Nourishing Neurodiversity. The Role of Nutrition and Breathwork
Neurodivergent individuals, including those with Autism Spectrum Disorder (ASD), Attention-Deficit/Hyperactivity Disorder (ADHD) and dyslexia can experience challenges with focus, attention and emotional regulation. While medication and therapy can be beneficial nutritional psychiatry—an emerging field that examines the impact of food on mental health—has become increasingly recognized for its role in supporting cognitive function and mood regulation. Furthermore, Conscious Connected Breathwork (CCB) is showing promise in enhancing well-being by regulating the nervous system and boosting emotional resilience. Nutrition and breathwork are valuable additional tools that can be integrated into existing strategies to enhance cognitive performance and emotional wellbeing for everyone including neurodiverse individuals.
Nutrition and the Neurodiverse Brain
Research suggests that targeted nutritional strategies can support brain health, improve attention, and help regulate mood. Here are some of the key nutrients to consider.
Omega-3 Fatty Acids – Found in fatty fish, walnuts, and flaxseeds, omega-3s are crucial for brain development, reducing inflammation, and supporting focus and mood regulation (Richardson & Montgomery, 2005).
Choline – Essential for memory and learning, choline is found in eggs, beef liver, and soybeans (Derbyshire & Maes, 2023).
B Vitamins – Vital for energy production and nervous system function, B vitamins are present in leafy greens, eggs, poultry, and legumes (Landaas et al., 2016).
Magnesium – A natural relaxant, magnesium-rich foods like pumpkin seeds, dark chocolate, and avocados help with stress regulation (Effatpanah et al., 2019).
Fermented Foods – The gut-brain connection is critical for mental health. Probiotic-rich foods like yogurt, kefir, and kimchi help regulate neurotransmitter production (Taniya et al., 2022).
Zinc – Important for mood and attention, zinc is found in oysters, red meat, and cashews (Ghoreishy et al., 2021).
Iron – Necessary for oxygenation of the brain, iron-rich foods include red meat, spinach, and lentils (Ptacek et al., 2016).
Antioxidants – Found in berries, dark chocolate, and green tea, antioxidants help protect brain cells from oxidative stress (Turiaco et al., 2024).
Oligomeric Proanthocyanidins (OPC) – Found in foods like grapes, berries, and cocoa, OPCs are powerful antioxidants that may support cognitive function, reduce oxidative stress, and enhance memory
Phosphatidylserine (Phos Serine) – A phospholipid found in foods such as soybeans and egg yolks, Phos Serine has been shown to improve memory, reduce stress, and support overall brain health
Breathwork as a Tool for Cognitive and Emotional Support
Conscious Connected Breathwork (CCB) is a rhythmic breathing technique that involves continuous, unbroken breaths, which helps regulate the nervous system and increase oxygenation to the brain. Breathwork is particularly beneficial for neurodivergent individuals due to its ability to:
- Enhance Focus and Attention – Breathwork changes oxygen flow in regions of the brain which can help reduce anxiety and support focus and attention span by calming the mind and reducing distractions.
- Regulate Emotions and Reduce Anxiety – Deep breathing stimulates the parasympathetic nervous system, triggering a relaxation response and reducing stress. This can help manage anxiety and emotional dysregulation, providing a calming effect during moments of overwhelm or frustration
- Improve Impulse Control – Breathwork helps individuals develop greater awareness of bodily sensations, creating space to pause and process emotions before reacting. This practice is particularly beneficial for improving impulse control and managing impulsivity, a common challenge for individuals with ADHD.
- Support Sensory Processing – Deep, mindful breathing can provide grounding, helping individuals manage sensory overload. By focusing on the breath, individuals can center themselves and regain emotional balance when feeling overwhelmed by external stimuli
Practical Tips for Integrating Nutrition & Breathwork
Integrating nutrient-dense foods with breathwork and other mindful practices has the potential to support cognitive and emotional health. Here are some tips:
- Kickstart Your Day with Brain boosting nutrients: Begin your morning with a protein rich breakfast with healthy fats. This helps stabilize blood sugar levels and amino acids for neurotransmitter support.
- Stay Hydrated: Dehydration can impair cognitive performance and mood. Make sure to drink plenty of water throughout the day, and consider herbal teas like chamomile or Valerian to support relaxation and focus. Avoid too much caffeinated drinks especially later in the day
- Use Breathwork to Prepare for Stressful Situations: Integrate breathwork daily and make time to include a breathwork session before potentially stressful or demanding tasks. This helps calm the nervous system, enhance mental clarity, and promote balance.
- Maintain Stable Blood Sugar for Mood Regulation: Focus meals on sufficient protein with a variety of antioxidant rich vegetables and opt for wholegrains or starchy vegetables for carbohydrates. This helps prevent energy crashes, irritability, and mood swings, making it easier to stay calm and focused.
- Incorporate Antioxidant-Rich Snacks: Snack on foods like berries, nuts, and seeds, matcha green tea, dark chocolate which are rich in antioxidants. These foods can help protect brain cells from oxidative stress and support cognitive function and emotional regulation.
- Support Your Gut-Brain Connection: Include probiotic-rich foods like yogurt, kefir, and kimchi, as well as fibre-rich meals and polyphenol rich foods (e.g berries, green tea). A diverse microbiome impacts neurotransmitter and hormone production, which is essential for mood regulation and mental clarity.
- Practice Breathwork During Transitions: Between tasks or activities, take a few minutes to engage in breathwork. This short break helps reset your nervous system and improve focus, ensuring smoother transitions throughout your day.
- Mindful Eating: Practice mindful eating by taking a few deep breaths before eating. Focus on the flavors, textures, and sensations of your food. This support digestion and helps prevent overeating, and deepens your connection to nourishing foods.
- End the Day with Relaxing Nutrients: To promote a restful night and improve sleep quality, incorporate foods rich in magnesium and tryptophan. Great options include leafy greens like spinach and kale, which are high in magnesium, and turkey, chicken, and salmon, which are excellent sources of tryptophan. Other foods like pumpkin seeds, chia seeds, and bananas also provide magnesium, while nuts like walnuts and cashews offer a calming effect. These nutrient-dense foods help relax the nervous system, support better sleep, and contribute to overall well-being.
By combining breathwork and nutrient rich foods into existing strategies you have the potential to enhance focus, attention and emotional well-being.
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