Eggs have long been a staple in the human diet, celebrated for their versatility and richness in essential nutrients. However, debates about their cholesterol content raised concerns about their health impacts for years. Fortunately, modern research has shed light on the many health benefits of eggs, reaffirming their role as a nutritious food that can be included in a balanced diet.

1. Rich in High-Quality Protein

One of the most well-known health benefits of eggs is their high-quality protein content. Eggs provide all nine essential amino acids, making them a “complete” protein source. This protein is crucial for muscle building, tissue repair, and overall bodily functions. According to a study published in The American Journal of Clinical Nutrition, consuming protein-rich foods like eggs can support muscle mass maintenance, especially in older adults, who are at risk of sarcopenia (age-related muscle loss).

Check out this delicious and original egg tart recipe great for hosting brunch or something different

2. Promotes Heart Health

For decades, eggs were often avoided due to their cholesterol content. However, recent studies have shifted our understanding of dietary cholesterol and its effect on heart health. Research published in The BMJ analyzed data from over 500,000 people and found no significant association between egg consumption and an increased risk of heart disease. In fact, moderate egg consumption (around one egg per day) was linked to a reduced risk of stroke.

The impact of eggs on heart health is further supported by their favorable fat profile. Eggs contain both monounsaturated and polyunsaturated fats, which are known to support cardiovascular health. These fats can help reduce levels of LDL (bad) cholesterol while raising levels of HDL (good) cholesterol.

You don’t need to have recipe to enjoy eggs – just boil some eggs and keep in the fridge. Unpeeled boiled eggs can last in the fridge for up to 7 days so a great grab and go breakfast or snack, put on your salad, or in a sandwich to boost your protein. 

3. Supports Eye Health

Eggs are an excellent source of lutein and zeaxanthin, two powerful antioxidants that accumulate in the retina and help protect the eyes from harmful blue light. According to a study in The Journal of Nutrition, these antioxidants play a key role in reducing the risk of cataracts and age-related macular degeneration (AMD), both of which are leading causes of blindness in older adults.

Moreover, eggs also contain vitamin A, which is essential for maintaining good vision. Vitamin A deficiency is a leading cause of preventable blindness worldwide, and incorporating eggs into the diet can help prevent this issue.

Check out this delicious omega 3, protein rich breakfast Smoked Salmon and Feta Egg Bake

4. Boosts Brain Health

Eggs are an important source of choline, a nutrient that plays a vital role in brain development and function. Choline is a precursor to acetylcholine, a neurotransmitter involved in memory and muscle control. Research from the American Journal of Clinical Nutrition has highlighted the importance of choline in preventing cognitive decline and supporting overall brain health.

One large egg contains about 147 mg of choline, which accounts for roughly 27% of the recommended daily intake for women and 22% for men. For pregnant women, choline is especially important, as it supports fetal brain development and may help prevent neural tube defects.

Check out this yummy sweet potato and spinach frittata great for breakfast or lunch.

5. Helps with Weight Management

Eggs are a low-calorie, nutrient-dense food that can help with weight management. They score very high on a scale called the satiety index, which is a measure of how much foods contribute to satiety A study published in The International Journal of Obesity found that participants who consumed eggs for breakfast felt fuller for longer periods and ate fewer calories throughout the day compared to those who consumed a carbohydrate-rich breakfast.

The Journal of American College of Nutrition published a study of 30 overweight or obese women consumed a breakfast of either eggs or bagels. Both breakfasts had the same amount of calories. The women in the egg group felt more full and ate fewer calories for the rest of the day and for the next 36 hours. 

In another study published in the Internal Journal of Obesity, eating eggs for breakfast for 8 weeks led to significant weight loss compared to the same amount of calories from bagels. The egg group 

• Lost 65% more body weight.
• Lost 16% more body fat.
• Had a 61% greater reduction in BMI.
• Had a 34% greater reduction in waist circumference (a good marker for the dangerous belly fat).

The high protein content in eggs contributes to this feeling of fullness by slowing down digestion and reducing appetite. This makes eggs an ideal food for those looking to maintain or reduce their weight as part of a healthy, balanced diet.

Check this tasty egg and back bean taco breakfast option. 

6. Promotes Bone Health

Eggs are one of the few natural sources of vitamin D, a nutrient that is crucial for bone health, mood, blood sugar balance and managing pain. Vitamin D helps the body absorb calcium, which is necessary for maintaining strong bones and teeth. According to a study in The Journal of Bone and Mineral Research, adequate vitamin D intake is associated with a reduced risk of osteoporosis and fractures.

In addition to vitamin D, eggs contain phosphorus and protein, both of which play supportive roles in maintaining bone strength and health.

Check out this quick and easy breakfast spinach and egg scramble

Conclusion

Eggs are a nutrient-dense, versatile food that can be part of a healthy diet. From supporting muscle growth and brain function to protecting eye health and promoting heart wellness, eggs offer a wide array of benefits. Research continues to support the notion that moderate egg consumption is not only safe but beneficial for most people.

Eggs are very cost effective, quick to make and a great vehicle in which to incorporate vegetables. Eggs is an excellent breakfast replacement to the usual sugar loaded cereal, muffins and pancakes. What better way to kick start your day! 

 

References:

1. Deutz, N.E.P., et al. (2014). Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group. The American Journal of Clinical Nutrition, 100(1), 242-252.
2. Qin, C., et al. (2018). Egg consumption and risk of cardiovascular disease: Three large prospective US cohort studies, systematic review, and updated meta-analysis. The BMJ, 362, k3210.
3. Ma, L., et al. (2018). Lutein and zeaxanthin intake and the risk of age-related macular degeneration. The Journal of Nutrition, 148(6), 872-878.
4. Poly, C., et al. (2011). Choline intake and cognitive performance in healthy older adults: a cross-sectional analysis. The American Journal of Clinical Nutrition, 94(6), 1584-1591.
5. Vander Wal, J. S., et al. (2005). Egg breakfast enhances weight loss. International Journal of Obesity, 29, 998–1001.
6. Dawson-Hughes, B., et al. (2005). Effect of calcium and vitamin D supplementation on bone density in men and women 65 years of age or older. The Journal of Bone and Mineral Research, 20(2), 340-346.
7. Jillon S Vander Wal 1, Jorene M Marth, Pramod Khosla, K-L Catherine Jen, Nikhil V Dhurandhar, Short-term effect of eggs on satiety in overweight and obese subjects, The Journal of American College of Nutrition 2005 Dec;24(6):510-5.
8. J S Vander Wal 1, A Gupta, P Khosla, N V Dhurandhar. Egg breakfast enhances weight loss International Journal of Obesity, . 2008 Oct;32(10):1545-51.

Top 5 Weight Loss Diets of 2024: Pros and Cons

Are you struggling with the extra weight from summer and even more so struggling to lose that weight despite your best efforts. There are so many diets out there, but it can be overwhelming, unsustainable and unrealistic. The best weight loss diet is going to be based on the individuals lifestyle, age, metabolism, food preferences and culture. For example, if you are a vegetarian and want to explore the ketogenic diet you are significantly limiting a huge amount of food groups and potentially causing more harm than good.

In 2024, weight loss continues to be a significant health focus, and various diets and weight loss program offer unique benefits for individuals seeking to shed pounds. Here’s a look at the top five weight loss diets, along with their pros and cons.

1. Intermittent Fasting (IF)

Intermittent Fasting is a time-restricted eating approach where people alternate between periods of fasting and eating. Popular variations include the 16:8 method (16 hours of fasting, 8 hours of eating), 5:2 diet (5 days of normal eating, 2 days of severe calorie restriction), and alternate-day fasting. Many people have incorporated this eating pattern and have lost significant amount of weight without disruption in their lifestyle.

How much weight are you expected to lose when doing Intermittent Fasting?

A systematic review of 40 studies found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks. (1)

Check out this article to dive into the extensive research on intermittent fasting and learn how to implement it correctly.

Pros:

• Simplicity: No need to count calories or restrict certain food groups. Saves money, time and energy.
• Improved metabolism: Supports fat burning by encouraging the body to use fat stores for energy during fasting periods.
• Potential health benefits: Studies show that it helps to lose weight, improve heart health, reduce inflammation, and enhance longevity. 

Cons:

• Difficult adjustment: Some people find it challenging to adapt, especially when fasting for long periods.
• Risk of overeating: Some may compensate by overeating during eating windows, negating the calorie deficit.
• Not suitable for all: May not be ideal for people with certain health conditions, such as diabetes, or for those who are pregnant or need to take medications with food at breakfast.

2. Mediterranean Diet

The Mediterranean diet is the most researched diet out there and focuses on plant-based foods, healthy fats (like olive oil), whole grains, lean proteins (especially fish), and moderate wine consumption. It’s known more for promoting heart health than strict weight loss, but its balance can lead to steady and sustainable fat loss.

How much weight are you expected to lose on the Mediterranean Diet?

One review of 5 studies found that the Mediterranean diet was as effective as other popular diets like the low carb diet for weight loss, resulting in up to 22 pounds (10 kg) of weight loss over 1 year. (2) 

Pros:

• Metabolic health: It’s one of the best diets for cardiovascular health and is linked to reduced cholesterol, blood pressure, reduced inflammation and can help to reduce depression. 
• Sustainable: It’s more of a lifestyle than a diet, making it easier to stick to long term. It has a high compliance rate. 
• Rich in nutrients: Emphasizes whole, nutrient-dense foods, promoting overall well-being.

Cons:

• Slower weight loss: It’s not as rapid in delivering results as more restrictive diets.
• No clear calorie guidelines: The focus is more on food quality than portion control, which can make it hard for some people to lose weight.
• Expensive ingredients: High-quality oils, fish, and produce can be costly.

Check out our Mediterranean Pasta recipe  

Want to learn more about the different diets out there? Check out our article comparing 4 common diets: Mediterranean, Vegetarian, Flexitarian and Paleo

3. Ketogenic Diet (Keto)

The keto diet is a low-carb, high-fat diet that shifts the body into ketosis, a state where it burns fat for energy instead of carbs. It emphasizes foods like meat, fish, eggs, hard cheese, oils, nuts, and low-carb vegetables, while limiting or avoiding grains, sugars, and starchy vegetables.

Check out this article to learn more about the growing body of research on the health benefits of keto, including its impact on mental health issues such as depression, anxiety, and bipolar disorder.

How much weight are you expected to low on the Ketogenic Diet?

During the adjustment phase, you can expect to lose a lot of weight, usually between 3 to 7 lbs. Most of it will be water weight, as each gram of glycogen is bound to at least 3 grams of water, and you’ll be rapidly depleting your glycogen stores when you initially start the keto diet. (3) Once fat adapted and you are in ketosis, depending on your caloric deficit, the weight loss you can expect can be around 1 to 2 lbs per week. Some weeks might be slightly more.

People that have more body fat to lose usually see a more rapid weight loss, while people who are already relatively lean might struggle to lose the last few pounds.

Pros:

• Rapid weight loss: Many people experience fast weight loss, especially in the initial stages.
• Appetite suppression: High-fat meals can keep you feeling full longer, reduces sugar and carb cravings.
• Blood sugar control: May improve insulin sensitivity and help manage Type 2 diabetes.
• Digestion improvements: Although fiber is reduced a lot of people notice improvements with their digestive issues.

Cons:

• Difficult to maintain: The restrictive nature can make it hard to stick to long-term and can be easy to do it the wrong way. Check out our article on common mistakes with doing keto.
• Potential nutrient deficiencies: Limiting carbs can result in lower intake of essential nutrients like fiber, vitamins, and minerals.
• Keto flu: Some people experience flu-like symptoms as their bodies adjust to ketosis but this does resolve when ketosis has been established.

Check out some of our keto friendly recipes

• Keto sugar cookie bars
• Keto coconut chicken curry zoodles
• Keto electrolyte lemonade 

4. Low-Carb Diet (Non-Keto)

A traditional low-carb diet focuses on reducing carbohydrates while allowing more protein and fat. Unlike keto, it does not aim to reach ketosis. Popular examples include the Atkins diet and the South Beach diet. Low-carb diets typically produce noticeable weight loss during the first few weeks, in part because limiting food choices generally leads to reduced calorie intake. 

However, guidelines for low-carb diets vary, depending on the program you follow. Low-carb diets typically limit carbohydrate intake to 50 grams to 150 grams daily. Since each gram of carbohydrate provides 4 calories, that translates to 200 to 600 calories from carbohydrates a day. 

How much weight are you expected to low on a low carb diet?

Research on 850,000 people who did the low carb diet. The most common result is losing between 3 and 6 pounds (around 2 kilos) during the two weeks. Even though some of it, of course, is likely water weight. One person in ten lost more than 9 pounds (over 4 kilos) in the two weeks. (4)

Pros:

• Effective for weight loss: Limiting carbs can help reduce body fat quickly.
• Less restrictive than keto: Allows a wider range of foods, including more protein and non-starchy vegetables.
• Blood sugar benefits: Can help manage blood sugar levels, especially in those with insulin resistance.

Cons:

• Limited food variety: Restricting carbs can limit food options and lead to boredom.
• Possible nutrient gaps: Some people may not get enough fiber, vitamins, or minerals without careful planning.
• Short-term results: Weight loss can plateau as the body adapts, requiring more effort to maintain progress.

5. The Metabolic Balance Diet

Metabolic Balance was developed in Germany and is based on the premise that our daily food has an enormous influence on the body chemistry and hormones.

The Metabolic Balance Program is based on your unique blood work, body measurements and personal information. You need to get specific blood work done and a food list and meal plan is created based on this. It is individualised to the specific person so not to plans are the same. This program really focusses on reducing inflammation and insulin and works extremely well individuals with metabolic issues including inflammation, diabetes, high blood pressure, high cholesterol, sleep issues, digestive issues and hormonal imbalances. 

How much weight are you expected to lose on the Metabolic Balance program?

You will expect to lose 5-8% of your total body weight during the 16 day reset period. Then, 1-2% of your total body weight per week past that until an optimal body weight has been achieved. (5)

Example: Starting weight of 180lbs = 9-14lbs weight loss during the 16 day reset period and then roughly 1.5-3.5lbs per week thereafter. 

Pros:

• Graduated program to allow more flexibility as time progresses: Four phases with each phase creating more freedom and increased options for food and meals. 
• Sustained weight loss: People find that when they are reach the maintenance phase they often only follow the plan loosely but continue to stick with the simple 8 rules and weight remains off
• Easy to follow: It is very simple and quick to prepare meals, no recipes or complicated meal plans. Based on whole food.
• Treat meal: After Phase 2 you are allowed one treat meal a week which allows you the freedom and flexibility for socialising.

Cons

• Can feel restrictive: This can be dependant on your food list as some can be quite restrictive, or you can get bored with the food options.
• Have to weigh your food: This wasn’t as big of an issue but if you are out a lot and socialising this can be a difficult diet to sustain.
• May feel hungry: In the initial stages as your body adjusts to the diet and insulin changes.

Conclusion

Choosing the best diet depends on individual preferences, health goals, and lifestyle. While some diets like keto and intermittent fasting promise quick results, others, like the Mediterranean and low carb diets, focus on long-term health benefits. Understanding the pros and cons of each can help you make an informed decision about which one is right for you in 2024. 

If you would like to lose weight but not sure what would be the best approach to take is then please reach out at us at Koru Nutrition. We would love to support you on your health and weight loss goals. 

References

1. https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/intermittent-fasting/
2. https://pubmed.ncbi.nlm.nih.gov/26721635/
3. https://pubmed.ncbi.nlm.nih.gov/25911631/
4. https://www.dietdoctor.com/how-much-weight-do-people-lose-on-the-low-carb-challenge https://onlinelibrary.wiley.com/doi/10.1155/2010/197656study
5. Program Adherence and Effectiveness of a Commercial Nutrition Program: The Metabolic Balance Study – Meffert – 2010 – Journal of Nutrition and Metabolism – Wiley Online Library

Dopamine, is a chemical messenger in the brain, that plays a crucial role in how we experience pleasure, motivation, and reward. It helps us get up in the morning, enabling us to initiate tasks and get things done.

It also drives us to seek out things that make us feel good, from food and social interactions to more modern stimuli like social media, video games, or even addictive substances. However, overstimulation of dopamine pathways can lead to addiction, depletion, and a range of negative mental health consequences. This is where the concept of dopamine detoxification, or “dopamine detox,” has gained popularity. Let’s explore dopamine addiction, its effects on the brain, and how to manage it through a dopamine detox.

Understanding Dopamine Addiction and Depletion

What is Dopamine Addiction?
Dopamine addiction is not a formal medical diagnosis, but it refers to the compulsive need to engage in activities that stimulate the release of dopamine. Many of these behaviors give us a short-term reward or a sense of pleasure, causing the brain to seek them repeatedly. These activities can include:

• Social media scrolling (likes, comments, shares, videos),
• Video gaming (unlocking rewards, achievements),
• Watching TV or binge-watching series,
• Consuming fast food, caffeine, or sugary snacks,
• Online shopping,
• Gambling or risky behaviors,
• Sex,
• Substance abuse (drugs, alcohol, nicotine).

The more frequently you engage in these activities, the more dopamine is released. Over time, this can lead to a craving for the dopamine “hit” and the need to engage in these activities more often to feel the same level of satisfaction. This is because the brain becomes less sensitive to dopamine (tolerance), and the same stimulus no longer produces the same effect.

While dopamine isn’t the sole cause of addiction, its motivational properties are thought to play a role. Remember, the reward center in your brain releases dopamine in response to pleasurable experiences. This part of your brain is also closely linked to memory and motivation. Rewards are things we both like and want. The liking and wanting of these things is separately assigned, and dopamine is responsible for the wanting.

To break down this dual system, take the example of a text notification sound. You hear the sound go off, and you want to see what the text says. That’s because the notification sound has triggered dopamine. These [social media] cues are perfect little triggers for dopamine systems—whether we’re liking these things or not.

While getting a hit of dopamine from a new text can be invigorating, it can become distracting and distressing if it goes too far. If you feel drawn in by social media, which continually retriggers a state of desire, or another source of constant dopamine, it might be the time that you need to distance yourself or escape the source.

Dopamine Depletion

When the brain is constantly bombarded with high dopamine-releasing activities, it can cause long-term problems. Overstimulation can lead to dopamine depletion, meaning your brain struggles to release enough dopamine in response to regular, non-stimulating activities. This can result in:

• Low motivation,
• Difficulty feeling pleasure (anhedonia),
• Decreased focus and productivity,
• Mood disorders like depression and anxiety.
• In essence, activities that used to bring joy or satisfaction—like going for a walk, reading, or spending time with friends—may no longer feel rewarding. This can lead individuals to seek even more intense dopamine-releasing activities, further exacerbating the cycle.

What is Dopamine Detox?

Dopamine detox is a modern practice designed to “reset” the brain’s reward system by temporarily reducing or eliminating activities that overstimulate dopamine release. The goal is to give the brain a break from the constant influx of stimuli and help it regain its sensitivity to normal levels of dopamine.

How Does Dopamine Detox Work?
The idea behind dopamine detox is to temporarily abstain from activities that cause intense dopamine spikes. During this period, people avoid high-stimulation behaviors and instead focus on less stimulating, often more reflective activities, such as:

• Meditation or mindfulness,
• Reading (non-digital),
• Journaling,
• Nature walks,
• Spending time with loved ones without distractions,
• Practicing gratitude or self-care.

Steps for a Dopamine Detox1

1. Identify High-Dopamine Activities: The first step is to assess which activities are overstimulating your brain. These can include the use of digital devices, consumption of unhealthy foods, or any other behavior you suspect may contribute to your dopamine overload.
2. Set a Time Frame: Dopamine detox can be done for varying lengths of time. Some people try it for a few hours, while others may engage in it for 24 hours, a weekend, or even longer. The key is consistency and self-discipline.
3. Replace with Low-Dopamine Activities: During the detox, replace dopamine-triggering activities with ones that stimulate thought and creativity but don’t lead to constant spikes of pleasure. For example, instead of watching TV, go for a quiet walk or engage in reflective writing.
4. Practice Mindfulness: A dopamine detox also serves as a time to be present and mindful. Practicing mindfulness can help increase your awareness of how different activities affect your mood and mental state.
5. Gradually Reintroduce Stimuli: After completing the detox, the idea is not to completely avoid pleasurable activities but to engage with them in moderation. Reintroducing stimulating activities gradually can help you regain control over them without falling into addictive behaviors.

Outcomes of Dopamine Detox

Regained Sensitivity to Normal Dopamine Levels
One of the primary benefits of a dopamine detox is that it allows your brain to reset its dopamine sensitivity. After the detox, activities that may have felt dull or uninteresting—such as enjoying nature, reading, or engaging in meaningful conversations—may start to feel rewarding again.

Improved Focus and Productivity
By eliminating distractions like social media and gaming, many people report an increase in focus, productivity, and mental clarity. Without the need to constantly seek out the next dopamine hit, the brain can allocate more resources to essential tasks and creative thinking.

Better Emotional Regulation
Detoxing from dopamine-driven habits can lead to better emotional regulation. People often feel more in control of their emotions, less reactive, and experience fewer mood swings. This can also lead to greater emotional resilience and reduced stress.

Improved Mental Health
Many people who experience dopamine depletion due to overstimulation suffer from anxiety, stress, or depression. A successful dopamine detox can help alleviate these symptoms by reducing the overstimulation of the brain’s reward system and encouraging healthier habits.

Specific Activities Related to Dopamine Release

Not all activities trigger dopamine in the same way. Some cause large dopamine spikes, while others produce smaller, more consistent releases. Understanding these activities can help in planning a balanced lifestyle:

1. High-Dopamine Activities:
   • Social Media: Likes, notifications, and interactions produce quick bursts of dopamine.
   • Video Games: Instant rewards, achievements, and interactive engagement flood the brain with dopamine.
   • Food and Drink: Sugary, fatty, and high-carb foods trigger strong dopamine releases, leading to cravings.
   • Substance Use: Drugs, alcohol, and nicotine directly affect the brain’s dopamine pathways, causing addictive patterns.
2. Moderate-Dopamine Activities:
   • Exercise: Physical activity releases dopamine over time, which can boost mood and energy levels.
   • Social Interaction: Meaningful conversations and social bonds lead to consistent dopamine release, enhancing well-being.
   • Learning: Acquiring new skills or knowledge provides a steady source of dopamine as the brain rewards progress.
3. Low-Dopamine Activities:
   • Meditation: A calming activity that helps reduce the constant chase for dopamine, encouraging balance.
   • Creative Hobbies: Painting, writing, or knitting can engage the brain in a more reflective and rewarding way.
   • Gratitude Practice: Acts of kindness and gratitude help release dopamine steadily and encourage long-term happiness.

Conclusion

Dopamine addiction, depletion, and detoxification are concepts that reflect our modern society’s overstimulation. While dopamine plays a vital role in driving pleasure and motivation, it’s important to be mindful of how certain activities can lead to addiction and mental health issues. A dopamine detox can help reset the brain’s reward system, improving focus, emotional regulation, and overall well-being. By balancing high-dopamine activities with more mindful and creative practices, we can cultivate a healthier, more sustainable relationship with the pleasure centers of our brain.

If you feel you or your loved one struggles with low dopamine related to depression, check out our Reclaim Your Happiness online nutrition program.

Is a Gluten and Dairy-Free Diet Best for Someone with ADHD?

I have long been fascinated by the relationship between nutrition and brain health, particularly how it affects children who are neurodivergent, such as those with Autism and ADHD. My desire to work with this population stemmed from the recognition of its complexity, which required extensive training and education. I was fortunate to complete comprehensive training through Julie Mathews’ Bio Individual Training in the U.S., and I have been working with this group ever since. The array of specialized diets available for this population is fascinating, but the appropriate diet often depends on the child’s underlying etiology, behaviors, food cravings, physical, cognitive, and emotional reactions, digestive issues, and blood work.

ADHD became a personal interest when both of my children were diagnosed this year—my daughter at 17 and my son at 8. Medications can play a role in managing ADHD by improving focus, controlling impulses, and reducing hyperactivity. Individual Education Plans (IEPs) for school are also instrumental in providing extra support and accommodations. However, diet is often overlooked as a treatment approach to address, manage, and potentially eliminate certain ADHD behaviors so I wanted to take this time today to review this.

What is ADHD/ADD?

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterized by symptoms of inattention, hyperactivity, and impulsivity. There are three types: inattentive, hyperactive, and combined.

• Inattentive Type: Individuals experience issues such as not paying attention to detail, making careless mistakes, failing to stay on task, not listening, struggling to follow or understand instructions, avoiding tasks that involve effort, being easily distracted, being forgetful, and losing necessary items.
• Hyperactive Type: This includes fidgeting, squirming, getting up frequently when seated, running or climbing at inappropriate times, having trouble playing quietly, talking excessively, interrupting others, and being “on the go” as if “driven by a motor.”
• Combined Type: Some people exhibit symptoms of both inattentive and hyperactive types.

What are the Dietary Recommendations for ADHD/ADD?

A common dietary approach for ADHD is to follow a gluten- and dairy-free diet, along with removing color dyes and preservatives, as individuals with ADHD tend to be sensitive to these substances. Food sensitivities and intolerances can also contribute to ADHD symptoms. Food allergy testing or completing a food elimination diet can help identify problematic foods. Dairy and gluten are common culprits, which are often staples in children’s diets, making it challenging to pinpoint their impact without removing them for a period of time. Other allergenic foods include soy, nuts, corn, and citrus fruits, though any food could potentially be an issue.

Children often crave and are addicted to the very foods they have problems with. Consuming these foods, such as gluten and casein (often common culprits), can create opioid peptides in the brain, leading to addiction and a strong desire to consume those foods repeatedly. This can severely limit their diet, making them very picky eaters.

How Do I Know if My Child Needs to be Gluten and Dairy-Free?

The best approach is to eliminate gluten and dairy from your child’s diet for a month and then reintroduce them slowly while monitoring symptoms. Signs and behaviors that a gluten- and dairy-free diet might benefit your child include:

• Difficulty focusing
• Loose stools or constipation
• Red cheeks and/or ears
• Runny nose
• Night sweats
• Sleep disorders
• Eczema
• Sensory issues (e.g., sensitivity to bright lights, loud noises, strong smells, clothing tags, preferred textures)
• Limited diet and refusal to try new foods
• Frequent meltdowns or extended crying fits
• Anger, anxiety, or fear
• Violent behavior
• Difficulty with change
• Walking on toes
• Lack of eye contact
• Obsessive behaviors
• Poor social skills
• Language difficulties or abnormalities
• Speaking loudly
• Preference for much younger or older children or adults
• Acting like a “policeman” by giving orders or pointing out others’ mistakes
• Difficulty understanding idioms or social cues

I Think My Child Needs to be on a Gluten- and Dairy-Free Diet—Where Do I Start?

To see if a gluten- and dairy-free diet is beneficial, you need to be 100% compliant. This is because even a tiny amount can cause a reaction. Results from removing casein are usually seen within 1-3 weeks, while gluten may take 1-3 months. You can remove both simultaneously or start with one and then remove the other later. Research shows that removing one food group (gluten or dairy) can result in a 55% improvement in symptoms, while removing both can lead to a 69% improvement. (James Adams, 2013)

Although complete compliance is crucial, start slowly by introducing gluten- and dairy-free replacements and alternatives first. This will help ease the transition and prevent overwhelm. Be aware that your child might initially experience worsening symptoms due to opioid withdrawal from gluten, dairy, or both.

If you don’t notice improvements upon reintroducing these foods, then gluten or casein may not be the issue, and you can incorporate them back into the diet.

Other Considerations

While a gluten- and dairy-free diet is a common approach for managing ADHD, other dietary issues or health factors might also be at play. These include sensitivities to salicylates, oxalates, or glutamates, and conditions such as leaky gut, poor detoxification, gut dysbiosis, poor methylation and sulfation, mitochondrial dysfunction, and nutrient deficiencies. For a comprehensive evaluation and personalized approach, it’s best to seek support from a trained clinician specializing in this area.

Looking for some Gluten-Free and Dairy-Free Recipes? See below

• Buckwheat Pineapple Pancakes
• Green Monster Muffins 

Medication and ADHD?

My Personal Story

My 17 year old daughter and my 8 year old son were diagnosed with ADHD in 2024 and part of the treatment options for this diagnosis is medication. I work with children with ADHD and often with this population we implement a gluten and dairy free diet. Since ADHD medications was something that I did not have a lot of experience in I went to research the different types of medications and the pros and cons of these what the side effects were and thought I would share this with you.

Medical Disclaimer: Please note this article is just to provide general information and it is not to be used as medical opinion or to replace medical advice. Please speak to your health professional directly in regards to ADHD medication for your child. 

There are two main types of stimulant medications for ADHD: methylphenidate (the active ingredient in Ritalin, Concerta, and other formulations) and amphetamine (the active ingredient in Adderall, Vyvanse, and other formulations). Both are available in short-acting and long-acting preparations. While most people respond well to either medication, some may respond better to one than the other. Typically, if one medication isn’t effective or is not well-tolerated, trying the other might be beneficial. According to doctors, about 33% of people respond better to Adderall, 33% to Vyvanse, and 33% can do well on either.

These medications work by increasing levels of dopamine and norepinephrine in the brain, chemicals that help improve focus, control impulses, and enhance attention at school or work. Approximately 80% of individuals notice symptom improvement with stimulant medications.

1. Stimulant Medications

Stimulants are the most commonly prescribed medications for ADHD and are highly effective for many individuals. They work by increasing neurotransmitter levels, specifically dopamine and norepinephrine, which are crucial for attention and behavior regulation.

• Methylphenidate-Based Stimulants
  • Ritalin: One of the oldest and most well-known ADHD medications, Ritalin is available in short-acting (lasting about 3-4 hours), intermediate-acting, and long-acting formulations.
  • Concerta: A long-acting form of methylphenidate that provides symptom relief for 8 to 12 hours. Concerta must be swallowed whole, as it cannot be chewed or opened. This requirement can be problematic for some children.
  • Focalin: Available in both short-acting and extended-release forms, Focalin is a refined version of methylphenidate and may have fewer side effects.
• Amphetamine-Based Stimulants
  • Adderall: A combination of amphetamine salts, Adderall is available in both immediate-release and extended-release forms, effective for 10-12 hours. It comes in a capsule with beads that can be opened and mixed with food.
  • Vyvanse: A prodrug of dextroamphetamine, Vyvanse provides a smoother onset and can last up to 14 hours, though it may take longer to start working in the morning. It can come is  a chewable form making it easier for younger children to take.
  • Dexedrine: Contains dextroamphetamine and is available in short-acting and long-acting forms.

Stimulants may cause side effects such as decreased appetite and weight loss. It is crucial for children on these medications to have a good breakfast, including protein and healthy fats, as they might not eat lunch and could seek out treats aggressively when their medication wears off at the end of the school day sending blood sugars soaring.

Other potential side effects of Adderall and Vyvanse include:

• Anxiety or jitters
• Insomnia
• Stomach pain
• Increase heart rate
• headaches
• Loss of appetite
• Weight loss
• Irritability
• Vomiting
• Mood swings
• Dry mouth
• Skin rash
• Restlessness
• Tremors
• Tics
• Diarrhea
• Constipation
• Crankiness
• Hives

Are Amphetamine-Based ADHD Medications Addictive?

Stimulants are controlled substances, meaning they have the potential for misuse and addiction. Prescriptions are often limited for this reason. While it is possible to abuse or become dependent on any stimulant, the risk may be lower with Adderall XR and Vyvanse, as they are designed to release their active chemicals slowly. Vyvanse, in particular, is processed in the body before it becomes active, which can reduce the risk of misuse.

Can ADHD Medication Help with Depression and Anxiety?

ADHD often co-occurs with anxiety, and about 50% of individuals with ADHD also have an anxiety disorder. Certain ADHD medications, particularly stimulants, can cause physical anxiety symptoms like increased heart rate and difficulty sleeping, which might worsen anxiety symptoms in those with co-occurring anxiety disorders. However, ADHD medications may also help alleviate feelings of being overwhelmed, disorganised and distracted and with increased focus can help a person to experience less anxiety and stress.  

Conclusion

ADHD medications are a cornerstone of treatment for many individuals, significantly improving their quality of life. Whether stimulant or non-stimulant, the choice of medication is highly individualized, taking into account specific symptoms, potential side effects, and personal preferences. If you are looking for a more diet focused approach or nutrition strategies to implement in conjunction with medication then collaborating with healthcare providers experienced working with ADHD can help ensure a tailored approach to managing ADHD symptoms effectively.

Mosquitos are annoying and can ruin a nice evening sitting outside or when you are trying to sleep but are furiously scratching all those annoying bites. Have you ever wondered why some people are more prone to mosquito bites than others?

Mosquitos are not just an annoyance; they can also pose serious health risks by transmitting diseases such as malaria, dengue fever, and the Zika virus. While chemical repellents are widely used, many people are turning to natural alternatives to avoid all the unnecessary toxins and potential side effects. 

Let’s explore why certain people get bitten by mosquitos than others, natural repellants that grown in your garden as well as natural mosquito repellent that you can apply to your skin. 

Why are certain people bitten by mosquitos more often?

Mosquitos have their hit list of preferred dinning establishments, and these include:

• They prefer dinning at blood type O restaurants (especially over blood Type A).
• They prefer dining at dark pubs with minimal lighting – so anyone wearing black or dark clothes is a big hit – so no ACDC shirts).
• Mosquitos are also looking for a good time and love to party. They love going to nightclubs and bars where they have a selection of alcohol – research shows that mosquitoes are attracted to people who have been drinking.
• You have heard of people going to oxygen bars well mosquitos love going to carbon dioxide bars – people doing physical activity or any activity that results in more heavy breathing is on mosquito’s hit list.
• They love hot people – not necessarily good looking just giving off a lot of heat.
• They like to engage in intermittent fasting during the day and therefore prefer to make their reservations for dinner at dusk and dawn.

 

Herbs and Plants: Grow Your Own Protection

Having pots of these herbs and plants in areas outside that you commonly use such as by the BBQ, outdoor dinning area or seating area, patio or even on the dock at the cottage can help make sitting outside during prime biting time more enjoyable.

Basil: Basil is not just a culinary herb; its strong scent also repels mosquitos. You can plant basil around your home or use its essential oil for added protection. 

Lavender: Not only is it pretty and can be used for multiple purposes such as relaxation and sleep it is great as a natural mosquito repellant.

Catnip: Catnip contains nepetalactone, which is highly effective at repelling mosquitoes. Studies have shown it to be even more effective than some chemical repellents.

Marigolds: The scent of marigolds is known to deter mosquitos. Planting marigolds in your garden can help keep these insects away while adding a splash of color to your outdoor space.

Lemon Balm: Lemon balm is a member of the mint family and has a citrusy scent that mosquitoes find unattractive. Crushing the leaves and rubbing them on your skin can provide a natural barrier against mosquito bites.

Natural Mosquito Bite Repellant Remedies

There are a number of studies that have shown certain herbs and essential oils can help repel mosquito bites. These include tee tree oil, soybean oil, citronella, thyme oil, cinnamon oil, lavender and lemon eucalyptus oil. Making your own mosquito repellant can help avoid unwanted toxic repellants, provide a great aroma and may actually be more effective than the commercial ones. 

1. Lemon eucalyptus oil

Used since the 1940s, lemon eucalyptus oil is one of the more well-known natural repellents. One study showed that a mixture of 32% lemon eucalyptus oil provided more than 95% protection against mosquitos for 3 hours. (1)  

You can create your own mixture with 1 part lemon eucalyptus oil to 10 parts sunflower oil or witch hazel. Do not use this for kids under 3 years of age.

2. Lavender

Lavender has analgesic, antifungal, and antiseptic qualities. This means that in addition to preventing mosquito bites, it can calm and soothe the skin. Just drop some lavender oil on a clean cloth and rub it onto the skin and try using lavender scented candles or lavender oil in a diffuser.

3. Cinnamon oil

One study showed cinnamon oil can kill off mosquito eggs. It can also act as a repellent against adult mosquitos. (2)

To make a diluted 1% solution, mix 1/4 teaspoon (or 24 drops) of oil for every 4 ounces of water. You can spray the fluid onto your skin or clothing, around your home, and onto upholstery or plants. Be careful when applying cinnamon oil, as a concentrated dose can irritate your skin.

4. Thyme oil

Thyme oil is also known to help repel insects. Even throwing thyme leaves into a campfire can help as burning thyme leaves offers 85% protection for 60 to 90 minutes.

For a homemade brew, combine 4 drops of thyme oil to every tsp of base oil, such as olive or jojoba oil. For a spray, mix 5 drops of thyme oil with 2 ounces of water. (3) 

5. Soybean oil and lemon grass oil 

According to the University of Florida Medical Entomology Laboratory, soybean-based products can help to prevent mosquito bites. You can use soybean oil, and add a little lemongrass oil. This concoction has been tested to guard against different species of mosquitos. (4) 

6. Citronella

Citronella is one of the most common and go-to mosquito repellants. Citronella candles have ben shown to provide up to 50% extra protection.

8. Tea tree oil

Tea tree oil, contains antiseptic, antimicrobial, and anti-inflammatory properties. But studies also suggest that tea tree oil may be an effective insect repellent.

Research shows that repellents containing tea tree oil are effective against mosquitos, bush flies, and biting midges. (5)

Other mosquito repellants

Interestingly enough Victoria Secrets Bombshell perfume has been shown to repel mosquitos and reduce the risk of getting bitten. (6) 

Natural Repellent Recipe

Creating your own natural mosquito repellent is simple and allows you to customize the formula to your liking. 

Mosquito Repellant Essential Oil Spray:

Ingredients:

• 10 drops of lemon eucalyptus oil
• 10 drops of lavender oil
• 10 drops of tea tree oil
• 1/2 cup of water

Instructions:

1. Mix all the ingredients in a spray bottle.
2. Shake well before each use.
3. Spray on exposed skin and clothing, avoiding the face.

How to Safely Put on Insect Repellant

• Put on sunscreen first.
• Don’t apply repellents under your clothes.
• Don’t spray directly onto face; instead, spray your hands and rub repellent on your face.
• Avoid your eyes and mouth.
• Don’t apply on injured or irritated skin.
• Don’t allow children to apply repellent themselves.
• Wash your hands after you apply repellent.

What to do when you get a bite?

To treat mosquito bites, you can try 

• Rubbing apple cider vinegar at the site of the bite.
  Putting a slice of raw onion or freshly cut garlic on the bite can also provide relief and guard against infection.
  Over-the-counter anti-histamine creams, like calamine lotion or hydrocortisone cream, can help as well.

Summary:

We hope with these strategies you will be able to enjoy your evening or early morning outside not only without the annoying mosquitos and mosquito bites to contend with but with beautiful natural aromas from your garden or repellant.

 

References

1. https://pubmed.ncbi.nlm.nih.gov/24772681/
2. https://pubs.acs.org/doi/abs/10.1021/jf0497152
3. https://malariajournal.biomedcentral.com/articles/10.1186/1475-2875-10-S1-S11
4. https://pubmed.ncbi.nlm.nih.gov/22299433/
5. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1440-6055.2009.00736.x
6. https://academic.oup.com/jinsectscience/article/15/1/140/2583458