FOCUS FOODS: specific food, nutrient & lifestyle recommendations for kids and adults

By Rosemary Fotheringham, FNTP, FDN-P | Photography by Meghan Rickard

AVOID INFLAMMATORY FOODS

Inflammatory foods such as grains, dairy, soy, sugar, and food dyes can negatively and dramatically affect focus and concentration. Especially for kids with existing attention issues, a low inflammatory diet that removes these foods has been shown to be very therapeutic. Consider implementing a trial run of 30 days where you avoid these inflammatory foods, and instead, focus on nutrient-dense foods, such as nutrient dense foods; such as high quality animal proteins, fats like grass fed butter or coconut oil, and colorful veggies.

HEAL THE GUT

Many parents have found the GAPS (Gut and Psychology Syndrome) nutritional protocol very therapeutic for children with ADD, ADHD, or autism. It was developed by Dr. Natasha Campbell-McBride as she sought answers for her own child who was diagnosed with learning disabilities. If you’re curious about trying the GAPS protocol, her book Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia, and her website GAPSDiet.com, are both good places to start.

WHAT'S IN YOUR SNACK DRAWER?

Focus Foods

Great kid-approved snack ideas that are full of the right kind of fuel for kids’ bodies and brains to help focus and concentration:

APPLE-AND-ALMOND BUTTER, CHOMP STICKS, EPIC BARS, SEAWEED SNACKS, NUTS, ALMOND BUTTER, PORK RINDS, DARK CHOCOLATE, CARROTS and CUCUMBERS.

RETURN TO THE BEDTIME ROUTINE

Getting enough sleep and having restful sleep are more important than ever now. Both children and adults can benefit from a bedtime routine: dim the lights in the evening, use low, warm-toned light, and avoid screens for one hour before bed. Though they feel a little silly, wearing orange glasses that filter out the blue light that tells the body to be awake can help improve sleep tremendously when worn for 30 minutes to an hour before bed.

TAKE REGULAR BREAKS & MAKE TIME FOR PLAY

Exercise and movement are keys for stress reduction. Kids need outdoor play in direct sunlight! (Adults do, too!) Aim for at least a 20 minute walk each day, or some time on the backyard jungle gym. Many people use the “Pomodoro” strategy for work, which specifies 25 minutes of focused work followed by a 5-minute break. Also, consider using a guided meditation specifically for children with an app like Calm or Headspace.

REDUCE NOISE DISTRACTIONS

Websites like Focus@Will, or Noisli (they have apps too) can provide background music that helps with focus and can help block out auditory distractions from siblings or household activities.

Targeted Supplementation

Common dietary supplements that any child (or parent) can incorporate to increase mental focus and concentration include:

Probiotics

Brain health is inextricably linked with gut health, so a good broad-spectrum probiotic supports both the microbiome and brain function.

Zinc

You probably already know it plays a crucial role in immunity, but deficiency in zinc is also linked with attention issues in children.

Vitamin D

Vitamin D also plays a role in immunity, and like zinc, its deficiency is linked with attention issues and frequent sickness.

EPA/DHA fish oil

These important Omega-3 fats support brain health.

Antioxidants

Oxidative stress can negatively affect concentration, so antioxidant-rich foods, a broad-spectrum antioxidant supplement, and avoidance of inflammatory foods all help support mental focus.

ROSEMARY FOTHERINGHAM

A little about the author!

As a speaker, author, and coach, Rosemary Fotheringham has been helping transform the health of her clients and students since 2015. She is a certified Functional Nutritional Therapy Practitioner, and Functional Nutritional Diagnostic Practitioner. She is an expert in functional nutrition and has studied nutritional therapy, anatomy and physiology, and evolutionary biology. Fueled by her passion for nutrition, Rosemary has authored three books to date: Radiant Reboot, Eat Your Sunscreen, and the Quick Start Guide to Carnivore. She is a regular speaker at in-person events and has been featured on numerous health podcasts and sites.