Nutrition is often an overlooked area in supporting the neurodivergent mind. However, there is growing research which shows that making mindful food choices can positively support and nourish the brain. Studies have shown those with autism and ADHD tends to have lower levels of essential fats, and therefore could benefit from increased omega 3 intake. Nutritionist James Pugh explores these and other key nutrients which nourish the brain, and also those which can help manage sleep, stress, mood and focus
What is Neurodivergence?
All our brains are wired differently, making us unique and individual. This is a concept which is known as neurodiversity, of which there is growing research on this topic. Neurodivergence is an umbrella term, thought to affect 1 in 7 people in the UK, which encompasses a variety of conditions including autism spectrum disorder (ASD), attention-deficit hyperactivity disorder (ADHD), Dyslexia, Dyspraxia and many more.
Often these ‘labels’ have negative connotations due to a lack of awareness and understanding. However, we should celebrate these differences and understand that neurodivergence has many strengths and talents. There is limited research to understand why our brains develop differently. However, the current understanding is that genetics, epigenetics and environmental factors which can cause genes to express affect our brain development. What we do know, is that we can support our brains through healthy nutrition.
Nourishing the Brain
The human brain is an extremely complex organ, which is at the centre of our nervous system. By the age of 2 the brain is around 80% adult size, reaching a developed and fully hardwired size by the age of 25 or 26. Its plasticity, which is the ability to change and adapt continues throughout adulthood.
We can nourish our brains through healthy nutrition. This can begin through consuming wholefoods which provide macronutrients but also essential micronutrients like vitamins, minerals and essential omega fats. Omega 3 fats, in particular eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential for brain development and function. This is also the case for the omega 6 arachidonic acid (AA).
Mind Support Nutrients
• Omega fats also play a role in supporting mood, behaviour and cognition. Studies have shown that autistic people and those with ADHD have lower levels of essential fats and tend to have a higher omega 6: omega 3 ratio, which is linked with decreased brain function or worsening symptoms. It is important to aim a ratio of at least 3:1 of omega 3 to omega 6. Omega 3 and 6 fatty acids can be consumed through supplementation, but omega 3 can be found in oily fish such as trout, sardines, mackerel and salmon.
There are many other key nutrients which neurodiverse people can benefit from in their diet, as studies suggest that many micronutrients are lower in neurodiverse populations.
• Choline, which is commonly grouped with B vitamins is a water-soluble compound shown to be beneficial for brain health.
• Vitamin D is also needed for brain development, especially in children. It is produced by on the skin following exposure to sunlight, meaning that in the UK many of us can be deficient due to a lack of sunlight hours. Studies have shown that both vitamin D and choline intake can improve cognitive function and attention in those with ADHD.
• Magnesium is an essential mineral, commonly known as the spark of life. It is needed for neurotransmitter production, including serotonin, dopamine and GABA. A deficiency or low levels of magnesium has been associated with increased stress and anxiety.
• Iron is also necessary for producing neurotransmitters and protecting nerve cells. Some studies suggests that there are links between low iron levels and ADHD traits, particularly in toddlers where deficiency is associated with worsened social and emotional development.
The link between gut health and our cognitive network
There is a clear link between gut health and brain function. This is known as the gut-brain axis. Looking after our gut health is essential for mood and cognitive function. The modern Western diet tends to be high in ultra-processed foods, which can cause nutrient deficiencies and excessive intake of sugar, fat and alcohol. This can alter the state of our gut microbiome, affecting our immune system, inflammation and cognitive function.
We can help the gut thrive by eating more fibre, which feeds the microbiome encouraging more beneficial bacteria and supports healthy digestion. The balance of bacteria in the gut can look different in autistic people and those with ADHD. This can affect neurotransmitters and inflammation in the brain and ultimately mood and cognitive function. We can get more fibre through dietary sources like beans, lentils, vegetables, fruit, brown rice and wholemeal pasta.
Taking probiotics can also be beneficial for our gut microbiome. Probiotics can be easily mixed in with yoghurt or smoothies, look for a product which contains live trains of bacteria like Lactobacillus and Bifidobacterium.
Supporting Sleep, Stress and Mood
Encouraging healthy sleep is crucial for brain health, however ‘switching off’ can be difficult particularly for autistic people and those with ADHD. Nutrition and lifestyle choices have a huge influence on not only the amount of sleep that we get but also the quality of sleep. Here are some nutrients to consider.
• L-tryptophan: We can support sleep by consuming foods which are rich in the amino acid L-tryptophan. This supplies the substrate for melatonin production, the sleep hormone known to reduce insomnia and improve relaxation. Tryptophan can be found in food such as poultry, eggs, spinach, fish, and seaweed. Morello cherries are also a rich source of melatonin.
• Magnesium: is essential for GABA production in the brain, which can reduce anxiety and insomnia. Paired with the amino acid glycine, magnesium has been shown to reduce the time it takes to get to sleep but also improves sleep quality.
• L-theanine is another amino acid, that naturally occurs in green tea, which has also been shown to improve sleep quality and cognitive function in children with ADHD. This can be paired with lemon balm which is used for its calming effects and enhancing the neurotransmitter GABA.
• Creating a pro-sleep environment: A good night sleep can be encouraged by avoiding stimulants like caffeine, nicotine and alcohol at least 6-8 hours before bed. Making sure the bedroom is dark and at a comfortable temperature can help us to naturally fall asleep. This is because light-emitting devices can also impact the healthy production of melatonin.
Managing stress
Managing stress, anxiety and mood can all play a role in encouraging sleep and general wellbeing. Anxiety and stress are more common in neurodivergent populations. Exercise and calming techniques like meditation, yoga and reading are all well-known for reducing anxiety and stress.
But we can also help the body respond to stress with helpful herbs like adaptogens. Examples of these include ashwagandha, known for its calming properties and rhodiola which helps to alleviate mental fatigue and reduces stress hormone levels.
Support for Depression and Low Mood
Depression is known to be more common in autistic people and those with ADHD. Depression can cause low mood, increased anger and difficulty sleeping. ADHD and autistic children often suffer with low self-esteem, and this type of depression can lead to insomnia or becoming restless. Research has shown that omega 3 EPA is not only beneficial for brain development but also depression. Saffron has also been shown to have beneficial effects on mild to moderate depression and the amino acids tryptophan and 5-HTP are known to provide the building blocks for serotonin, the ‘feel-good’ hormone.
Nutrition to support focus and attention
Focus and attention can also be a struggle for those with ADHD. Concentration can be optimised through a balanced diet which avoids sugary foods and drinks to manage blood sugar levels. Brahmi, also known as Bacopa Monnieri, has shown beneficial effects for cognitive function and concentration in children with ADHD. Lemon Balm also exerts positive effects for those with ADHD and has been shown to improve cognitive function, memory and brain fog. This can be paired with L-Theanine or sage for additional cognitive benefits.
Conclusion
The good news is these supportive ingredients can be consumed as food supplements. When looking at supplements, choose ones that are free from artificial additives and fillers and contain active ingredients. For more information about diet, supplements and lifestyle advice, visit your Local Independent Health Food Store. To find your nearest one, visit www.findahealthstore.com.
Author: James Pugh, BSc, is a Nutrition Advisor at Viridian Nutrition. He holds a BSc honours degree in Sport & Exercise Nutrition.
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