What does focus, memory, and fatigue have to do with food? Alot.
Todays topic is about ADHD & iron.
In my clinic I’m seeing more and more children and adults who are either waiting or diagnosed with ADHD. For a disorder that affects people in a variety of ways, and with no known cause - It always surprises me that we are not talking more about the role diet plays in brain health, mood and mental health.
For example, we know that iron deficiency plays a role in ADHD - as iron is used by the brain for important processes involving dopamine. If the diet is deficient in iron, then neurotransmitter levels become imbalanced and the person experiences symptoms such as inability to focus, mood swings, hyperactivity, poor recall, and an overactive sympathetic (fight or flight) nervous system. Iron is the oxygen transport vehicle in the blood. Low iron stores mean that less oxygen reaches the muscles and tissues, and this can lead to fatigue, irritability, inability to focus and restless legs (this list is not exhaustive)
Vitamin C helps the absorption of iron, so plenty of fresh vegetables are a great way to support iron absorption - especially if you are anemic or have heavy menstruation.
Antacids/ PPIs affect the absorption of iron, so this is something to consider if you are experiencing fatigue AND taking PPIs.
Iron deficiency anemia is also common with chronic inflammation. If you are experiencing persistent anemia despite dietary changes and supplementation, it would be worth investigating further to see if inflammation is driving the deficiency. Speak to your doctor, or a nutritional therapist about further testing. PCOS, acne, endometriosis, depression, Crohns and Colitis - these are just a few presentations that have inflammation at the root. Your nutritionist will be able to support you to find the diet that works for you to reduce the inflammation and build up your iron stores, if you are chronically anemic.
How to increase your iron absorption:
As you’ll know if you have been struggling with anemia - iron deficiency isn't just about diet or supplementation. It's mostly an absorption issue..
It’s harder to absorb and utilise non haem iron as opposed to haem iron (plant sources Vs meat sources) - so if you are vegetarian it is important to supplement.
Tips to improve iron status:
● Eat plenty of leafy greens (at least a portion per day)
● offal meat (think liver & kidneys like our grandparents used to make - perhaps the fact that they ate offal so much was part of the reason why ADHD was so rare in our grandparents' generation? Food for thought!)
● Eat fresh vegetables as these are rich in Vitamin C.
● If you boil the veg, use the water for soups as Vitamin C is water soluble, Vitamin C will get lost from the veg to the water. Using the water will ensure you dont lose valuable nutrients.
● Make sure you are getting lots of iron rich foods , or cook in a cast iron pan as the iron leaches into the food and increases the iron content in the food!
Email ella@fullspectrumhealthwithella.com or book a session today to discuss your health!
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