- READ MORE: What Joe Wicks Really Thinks About ADHD and Inadequate Nutrition
Joe Wicks sparked controversy last year after claiming ultraprocessed food could trigger ADHD, and that his childhood hyperactivity was triggered by 'Wagon Wheels and jam sandwiches'.
When he made those remarks, they were heavily criticized by prominent figures. ADHD Experts and charities as 'deceptive,' 'incorrect,' and even 'harmful.'
But last month, Wicks, 39, who rose to prominence with his 'PE With Joe' workout videos during Covid lockdowns, clarified his position, arguing he was simply pointing out that specific foods and unhealthy eating habits can influence children's behavior.
In an individual Instagram video posted earlier this year, he stated: "I am convinced that food significantly influences things, regardless of whether someone has ADHD or not. It truly affects our mood and our capacity to remain calm and concentrate, as well as our energy levels and mental wellbeing."
Experts assert that there is no proof suggesting any specific diet leads to the development of ADHD symptoms.
Others, nonetheless, propose that there might be a connection between the diet we follow and increased hyperactivity.
What is the real story then? As per Dr. Emma Derbyshire, a public health nutritionist and the author of 'Nutrition for ADHD and Dyslexia,' certain unexpected food items can actually influence behavior.
Here, she tells MailOnline of the diet tweaks she recommends to boost feelings of calm in hyperactive children.
Learn to love lentils
Dr. Derbyshire stated, "While nutrition neither causes nor cures ADHD, it plays a crucial role when combined with educational and medical treatments."
There are methods through which diet can assist in stabilizing blood glucose levels. It is believed that minimizing these fluctuations might aid in preventing hyperactivity.
Foods with higher sugar content are thought to lead to faster increases in blood glucose levels. Studies have extensively connected these levels to fluctuations in energy.
One method to help avoid fluctuations is by making sure meals include a primary source of protein, she mentioned.
This could include adding Add slices of boiled eggs to a lunchbox, grilled fish to salads, or place them atop crackers, and mix green lentils into a sauce.
'Lowness in sugar beans atop a baked potato, or thin cuts of lean meats and poultry paired with lunch or dinner can aid in boosting satiety and stabilizing blood glucose levels.'
The NHS points out that certain studies indicate consuming oily fish like mackerel, salmon, and sardines—which are rich in omega-3 fatty acids—may aid in decreasing behavioral issues and enhancing cognitive functions.
Dr Derbyshire added: ' We understand that omega-3 fatty acids may be beneficial for individuals with hyperactivity.
It has been discovered that children and teenagers with ADHD often exhibit reduced blood levels of docosahexaenoic acid, and restoring balance to these levels might aid in improving their focus.
Switch to wholegrain
'Dr. Derbyshire mentioned that complex carbohydrates, which usually have higher fiber content, can assist in stabilizing blood glucose levels.'
'This can also keep you feeling full for extended periods, aiding in avoiding snacks with high sugar content.'
This occurs due to the fact that intricate carbohydrates decompose gradually within children's digestive systems, thus releasing energy at a slow pace.
Fruits and vegetables—whenever possible, keep the skin on—and baked potatoes, along with whole grain bread, pasta, and rice, serve as excellent sources of complex carbohydrates, she noted.
In contrast, simple carbohydrates like white bread and pasta are metabolized much faster, potentially impacting focus and behavior.
"For kids showing signs of hyperactivity, it can be helpful to track their daily food intake in a journal or an app on a smartphone for several days," she suggested.
How many snacks are they consuming? Are these refined or highly processed? How many soft drinks are they having? It would be best to limit the quantity of sugary snacks and sugar-sweetened beverages.
Ditch the energy drinks
At prices as low as 25 pence per can, numerous energy-boosting beverages can cost less than bottled water and have become a favored choice for an energizing lift amongst younger individuals.
In the UK, there are currently no legal limitations prohibiting the sale of energy drinks to those under 16 years old. Nonetheless, numerous sellers have chosen to refrain from selling these beverages to minors voluntarily.
'Vibrantly colored energy drinks capture the interest and attraction of kids.'
"However, even though they might appear fantastic externally, their condition internally isn’t as rosy," Dr. Derbyshire stated.
The contents often feature stimulants like caffeine along with various herbal extracts including guarana, taurine, ginseng, and carnitine aimed at enhancing vitality.
However, they also include 'alarmingly large quantities of added sugars,' she mentioned.
A U.S.-based study from 2015, which included over 1,000 middle school students, discovered that those who consumed energy drinks excessively were 66 percent more prone to exhibit hyperactivity.
Writing in the journal Academic Pediatrics Additionally, the study revealed that the risk of hyperactivity increased by 14 percent with each drink consumed.
Packaged snack foods aren't entirely negative.
Studies have consistently indicated that consuming too much sugar offers no advantages for developing brains.
Writing for The Conversation Recently, Amy Reichelt, who is a nutritional neuroscientist and a senior lecturer at the University of Adelaide Additionally, they mentioned: "Neuroimaging research indicates that the brains of children consuming higher amounts of processed snacks have lower volumes, especially in the frontal cortices, compared to the brains of children with a healthier dietary intake."
However, Dr. Derbyshire warned that occasionally allowing some processed foods will not be detrimental to children.
She stated that lower-sugar fortified cereals, among other ultra-processed foods, can have a role in dietary habits.
'It's more crucial to track the food colors and the amounts of added sugars.'
'Certain studies have identified potential connections between specific food colors and increased hyperactivity in children and young adults.'
The UK's Food Standards Agency has identified that six food colors are strongly associated with increased hyperactivity in kids.
These encompass E102 known as tartrazine, E104 referred to as quinoline yellow, and E110 which is sunset yellow.
E122, known as carmosine, along with E124 which is referred to as ponceau, and E129 commonly named allura red, are some of the others.
'Sometimes the font on food labels can be small so you made need to look on food product websites to see if any of these are listed,' Dr Derbyshire said.
This doesn't have to apply to all foods, only those that appear unnaturally vibrant.
If any of these substances are present in foods, the labels must state 'possible adverse effects on activity and concentration in children.'
- Unlocking the Potential for Learning and Wellbeing: Nutrition Strategies for ADHD and Dyslexia by Dr Emma Derbyshire will be released on January 21
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