Feed Your Brain

As more and more research is confirming, the ADDer has unique dietary needs that, if ignored, magnify our ADD demons. But properly feeding our unique brain goes beyond food to include the right amounts of exercise and rest.

Four cardinal rules for the ADDer diet are 1) Sugar is bad, 2) Carbs Kill, 3) Protein is Power, and 4) Omegas are Mega. They’re pretty self-explanatory, but brief details on each to follow. Meantime, cut out the sugar, reduce simple carbs, up the protein intake and get some Krill Oil supplements (Omega-3s)!

Sugar is bad because it jacks up your blood glucose briefly, giving you a spurt of mental energy, but then dissipates just as fast, leaving your brain in the gutter and jonesing for more sugar like a two-bit junkie. Twinkies no more. You CAN’T have your cake and eat it, too. And watch out for hidden sugars – in cereals, “healthy” juices, etc.

Carbs Kill because they TURN INTO sugar, and we already know how much Sugar is bad. Now, not all carbs are created equal: complex carbs are safe – whole grain breads/cereal, brown rice, yams, veggies, seeds and nuts. But steer clear of simple carbs -- WHITE foods, which are often processed and useless to the ADDer brain.

Protein is Power because it actually triggers alertness-inducing neurotransmitters that help us focus. Get quality proteins from fish, lean meat, beans, eggs, dairy and protein drinks or powders. And if you use protein drinks/powders, make sure they’re not loaded with sugar, cuz, right -- Sugar is bad!

Omegas are Mega! Essential fatty acids like omega-3s and -6s found in cold-water fish can improve brain function/memory. So get more of these with fish or krill oil supplements pronto. To get both omegas AND protein, put walnuts, pistachios, pine nuts and sardines on your grocery list. Do it now!

Harvard doc John Ratey says, “Exercise stimulates a brain chemical that acts like Miracle-Grow for the brain.” Yep. When blood is pumpin’ and sweat is drippin’ your brain’s crankin’ out ADD-crushin’ chemicals. Any exercise is great, but you only benefit from VIGOROUS exercise: e.g., at least 20 minutes of cardio. Now get out and walk/run/cycle!

ADDers have the unique ability to get all wired up at night – no matter how tired -- and all wound down in the day when we should be alert. Gotta strike a healthy relationship with sleep, the third key brain feeder, cuz the less sleep we get, the weaker our brain and the more our ADD demons run the show.

Sleep tips - *No sugar/caffeine after 5pm *No media less than an hour b4 bed (TV, checking emails are like CAFFEINE when done near bedtime. It’s not relaxing, IT GEARS YOU UP) *Protein snack – e.g. cottage cheese – a couple hours before bed *Consistent pre-bedtime ritual – whether bath, book or meditating, it signals to your body/mind, it’s time…to wind…down.

tbc