When it comes to supporting a child with ADHD, many parents find themselves searching for more than just symptom management—they’re looking for real understanding, and tools that appreciate their child as a whole person. While every child is unique, there’s growing recognition that lifestyle factors can play a powerful role in how we focus, behave, sleep, and regulate our emotions. From the food we eat to how we breathe, sleep, move, and interact with the digital world, small shifts in daily habits can make a meaningful difference. In this blog, we’ll explore gentle, simple strategies that work alongside any professional support you’re already receiving.
Nutrition: Feeding the Brain
What we eat affects how we feel and how our brain functions. For children with ADHD, nutrition plays a particularly important role.
Balanced Blood Sugar
Fluctuating blood sugar levels can lead to mood swings, irritability, and difficulty concentrating. The key is to focus on:
Whole foods over processed.
Protein with every meal – eggs, beans, fish, nut butters.
Healthy fats – avocado, olive oil, nuts, seeds.
Slow-burning carbs – oats, sweet potato, quinoa.
Try to avoid sugary breakfasts (like cereals or toast with jam) which can cause a mid-morning crash. A protein-rich breakfast sets the tone for better regulation throughout the day.
Common Sensitivities
Some children with ADHD are sensitive to certain foods, and reducing or eliminating these may help:
Artificial colors and preservatives – linked to hyperactivity in some studies.
Dairy or gluten – not always an issue, but worth exploring if symptoms are significant.
High salicylate foods (like grapes, tomatoes, apples) – some children are sensitive to these too.
Keeping a food and behaviour journal for a few weeks can help you identify patterns between what’s eaten and how one feels or behaves.
Supportive Micronutrients
Always check with a practitioner before supplementing, but commonly helpful nutrients include:
Omega-3 fatty acids – support brain health and reduce hyperactivity. They can be found in fatty fish, nuts & seeds, eggs, edamame etc.
Magnesium – calming and supports the nervous system. Epsom salt baths or foods such as legumes, seeds, nuts and whole grains can help increase your magnesium levels.
Zinc – involved in attention and dopamine regulation. Beef, nuts and seeds (especially pumpkin), legumes, eggs and dairy are excellent sources of zinc.
Iron – low iron stores can impact focus and energy. Focus on animal sources (heme iron) as this form of iron is generally more easily absorbed by the body. Red meat and eggs are great. Best plant sources (non-heme iron) are beetroots, legumes and dark leafy greens.
EMFs and Screen Time
Today’s children are growing up in a digital world—often surrounded by screens and exposed to constant low-level electromagnetic fields (EMFs) from Wi-Fi, tablets, phones, and smart devices. For children with ADHD, this constant stimulation can have a noticeable impact. Excessive screen time has been linked to increased dopamine surges followed by crashes, reduced attention span, and difficulty with emotional regulation. Meanwhile, EMF exposure has been shown in some studies to disrupt sleep patterns, raise cortisol levels (the body’s stress hormone), and increase oxidative stress in the brain. Together, these factors can make it harder for a child to feel calm, focused, and well-regulated. Limiting screen use—especially in the evenings—and creating tech-free zones at home can go a long way in helping sensitive children find more balance.
Tips for screen hygiene:
Keep screens out of the bedroom, especially before bed.
Use blue light filters on devices after sunset or blue light blocking glasses to help protect melatonin production.
Have tech-free zones or times during the day, especially in the morning and during meals.
Opt for engaging real-world activities instead of digital stimulation (e.g., crafts, puzzles, imaginative play, board games etc).
Simple EMF-reducing steps:
Switch Wi-Fi off at night.
Keep devices on airplane mode when not in use.
Use wired internet where possible.
Keep phones and tablets out of pockets and off the body when not needed.
Breathing Habits: The Mouth-Body-Brain Connection
Breathing is often overlooked not just in ADHD, yet it plays a central role in nervous system regulation as well as immune system functioning.
Mouth Breathing and ADHD
Many children with ADHD breathe through their mouths rather than their noses—especially during sleep. Mouth breathing is associated with:
Poor oxygenation of the brain.
Fragmented, low-quality sleep.
Increased stress hormones like cortisol.
Altered facial and jaw development (which can lead to airway and sleep problems).
Why Does Mouth Breathing Happen?
Mouth breathing is often a symptom rather than the root issue, and understanding why it’s happening can help guide more effective, long-term support. In many children, structural issues like tongue-tie can restrict proper tongue movement and positioning, making nasal breathing difficult—especially during sleep. Others may develop mouth breathing patterns following birth trauma, such as a difficult delivery, forceps use, or even c section, which can subtly affect the alignment of the jaw, palate, and airway. Mouth breathing can also lead to chronic nasal congestion and allergies, food sensitivities, or enlarged adenoids and tonsils. Identifying and addressing these underlying causes—often in collaboration with a holistic dentist, bodyworker, or airway-aware practitioner—can make a profound difference in overall health, behaviour, and development.
Why this matters
Poor sleep quality and low oxygenation can mimic or worsen ADHD symptoms. In some cases, correcting breathing patterns has led to major improvements in behavior, focus, and sleep.
Encouraging Nasal Breathing
Helping a child (or adult) shift from mouth to nasal breathing can improve sleep, focus, and emotional regulation over time. Here are some supportive strategies you can explore:
- Daytime breathing awareness – gentle reminders to keep lips closed and breathe through the nose can make a big difference. Try practicing together in front of a mirror or during quiet time.
- Mouth taping at night – with guidance from a knowledgeable practitioner, using a small piece of medical tape or special mouth strips can encourage nasal breathing during sleep.
- Check for obstructions – such as a tongue-tie or other form of oral dysfunction. These can physically block nasal airflow and often require assessment by a holistic dentist, ENT, or airway-focused practitioner.
- Breathing exercises – practices like the Buteyko Method, alternate nostril breathing, or simple slow nasal breaths help retrain the nervous system and restore proper breathing patterns.
- Craniosacral therapy or osteopathy – gentle, hands-on bodywork that can release tension or restrictions in the cranial bones, jaw, and fascia. Particularly useful for children with a history of birth trauma or oral restrictions, these therapies can help restore natural function and encourage easier nasal breathing.
- Myofunctional therapy – a specialized type of therapy that strengthens the tongue and orofacial muscles, improves tongue posture, and supports nasal breathing. Often led by a trained myofunctional therapist or airway-aware speech therapist, it can be especially helpful when mouth breathing is linked to oral habit patterns or tongue dysfunction.
Small Shifts, Big Results
Lifestyle changes may seem simple, but their impact can be profound. Every child and adult with ADHD is unique, and finding the right combination of strategies takes time and observation. What’s most important is consistency, curiosity, and compassion—both for the individual with ADHD and for the caregivers supporting them.
Even small shifts—like eating a better breakfast, reducing screen time, or improving breathing—can create a ripple effect that supports better focus, sleep, and emotional regulation.