Can diet and nutrition really help adult ADHD?

Can diet and nutrition really help adult ADHD?

  • Can diet and nutrition really help adult ADHD?

    I am frequently asked this so I hope this answers a few questions for you.

    I know first-hand how chaotic things can get when you’ve got ADHD (hello, 20 tabs open and forgetting why I walked into a room).  But here’s some great news: What we eat can actually help our ADHD brains function better! 🎉

    If you’ve ever wondered why some days you feel more “on it” and other days you’re just spinning in circles, it might not be just the coffee kicking in (or wearing off).  It’s about feeding your brain what it needs to thrive. Let’s dive into some simple diet tips to help you stay a little more focused, organized and chill.

    Protein = Brain Power 💪

    Starting your day with enough protein is like giving your brain a hug.  Foods like eggs, yoghurt, nuts, chicken, or plant-based options help boost dopamine and norepinephrine – two neurotransmitters that support focus and attention.

    Ever tried a high-carb breakfast (hello, sugary cereal) and crashed by 11 a.m.?   That’s because carbs alone can spike and drop your blood sugar, leaving your brain foggy.  A combo of protein + healthy fats + carbs keeps things steady.

    Quick Tip: Breakfast idea – scrambled eggs with avocado on sourdough toast with a sprinkle of sunflower seeds.

    Balance Your Blood Sugar – Avoid the Crashes 🚀💥

    When your blood sugar goes on a roller coaster ride, so do your emotions and attention span. Keeping it balanced can help avoid the dreaded “hangry brain.”
    This means:

    • Skip refined sugars when you can (think: sweets (candy/lollies), white bread, sugary drinks).
    • Go for complex carbs like oats, sweet potatoes, quinoa, or whole grains. They release energy slowly and keep your brain fuelled longer.

    Snack Ideas: Hummus with carrots, apple slices with good quality peanut butter or a handful of almonds are great blood-sugar-friendly snacks.

    If you’re struggling with finding healthy snacks to eat that don’t take ages to prepare, download my free ‘Boost Your Focus – 5 Power Snacks for ADHD Adults.

    Keep an eye out for our monthly lunch time webinars: ‘Kick Sugar – Conquering Sugar Cravings with Adult ADHD’.  If you’re on our newsletter list, you will automatically receive updates.  Otherwise, head on over to the Events tab in the website.

    Feed Your Gut, Calm Your Brain 🧠💚

    Your gut and brain are constantly chatting with each other through a “superhighway” called the vagus nerve.  In fact, 90% of the serotonin (the feel-good hormone) in your body is made in your gut!

    Your gut is home to trillions of tiny bacteria and these little guys can actually influence your mood, focus and even your ADHD symptoms.  So, how do we keep our gut bacteria happy?  Eat lots of fibre-rich foods like fruits, veggies and whole grains.  Fermented foods like yogurt, kefir and kimchi are also gut-friendly superstars.  It’s like throwing a party for your gut bacteria – and trust me, when they’re happy, your anxiety, mood and focus improves.

    Give your vagus nerve a boost with chanting, singing, humming and/or dipping your head in cold water.

    Omega-3s Are Your Brain’s Best Friend 🐟

    Omega-3 fatty acids, found in foods like salmon, chia seed and walnuts, play a huge role in brain health. Studies show they can help improve attention and reduce hyperactivity.  If fish isn’t your thing, you could consider a high-quality fish oil or algae-based supplement.

    Magnesium = Relaxation in a Mineral 🧘‍♀️

    If ADHD makes it hard for you to unwind (raise your hand if you’ve ever scrolled through your phone for hours instead of going to sleep 🙋‍♀️), magnesium might help.  It’s known as the “relaxation mineral” and supports healthy sleep, reduces anxiety and keeps your nervous system happy.

    You can find it in leafy greens, nuts, seeds and even dark chocolate.  Yes, you read that right – chocolate for calm!  But only 2 squares please!

    Iron and Zinc for Focus 🔍

    Iron and zinc are like secret weapons for attention.  Low levels of these minerals have been linked to ADHD symptoms. You’ll find iron in things like spinach, red meat and lentils, while zinc is in pumpkin seeds, chickpeas and oysters.

    Tip: Vitamin C helps your body absorb iron better – so throw some citrus on that spinach salad!

    Stay Hydrated – Seriously! 💧

    Water may seem boring but it’s essential for focus.  Even mild dehydration can mess with your attention and memory.  If you’re not a fan of plain water, try herbal teas, infused water (think lemon or cucumber) or coconut water.

    Limit the Junk – But Be Kind to Yourself 🍕

    I’m not here to tell you to cut out every pizza slice or doughnut (because let’s be real – life happens).  But being mindful of what you eat most of the time can make a noticeable difference.  Processed foods, artificial additives and food dyes have been linked to worsened ADHD symptoms.  So, listen to your body and see what works for you.

    Mineral Imbalances: Small Shifts, Big Impact 🧂⚖️

    Did you know that even slight imbalances in minerals can throw ADHD brains off course?  Minerals like magnesium, zinc, iron and copper play key roles in neurotransmitter production and brain function.  When these get out of whack, it can make focus, mood regulation and impulse control even harder.  For example, low zinc can reduce dopamine activity (the brain chemical that helps with motivation), while too much copper may amp up hyperactivity and anxiety.  Regular blood work and Hair Tissue Mineral Analysis (HTMA) can help you spot any deficiencies or imbalances.  Ask Sal about the HTMA and/or the ADHD Focus & Thrive Method here.  This will book you into a free 20 min Zoom or phone call with Sal.

    Progress, Not Perfection 💙

    Managing ADHD through diet isn’t about being perfect.  Some days, we crush it with smoothies and salmon and other days, we survive on coffee and cereal.  That’s OK!  What matters is that we try to fuel our brains with foods that support us, not sabotage us.  Small changes can lead to big results over time.

    So, next time you’re feeling overwhelmed or scatterbrained, check in with yourself: Did you eat enough protein today? Are you hydrated? Maybe a handful of walnuts and a walk will do more for your brain than another scroll through Instagram. 😉

    Remember, everyone’s different, and what works for one person might not work for another.  It’s all about experimenting and finding what helps you feel your best.

    If all this sounds too overwhelming, the ADHD Focus & Thrive Method covers all this.  Small changes to your diet with foods only recommended for you, nutritional supplementation for those mineral imbalances, regular check ins for accountability and much more. 

    Click here to book a free 20 min Zoom or phone call to find out more.

    P.S. If you found this helpful, feel free to share it with your fellow ADHDers or anyone who could use some brain-boosting tips! 🌱✨

     

 

 

 

 

 

 

 

 

 

 

 

 

The Gut-Hormone Connection in Women

The Gut-Hormone Connection in Women

Statistics show that approximately 80% of women suffer from hormonal imbalances but the gut-hormone connection is little known.

The human body is a complex and interconnected system, where different organs and functions influence each other in ways we are only beginning to understand.  One fascinating area of study is the relationship between women’s hormones and the gut.  Research has shown that the health of the gut can have a significant impact on hormone levels and vice versa.

The Gut Microbiome and hormone balance

The gut microbiome, which consists of trillions of microorganisms living in the digestive tract, plays a crucial role in maintaining overall health.  These microorganisms help with digestion, nutrient absorption and immune function.  But their influence extends beyond the digestive system.

Recent studies have shown that the gut microbiome can also impact hormone levels, particularly estrogen and progesterone.  For example, certain bacteria in the gut can metabolize oestrogen, affecting its levels in the body.  Disruptions in the gut microbiome, such as those caused by antibiotics, poor diet, or stress, can lead to imbalances in hormone levels.

Some of the signs of hormone imbalance

  • Mood swings
  • Fatigue
  • Insomnia and poor quality sleep
  • Heavy and painful periods
  • Unexplained weight gain
  • Skin problems
  • Headaches

Dysbiosis and the gut-hormone connection

There are many factors that can cause an imbalance in gut bacteria, ranging from environmental toxins to stress and medication intake (antibiotics for example).  These can irritate the lining of the gut, causing inflammation, nutrient deficiencies and a range of health problems, including hormone imbalances.

One of the hormones that is particularly affected by gut health is oestrogen.  Oestrogen in the body is processed by a collection of bacteria in the gut, which is called ‘estrobolome’.  Estrobolome includes the enzymes which are responsible for breaking down hormones and healthy bacteria in the gut which go on to feed the rest of our body.  Estrobolome also controls how your body breaks down and eliminates excess oestrogen once its function is over.  This process is commonly referred to as the ‘oestrogen metabolism’.  As a result, an imbalance in healthy gut bacteria can contribute to a deficiency or excess of oestrogen, which can lead to imbalances in other hormones.

Leaky Gut and the gut-hormone connection

Another way the gut can impact hormone balance is through a condition known as leaky gut syndrome or intestinal permeability.  In this condition, the lining of the intestines becomes more permeable, allowing harmful substances like bacteria, toxins and undigested food particles to leak into the bloodstream.  This can trigger an immune response and inflammation, which can disrupt hormone production and balance.

Leaky gut syndrome has been linked to conditions such as polycystic ovary syndrome (PCOS), endometriosis and autoimmune thyroid disorders, all of which involve hormonal imbalances.  By addressing gut health and reducing intestinal permeability, it may be possible to improve hormone balance and alleviate symptoms of these conditions.

Stress, cortisol and the gut-hormone connection

Stress is another factor that can influence both hormone levels and gut health.  When we are stressed, the body releases cortisol, a hormone that can affect digestion and the gut microbiome.  Chronic stress can lead to imbalances in cortisol levels, which in turn can impact the gut, leading to issues like inflammation and altered gut motility.

In addition, cortisol can also affect the balance of other hormones, such as oestrogen and progesterone, further complicating the relationship between stress, gut health and hormone balance.  Managing stress supports both gut health and hormone balance in women.

Supporting Gut Health for Hormone Balance

Maintaining a healthy gut is essential for supporting hormone balance in women.  What can you do to improve the health of your gut?  You can start by removing the following:

  • Common reactive foods – usually dairy, eggs, gluten. If you’re unsure which foods/drinks you’re reacting to, do the Biocompatability Food Test.
  • Refined carbohydrates and sugar.
  • Artificial sweeteners.
  • Unhealthy fats.
  • Additives and preservatives.
  • Environmental toxins.
  • Excess caffeine/alcohol.
  • Unnecessary medications.

In conclusion, the gut plays a crucial role in maintaining hormone balance in women.  By supporting gut health through diet, stress management and other lifestyle changes, women can help promote overall hormonal balance and improve their health and well-being.

If you need help with your hormones and  improving the health of your gut, book a FREE health assessment Zoom call here.

If you’d like to find out more about the Biocompatability Food test and the GI Map stool test which are included in the Mind Your Gut Program, we can discuss these in the health assessment call.  

 

 

 

 

 

 

The Incredible Gut-Brain Connection

The Incredible Gut-Brain Connection

The gut-brain connection and mental health such as low mood, ADHD, anxiety and other neurological and psychiatric disorders are closely related.

Even autism spectrum disorders (ASD), Parkinson’s disease, multiple sclerosis and chronic pain are also closely related.

Your gut is your second brain via the gut-brain axis.  It is a bidirectional link between the central nervous system (CNS) and the enteric nervous system (ENS) of the body. This occurs primarily through neuroimmune and neuroendocrine mechanisms, often involving the vagus nerve.  This communication is dictated by what’s going on in your gut.  For example, short-chain fatty acids (SCFA’s) are part of this communication process and they are the main source of energy for the cells lining your colon.  You can find SCFA’s in fibre rich foods such as fruit, vegetables and legumes and in foods containing resistant starch such as cooked potatoes and rice.

The Gut-Brain Axis: Two-way Communication

Don’t forget that the gut-brain axis is a two-way communication highway.  If you have anxiety and/depression or chronic stress, this is going to have an impact on your gut (signals from your brain to your gut) and the health of your gut is going to have an impact on your brain (signals from your gut to your brain).  So how do you know if you have an imbalanced gut microbiome and poor gut health?

  • Feeling irritable and moody.
  • Interrupted sleep.
  • Allergies, intolerances and/or food sensitivities.
  • Difficulty in losing weight.
  • Depression and/or anxiety.
  • Behavioural issues.
  • Low energy and fatigued.
  • A ‘foggy’ brain.
  • Hormones out of whack.
  • Constipation, acid reflux, diarrhoea, bloating.
  • Skin conditions.

The Gut-Brain Connection and Stress

Given how closely the gut-brain interact, it becomes easier to understand why you might feel nauseated before giving a presentation or feel intestinal pain during times of stress.  Chronic stress can affect movement and contractions of the gut, making inflammation worse, or perhaps make you more susceptible to infection.

Stress downregulates your stomach acid and enzyme production making it harder to break down and digest your food.  This leaves you susceptible to bacterial overgrowths in the gut, resulting in imbalances in neurotransmitter production.  This means low mood, hyperactivity and various psychological disorders.

To reduce stress, treat yourself and have a massage.  If this isn’t your thing, go for a walk, try a yoga class, chat with a friend.  It doesn’t have to be complicated.  Do anything that you enjoy and it’s away from work and home.  

Improving the Gut-Brain Connection: First Steps

These are the two tests I use in clinic first and foremost.  They give us the information we need to make a good start towards improving gut issues and mental health issues such as low mood, ADHD and anxiety. 

GI Map Testing – Your gut is your second brain so we need to see exactly what’s going on in there!  We need to see what kind of bacterial overgrowth is there, if there are any parasites or worms, any fungi or yeasts.  We also need to see how your gut is functioning.  If it’s under-functioning and there’s bacterial overgrowth (most people experience this), your gut will be struggling to produce those neurotransmitters you need for good mental health.  You also won’t be able to absorb the nutrients you need from your food.

Food sensitivities – the culprits are usually dairy, eggs, gluten and corn.  If you’re not sure and don’t want to follow an Elimination Diet, click here for more information about the Food Biocompatability Test which tests for foods, personal care and household products that you are sensitive to.  When you continue to eat, drink and be exposed to certain household and personal care products, you’re creating more inflammation, an important factor in mental health.

If you need help with improving the health of your gut-brain axis, book a free 20 min Zoom health assessment call here.

In this call, you tell me what your main health issues are and I tell you how I address these issues.  If we’re not a right fit, that’s fine.  Every natural health practitioner has different ways of working and the way I treat people may or may not suit each person.

Deflate the Bloat – Uncover the Secrets to a Flatter Stomach

Deflate the Bloat – Uncover the Secrets to a Flatter Stomach

In our hectic lives, the discomfort of bloating can feel like an unwelcome visitor.  That annoying feeling of tightness, gas, and general discomfort not only affects our physical well-being but can also dampen our spirits.  At some stage, my bloating was so bad that I looked pregnant and I had to wear stretchy leggings.  I was so self conscious that it stopped me from going out.  But here’s the good news – it doesn’t last forever, you can do something about it.  

Why do we bloat?

Bloating is like that friend who shows up unannounced and overstays their welcome.  Common causes of bloating are:

  • Constipation
  • Food intolerances
  • Gut bacteria imbalance
  • Lack of digestive enzymes/Hcl
  • Stress
  • Eating too quickly
  • Drinking too quickly with your meal
  • Fermentable carbohydrates (foods high in starch or sugar)

The Power of Diet

One of the most potent tools in your arsenal against bloating is your diet.  Yes, you read that right; the foods you choose to put on your plate play a pivotal role in preventing and managing bloating.  Let’s dive into the benefits:

  1. Taming the Culprits: Some foods are notorious for causing bloating. Think carbonated drinks, artificial sweeteners and ‘FODMAP’ fruits and vegetables such as apples, cherries, brussels sprouts, garlic, leeks, mushrooms and onions.  By identifying and reducing your intake of these culprits, you can significantly cut down on bloating episodes.
  2. Fibre: The Digestive Hero: A diet rich in fibre, especially soluble fibre found in oats and legumes, can work wonders for your digestive system. Fiber keeps things moving smoothly, preventing constipation and the resulting bloating.
  3. Anti-Inflammatory Foods: Foods such as ginger and turmeric can help soothe an irritated digestive tract. Including them in your diet may reduce the frequency and severity of bloating.
  4. The Magic of Probiotics: Probiotics are your gut’s best friends. Incorporating yogurt (with the good bacteria), kefir, sauerkraut and other probiotic-rich foods into your diet can promote a healthier gut microbiome, potentially reducing bloating.
  5. Add either ½ a lemon or a tablespoon of apple cider vinegar in warm filtered water and drink 15 mins before eating.

Meal Planning for Bloating Relief

Now that we’ve uncovered the benefits of diet and nutrition, here are a few meal suggestions to help with the bloat.

Breakfast: Kickstart your day with a bowl of rolled oats topped with blueberries and a sprinkle of chia seeds. Oats are a fantastic source of soluble fibre, while blueberries offer a dose of antioxidants.  I soak my oats and seeds the night before so that they’re more digestible the next day.

Lunch: Opt for a vibrant salad with leafy greens, cucumbers and a drizzle of extra virgin olive oil.  Leafy greens are gentle on the stomach and olive oil’s anti-inflammatory properties can be soothing.

Dinner: Enjoy a portion of grilled or baked salmon with steamed asparagus and quinoa.  Salmon is rich in omega-3 fatty acids, known for their anti-inflammatory effects.

Testing

If you’ve tried the above and you’re bloating is not improving, it’s time to test (if you haven’t already).  These days, I don’t guess, I test.  The MetaXplore GI stool test gives a comprehensive report as to the ‘why’s of your gut issues, including bloating.  You could have bacterial pathogens, you could have parasites, you could have pancreatic insufficiency (low enzymes), you could be sensitive to gluten and much more.

The Bio-Compatability Food test tells you which foods you’re sensitive to.  I have found this to be very successful for various challenging gut issues.

Both these tests can be found in the ‘Healthy Gut Healthy You’ program.  Click here for more information or

Book a free 20 min health assessment Zoom call and we can have a chat about your health issues.

Best of luck with deflating the bloat!

Exposing Heavy Metal Toxicity and Its Impact on the Body and Mind

Exposing Heavy Metal Toxicity and Its Impact on the Body and Mind

Heavy metal toxicity – it’s hardly spoken about but it’s one of the most important areas to focus on when improving our health.  In our modern world, we encounter heavy metals more frequently than we might realize and their accumulation in the body can wreak havoc on our physical and mental health.

Heavy metals, such as lead, mercury, arsenic, cadmium, and aluminium, are naturally occurring elements present in the environment.  While some levels of these metals are found naturally in soil, water and even our bodies, human activities have significantly increased exposure levels – industrial processes, pollution, contaminated water sources and even certain consumer products contribute to the accumulation of heavy metals in our system.

Exposure risks

  • In pregnancy
  • Pharmaceutical toxins
  • Processed foods
  • Fortified foods
  • Foods such as large fish, rice, dark chocolate (some brands)
  • Pesticides, herbicides in food
  • Occupational, eg mining, paper manufacturing
  • Homes – cleaning agents, furnishings, clothing etc
  • Copper pipes
  • Air pollution and many more

Physical Effects of Heavy Metal Toxicity

Heavy metal toxicity is like a silent invader that slowly infiltrates our bodies, leading to a range of physical health issues.  Let’s explore some of the most common effects:

Organ Damage: Heavy metals tend to accumulate in vital organs like the liver, kidneys and brain, causing oxidative stress and disrupting their proper functioning. This can lead to various diseases, including liver and kidney damage.

Nervous System Disorders: Heavy metals, particularly lead and mercury, have a profound impact on the nervous system.  They can disrupt neuronal communication, leading to symptoms like memory loss, cognitive impairment, nerve damage, hyperactivity and even neurological disorders like Parkinson’s and Alzheimer’s diseases. 

Immune System Dysfunction: Heavy metals can impair the immune system’s ability to defend the body against pathogens, making individuals more susceptible to infections, allergies, and autoimmune disorders.

Cardiovascular Complications: The accumulation of heavy metals in the cardiovascular system can interfere with blood vessel function, increase the risk of hypertension, and contribute to heart diseases.

Respiratory Issues: Inhalation of heavy metals, like lead and cadmium, can cause lung damage and respiratory problems, such as chronic bronchitis and asthma.

Impact of Heavy Metal Toxicity on the Brain

Just as heavy metals silently sabotage our physical health, their effects on our mental well-being are equally dangerous.  Here are some ways heavy metal toxicity can influence our brain and cognition:

Cognitive Decline: Heavy metals can impair cognitive function, including memory, attention, and information processing.  Prolonged exposure may contribute to the development of conditions like dementia and cognitive decline.

Emotional Disturbances: Heavy metals can disrupt the delicate balance of neurotransmitters in the brain, leading to mood swings, depression, anxiety, and even personality changes.

Developmental Issues: Children and unborn babies are particularly vulnerable to heavy metal toxicity.  Exposure during critical developmental stages can lead to learning disabilities, developmental delays, and behavioural problems.

Disrupted Sleep Patterns: Heavy metals can interfere with the production of sleep-regulating hormones like melatonin, resulting in sleep disturbances and insomnia.

Prevention and Detoxification

Although heavy metal toxicity might sound daunting, there are steps we can take to protect ourselves and minimize its impact:

Awareness and Avoidance: Stay informed about potential sources of heavy metal exposure, such as contaminated water, certain foods (e.g., fish with high mercury content) and occupational hazards. Take necessary precautions to minimize exposure.

Healthy Lifestyle: Maintain a well-balanced diet rich in nutrients, antioxidants and fibre. Regular exercise, stress management and adequate sleep help support the body’s natural detoxification processes.

Detoxification Support: Consult a healthcare professional for guidance on safe and effective methods of heavy metal detoxification.  Chelation therapy, dietary changes and supplementation with specific nutrients like zinc, selenium and vitamin C can aid in the removal of heavy metals from the body.

Do you have heavy metals lurking in your body?  Find out with the Hair Tissue Mineral Analysis (HTMA).  Ask me how.  You can either email me at sal@salthenutritionist.com.au or book a free 20 min health assessment call here or to find out more about the HTMA test, click here