taking Care of Yourselves

Staying Calm And Centred In Times Of Corona Panic:

Amazing at Home Activities:

Get Started Today As COVID-19 slowly makes its way into major cities and small suburbs across the nation, it's becoming increasingly more difficult to remain calm and not panic. We have been told by authorities to stay in our homes in order to prevent spread, but that does not mean that we should go crazy inside and solely focus our attention on what is happening with world outside.

Try to limit how much news you watch, especially some of the over-hyped reporting that only propagates fear and anxiety. First and foremost, get updates and facts from reliable sources, and then focus your attention elsewhere.

You can avoid contact with other people and wash your hands more carefully, but your ability to remain calm comes from within. That means you'll have to take the necessary steps in reducing your stress and anxiety and promoting calmness while the virus runs its course.

We're going to go over three of the best ways that you can stay calm and centred in times of COVID-19 panic! 

1. Meditation & Mindfulness

So, you're anxious and stressed as a result of the rapid spread of Corona virus!

If you've never attempted meditation or any mindfulness techniques in the past, this is the perfect time to try them out and get some practice under your belt.

According to the Mayo Clinic, meditation can play a huge role in helping you to maintain your mental and emotional health, even benefiting aspects of your physical health.

Here's what meditation can do for you.

  • A greater positive outlook on life
  • Increased feelings of calmness
  • Greater self-awareness
  • Reduced levels of anxiety and stress.
  • Improved focus

The best part is: There are plenty of different types of meditation.

If you're able to focus for long periods of time, you might want to try out guided meditations or visualisation techniques. When you're looking to stay more active while you're self-isolated, you can give Yoga or Pilates a go!

Find out about EFT (Emotional Freedom Technique). It is a very useful tool and there are lots of videos about it on Youtube.

2. Finding a Creative Outlet and keeping busy

You might be stuck in the house for the next few weeks, but that doesn't mean you have to end up going crazy. In fact, that would probably only serve to increase the feelings of panic of those around you during such trying times! 

This is a great time to try out some new (or old) creative hobbies. When you're focused on building or creating something new, you're reducing the amount of focus on the negativity surrounding you.

That means creativity is a solid way of helping you to relax. A creative outlet can be almost anything.

Here are a few things you might want to try out (if you have the supplies at hand) or the abilities.

  • Painting, colouring, or drawing. There are lots of videos to give you ideas on Youtube
  • Singing and/or playing musical instruments
  • Taking photos or videos of things you enjoy
  • Building something with things lying around the house
  • Writing Puzzles
  • Sorting out your family photos and printing out a selection to put in an album
  • Get the children dressing up in old clothes of yours

Basically, the goal here is to find an activity or task that requires an intense amount of focus and makes you happy. You won't even notice that you spent the last hour drawing your favourite cartoon character if it's enjoyable! 

3. Giving Back & Helping Others

It's completely natural to be fearful of the unknown but giving back to others can help you to tackle this fear once and for all. When you're giving back to the community or helping those in need, you'll be working to spread compassion and happiness rather than fear and anxiety.

With so many people sick or self-isolated, so many people aren't allowed or able to leave home. However, these individuals do still have needs that they now can't meet on their own.

As long as you're keeping your distance and not exposing anyone to the virus, you can deliver food and groceries. It'll make you feel good about yourself while also helping those who need it!

So, call your neighbours, post something on your Facebook to let those in need know that you are available and how to get in contact.

Red or green card system

Think of suggesting to vulnerable people that you know to post either a green card in their window if they are OK and are not needing help or a red one if they do need assistance. This helps to set our minds at ease that all is well or alerts us to being needed.

Final Thoughts

You can't do much yourself when it comes to curing or stopping the spread of COVID-19, but there are things you can do that can reduce your panic and invoke an overwhelming sense of calmness.

By taking advantage of mindfulness, looking for a creative outlet, and even giving back to those who need it, you'll be able to stay calm and centred, even now!

Take care and count your blessings!

Copyright: Anne Murray, True Wellness4U 2020

Strategies for Embracing the Stresses of Covid-19

and the more Normal Lifetime Stresses

4 Strategies for Embracing Stresses

If you’re facing some life challenges during this difficult, and for everyone, unique period with Covid-19, it can be hard to remember that it’s normal to have obstacles crop up from time to time.


Yes, I know this is not a normal obstacle!


But just about everyone is having setbacks, disappointments and tough times just now. But going through this rough patch doesn’t have to spoil your life. The key to thriving in the face of adversity is how you respond to the obstacles in your path.

Here are four strategies to help you ride through and come out on top.

  1. Decide to embrace the obstacle

If you’re having a tough time, it can be easy to feel helpless and even that you’re a victim. But it’s up to you to rise to the challenge and decide that you won’t be overwhelmed. Choosing to take control and embrace your challenge is the first step in overcoming it. Look your obstacle square in the face and resolve to meet it.

  1. Be okay with discomfort

The proof that you’re embracing your obstacle is acknowledging that it doesn’t feel good. It can feel uncomfortable, heavy, even painful. There are lots of life experiences that hurt at the time but end up being for your best and highest good. From the normal lifetime difficulties like marathon training, going to the dentist, public speaking to facing life with Covid-19, (including possibly facing debtors) you feel, or will feel, so much better once you’ve faced the worst.

Remember it won’t last forever. Don’t shrink from the bad feelings. You can ride them out!

  1. Make sure you have a support team

You don’t have to face your obstacles alone. It can make all the difference to have people around you who are supportive, who’ll stick by you and cheer you on when you want to give up.

If you have a cheer squad, you’ll find that extra level of energy to help get you through. And you’ll be there for your friends and colleagues when they’re facing their challenges. Once you’re part of a team that has each other’s backs, none of you will have to face life’s ups and downs alone.

You’ll fight together and celebrate success together!

  1. Be grateful for your obstacles

Feeling gratitude for the challenges in life might sound counter-intuitive. But think about it. Accepting the challenge, resolving to meet it head-on, and overcoming it makes you a better, stronger person.

Think of how good it feels to deal with a problem and solve it. To face fear and overcome it.

It sounds strange but there are invariably benefits that come from adverse events. “As one door closes, another door opens”, as that well-known motto goes.

Without obstacles in your life, you would not grow and learn to become a better person. Obstacles are a natural, normal part of living an authentic life.

Life will return to normal, (whatever your normal is).

If you need help to cope with the stresses or other issues contact Anne for a FREE discovery session prior to a consultation.

Special Covid-19 Offer till 30th June 2020 - Half price Initial 90 minutes Consultation

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