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Attention deficit hyperactivity disorder can affect a child not only in school, but at home and in friendships as well. Typically, children with ADHD tend to have difficulty paying attention, sitting still, and controlling impulses. However, numerous steps that can be taken and strategies can be implemented to help your child manage their ADHD symptoms.
While it is important to be aware of what helps your child, it is also just as important to understand what can worsen ADHD symptoms. This article will explore the things your child should avoid, how sleep and screen time can impact ADHD, as well as some helpful strategies for managing symptoms.
What Can Worsen ADHD Symptoms?
As a parent, it is important to keep in mind how certain environmental factors can impact your child's adhd symptoms. Not every child will be affected the same way, however, the following factors have been researched as major triggers for ADHD symptoms and should be limited or not be done in your ADHD child's life.
Stress
Chronic stress will negatively impact anyone, regardless if they have ADHD or not. When you add ADHD into the mix, stress can exacerbate symptoms of adhd and even trigger them.
Research suggests that stress tends to affect the same part of the brain that is affected by ADHD, which is known as the prefrontal cortex. The prefrontal cortex is the "head office" of the brain, and it serves its function in judgment, making decisions, and planning.
Therefore, more stress = an impairment in the prefrontal cortex's ability to do its job.
Children with adhd can have difficulty with focusing and filtering out excess stimuli. This can lead to an increase in stress levels. When stress is not managed properly or effectively, it can intensify ADHD symptoms. When these symptoms aren't under control, it can also create more stress for everyone involved.
Poor sleep habits
Sleep deprivation will not only result in mental sluggishness, but it can also negatively impact one's physical and mental health.
As many as 50% of individuals with ADHD also experience sleep issues. In children with ADHD, poor sleep will often make ADHD symptoms worse. These symptoms include inattentiveness, forgetfulness, impulse control, and hyperactivity. In children with or without ADHD, lack of sleep is seen to impair working memory, focus, and overall cognitive functioning abilities, which are important for success in the classroom.
Therefore, practicing adequate sleep hygiene is important for overall functioning. Experts recommend that school-age children (6-13 years old) should get anywhere between 9 and 12 hours of sleep each night.
According to author of "Why We Sleep," Matthew Walker, MD, "we will come to learn that sleep is the universal health care provider: whatever the physical or mental ailment, sleep has a prescription it can dispense."
Click here to learn more about how to naturally help your ADHD kid sleep better.
Too much screen time
Although this topic is still much of a debate, reducing screen time may have an effect on the reduction of adhd symptoms, especially before bed.
Research has indicated that technology and screen time, in excess, can worsen symptoms of adhd and affect the body's circadian rhythm, or the cycle our body follows over a 24 hour period. When utilizing technology before bed, the blue light that is emitted from screens has been linked to sleep deprivation and an increase in difficulty with falling asleep.
The American Academy of Child & Adolescent Psychiatry recommend the following guidelines with screen time:
- Children ages 0 to 18 months should not have any screen time, unless video chatting with loved ones under supervision.
- Children ages 18 months to 2 years old should be limited in screen time to only watching educational programs with a caregiver.
- Children between the ages of 2 and 5 should be limited to 1 hour per weekday and up to 3 hours on weekend days.
- Children ages 6 and above should still be limited in their screen time, in favor of other activities.
Certain foods
There is a continuous debate about whether certain food additives can cause hyperactivity and other symptoms of ADHD. While this is still unclear, experts do agree on some foods being recognized as worsening ADHD symptoms.
- Candy. Candy is full of sugar and food coloring, which can become a bad combination for children with ADHD and is shown to promote symptoms of hyperactivity.
- Soda, Caffeine, and High-Fructose Corn Syrup. These ingredients are known to make the symptoms of adhd worse in children, especially hyperactivity and distractibility.
- Too much junk food. Nixing junk food, such as cookies, chips, white bread, and cake/frostings is a step in the right direction for managing symptoms of ADHD.
- Food Sensitivities. Consuming foods that your child is sensitive too can be linked to an increase in their adhd symptoms. Therefore, trying an elimination diet can help determine which foods your child is sensitive to and know what to avoid.
While it is not always clear which foods trigger your child's ADHD symptoms, keeping a food diary and tracking symptoms can help parents identify ingredients that can make children's symptoms worse.
Overstimulation
Overstimulation of your child's senses can create a lot of stress and an exacerbation of ADHD symptoms. When one or more senses become overloaded, it can become difficult for one's brain to process what is going on. This can include bouts of sensory overload through sight, smell, sound, taste, and touch.
If you are aware that your child becomes overly stimulated in environments such as a busy grocery store or a crowded mall, try to avoid bringing your child into these situations. When avoidance isn't possible, having a plan in place for how you are going to best support your child in these types of environments can help.
Lack of physical activity
Research has indicated that children with ADHD are at risk of developing diseases, especially individuals who engage in sitting for long periods of time. Living a lifestyle that is mostly sedentary can also make symptoms of ADHD worse.
Not only is exercise wonderful for your physical and mental health, but it can also have an impact on your ability to pay attention and consolidate memories effectively.
How to Manage ADHD Symptoms
While there is no sole treatment for ADHD, there are certainly lifestyle changes and strategies that could be implemented to help manage symptoms. Establishing a routine, engaging in physical activity, eating balanced meals, and practicing proper sleep hygiene have all been proven effective for reducing the prevalence of symptoms of ADHD.
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Routines
Routines are an important aspect for managing symptoms of ADHD, not only in children but adults as well. Research has indicated that children can regulate emotions and behaviors more effectively when families follow a schedule and routine.
Routines are known to build quality habits, reduce conflict within the home, and foster success in all aspects of the child's life.
Exercise
It is important to consider the impact of fun and exercise on your child! For instance, children with ADHD who engage in exercise regularly have shown a reduction in symptoms, such as impulsivity and an improvement in focus. In addition, exercise has been linked to an improvement in cognitive performance. This can include improvements in motor functioning, behavior, math, and reading skills.
Even if it is not a primary treatment for ADHD, exercise has been proven to promote better cardiovascular health, improve sleep, manage stress, and lead to a longer lifespan. So, put those tennis shoes on!
Eat Balanced Meals
According to the 2015-2020 Dietary Guidelines for Americans, a healthy and balanced diet includes incorporating the following:
- a variety of fruits and vegetables
- whole grains
- fortified soy products or fat free or low fat dairy
- oils containing healthy fats, like olive oil
- a variety of different proteins
These important foods are known to nourish the body and brain, as well as reduce symptoms of ADHD.
Practice Good Sleep Hygiene
We know that sleep is important for all aspects of our health. But what makes for adequate sleep hygiene?
To start, it is absolutely essential to limit screen time before bed. As mentioned previously, blue light that emits from devices can negatively impact the body's circadian rhythm and also reduce the amount of melatonin our bodies are naturally producing.
Making sure your child's environment is set up for a good night's sleep is essential for the quality of sleep your child will be getting. For instance, creating a dark environment and reducing noises is important for helping your child fall and stay asleep.
Sticking to a consistent bedtime routine is recommended for helping your child have a good night's sleep. For instance, helping your child engage in tasks such as brushing their teeth, bathing, and reading a book at the same time every night allows your child's brain to begin connecting these activities with rest and signal to the body that it is time for sleep.
Talk to a medical provider
If you begin to worry about your child's ADHD symptoms or they begin to worsen and become more severe, consulting with a medical provider or mental health professional could be helpful in knowing what options are available for your child. A medical provider might suggest stimulant medications, supplements, or other treatments that are available.
Make sure to discuss with your child's pediatrician other psychiatric disorders or mental health conditions that you believe your child has, as these can have an impact on how ADHD will present as well as the best plan for treatment. For instance, co-morbid disorders that can commonly occur with ADHD can include anxiety, learning disabilities, oppositional defiant disorder, and depression.
Most importantly, be sure to have a conversation with your child's medical provider before making any medication adjustments or significant dietary changes in your child's routine.
Takeaway
Being aware and avoiding the things that can worsen your child's ADHD symptoms will help your child be more successful in school, at home, and socially. While certain foods, chronic stress, poor sleep, and overstimulation should be avoided, strategies such as following a routine, engaging in exercise, and practicing good sleep hygiene, are all effective in helping your child better manage symptoms of adhd.
About
Dr. Carrie Jackson, PhD
