Journal

Make Your ADHD Christmas Fizz Not Fizzle  

We all want to avoid decking the halls with boughs of folly, let’s shine a special spotlight on the hidden struggles ADHD kids and their parents face during what can be the most frenzied time of year. 

Is an ADHD Grinch-free Christmas possible?  

ADHD in children means that anxiety and exhaustion can wrestle against enjoyment. While low dopamine might make the hunt for stimulation high, pushing that ‘annual magic’ too hard can mean it all unravels like a badly knitted Christmas stocking.

Alongside beautiful characteristics such as intelligence, imagination and empathy come other ADHD traits the NHS list as social anxiety, sight and noise sensitivities, emotional dysregulation and overwhelm that can really take the crackle out of Christmas.

Our ADHD-friendly 12-days of Christmas

While we can't promise your Yuletide will run without a hiccup, a few tweaks could make your ADHD Christmas much more of a cracker than a crash.

1. Dreaming of a bite-sized Christmas 

Protect their social battery – ADHD kids expend a lot of energy. They can also quickly become overwhelmed. 

Consider trimming the festivities: stick to immediate family on the big day and spread out the extended crew on different days, giving kids a chance to recharge in between. Who said Christmas can't be done in bite-sizes?

2. Good King Senses  

ADHD in kids often means being up against sensory nightmares – think loud TVs, clinking glasses, gaudy Christmas lights, paper hats that feel like a crown of thorns, being hugged when you hate touch. These can all be major ADHD sensory triggers. 

It’s a good idea to establish a code beforehand to use for a quick escape, set up a quiet space with soft lighting, and bring an iPad and noise-cancelling headphones with you. Sometimes, a strategic retreat is the best gift.

3. Managing expectations

Before the festive break, ask your kids what they really want – even if it’s as outrageous as a wishing well (trust me, I’ve been there) or a sleep fairy (actually, I asked for this). If their dreams are bigger than Santa can handle, be upfront about it. No child wants to discover the mega-Lego set they’ve set their heart on is off the table on Christmas morning, especially when emotional dysregulation is such a significant part of ADHD. 

Spare them the stress of unwrapping gifts in front of family. Here's what Lillia, 15, says: “You’re expected to have a positive reaction and that can be stressful especially as you’re already the centre of attention – that’s already socially draining. You must then react a certain way, regardless of how you feel, and force yourself to look happy even if you’re not. That’s a lot of pressure.”

4. Ditch Christmas shopping

Being trapped inside busy, stuffy, noisy, crowded stores with long queues can be the seventh circle of hell for any child. Ramp that up ten-fold for an ADHD child. 

Here’s some advice from Lillia: “If your child doesn’t show an interest in going shopping with you, don’t force them. Leave them with a relative, friend or parent as they’re likely to find it stressful.”

“If you can’t do this – or they want to go –take a friend with you. That way, if they find it too overstimulating, the friend can step out with them. If they’re old enough to be independent, they can go to a nearby café and wait there.”

The key thing is “to give them some options”.

5. Don’t force the fun

Asking an ADHD child to ‘join in’ when they’re already struggling to keep it together is likely to provoke a frosty withdrawal or a meltdown. Whether it’s time at pantos or fun with relatives, consider breaking visits into manageable chunks.

Lillia advises, “Don’t get mad at a child for wanting to sit out. Don’t nag them to return if you think they need more social interaction. If they’re not up for it, don’t force them.” She reminds us that socialising “shouldn’t feel like a chore”.

6. Do plan the fun 

It’s worth looking out for any Christmas-themed activities happening near you, like ice skating or Christmas markets. You can even make a den at home and watch Christmas films inside. Having something for your ADHD child to look forward to every day keeps their dopamine boosted the right way. If possible, get outside. ADHD and exercise have been shown to help with a reduction in their ADHD symptoms. 

7. Better fuel this Yule

With chocolate everywhere, our ADHDer’s dopamine-seeking brains will be partying without thinking of the crash. 

We know impulse control makes it hard for them to stop, so instead let them have a nibble and keep the rest somewhere safe especially for them. 

Turkey, on the other hand, is loaded with tryptophan which boosts serotonin for better moods and less anxiety. For a science-backed mood enhancer, try saffron – nature’s way to feel better and tackle ADHD symptoms.

   8. No scary mystery dishes

If they’re already on a knife edge, a Christmas feast with too much food could be overwhelming. It’s a good idea to always have one comforting go-to dish for your ADHD child.

It’s worth knowing that 90% of serotonin is created in the gut. A lot of ADHD children have stomach issues, from cramps to constipation. If this is your child, it might be worth looking at Gut Love. 

9. Keep a routine 

Although that dopamine kick wants novelty, it doesn’t mean routine should be chucked out of the window.

Discuss plans and try not to spring surprises on them. That certainly doesn’t mean Christmas has to be dull. It just needs a bit of planning. ADHD loves stimulation, but also thanks you for putting some reassuring scaffolding in place. 

10. Emotional regulation check-in

Emotional dysregulation is a hallmark of ADHD, where kids experience emotions more intensely, longer and deeper than their neurotypical peers. It’s often the most hidden part of ADHD too.  

Dr Caroline Buzanko points out that when a child’s emotional brain is on overdrive, logic takes a back seat while the ‘emotional brain will overpower the cognitive brain every time’. 

Instead of using reason which taps into their already depleted executive function skills, Dr. Buzanko suggests harnessing emotional energy. “Emotions are stronger motivators than reason.” Use gratitude, pride, and compassion – and we’ll all see fewer meltdowns.

Stimulating the vagus nerve is also said to help: You can even do this by singing cheesy Christmas hits. 

And let’s not forget Saffron. This is Mother Nature’s gift for managing moods, ADHD, hormones, sleep and more.

11. Sleep fairy 

With brains buzzing like pinball machines, ADHD kids struggle to fall asleep or get enough of it. 

ADHD-related sleep problems come from issues with the regulation of brain activity that can mean anything from a  delayed circadian rhythm and later melatonin production, to insomnia.

The usual sleep hygiene rules apply, including getting outside in the earlier part of the day to try and set sleep cycles, as well as keeping to the same wake-up time each morning can help.

Another natural great way to help your ADHD child unwind is magnesium. It regulates neurotransmitters related to mental tension – learn more about it here.

And of course, Saffron is great for mood balance as it helps banish stress. Saffrosun Calm and Saffrosun for Children can help sooth away anxiety and make for a more restful night. 

12. Nature and Nutrition for ADHD

Thankfully Mother Nature has some pretty special gifts which can help with many of the challenging symptoms of ADHD. Look out for: 

Saffrosun Calm (and for Children)

Which helps alleviate nervousness, improves sleep and restores emotional balance. It also enhances dopamine, serotonin, and noradrenaline—ideal for ADHD.

Marine Magnesium

Supports nerve and muscle function, improves sleep and reduces stress and helps to decreases brain fog.

Immune Hero for Children

Contains Zinc to regulate dopamine and aids iron absorption, that’s essential for brain development and cognitive function

Gut Love (+14)

Enhances digestive health and alleviates gut issues in ADHD kids by improving the absorption of nutrients.

Foods that can help ADHD symptoms

 The nutrients in certain foods travel to the brain and contribute to dopamine production, for example lots of fruits and vegetables.

Protein, including lean meats like turkey is great, as are foods rich in omega-3 fatty acids like salmon. Research has shown that consuming the amino acid tyrosine found in milk and bananas and more can also increase dopamine availability.

Try to avoid sugar and artificial colourings.

If you have any questions please do not hesitate to contact our pharmacists on pharmacist@thenakedpharmacy.com or call us 01483 678 438.

What is Alzheimers disease?

In our lifetime, one in two of us will be affected by dementia whether this is through caring for someone with the condition, developing it ourselves, or both. The NHS defines Alzheimer's disease a progressive neurodegenerative disorder that primarily affects older adults, typically becoming noticeable after the age of 65. The symptoms of Alzheimer's disease worsen over time and can be divided into early, middle, and late stages.

(NHS Alzheimers Disease Symptoms)

Alzheimers disease symptoms

Deaths registered in England and Wales -ONS UK

What is type 3 diabetes?

Evidence shows that poorly controlled blood sugar can increase the risk of developing Alzheimer’s Disease. This relationship is so strong that Alzheimer’s disease is often referred to as diabetes of the brain or Type 3 diabetes.

Insulin resistance

Insulin is vital for glucose regulation and plays a crucial role in maintaining cognitive function. However, when the brain becomes resistant to insulin, it struggles to utilise glucose effectively, potentially contributing to the development and progression of Alzheimer's disease.

Does sugar cause inflammation?

Excessive sugar intake has been implicated in chronic inflammation throughout the body, and the brain is no exception. Neuroinflammation, triggered by the body’s response to poorly controlled sugar levels, is now recognised as a potential contributor to Alzheimer's disease. The inflammatory response in the brain can lead to the formation of beta-amyloid plaques, a hallmark of Alzheimer's.

Symptoms of too much sugar in your body

It's important to note that the body reacts differently to sugar depending on individual health, metabolism, and the amount and type of sugar consumed. Here are some common symptoms associated with excessive sugar intake:

• Weight gain: high sugar intake, especially from sugary drinks, can contribute to weight gain due to its high calorie content and its ability to increase hunger and craving for more sugary foods.
• Low energy: consuming a lot of sugar can cause rapid spikes in blood sugar levels, followed by sharp drops, which can lead to feelings of fatigue, irritability, and hunger.
• Dental problems: sugar is a leading cause of dental cavities and gum disease as sugar feeds the harmful bacteria in the mouth.
• Mood changes: excessive sugar consumption can lead to mood swings, irritability, and may even contribute to symptoms of depression and anxiety.
• Skin issues: high sugar diets can exacerbate skin conditions such as acne and can contribute to premature aging of the skin.
• Fatty liver disease: excessive intake of fructose, a type of sugar, can lead to a build-up of fat in the liver, which can progress to non-alcoholic fatty liver disease.
• Impact on Sleep: High sugar consumption, especially close to bedtime, can interfere with your ability to have a restful night's sleep.

The scientific evidence

A 2021 study involving 1865 adults over 19 years found a higher risk of Alzheimer's, all types of dementia, and stroke in people who consumed the most sugar, especially in the form of drinks.

A study with 37,689 people found a link between high sugar intake and increased Alzheimer’s risk among women.

A review undertaken in 2022 found that people with type 2 diabetes are up to 90% more likely to develop Alzheimer’s disease or another type of dementia.

A 2022 study with 4,932 people found that the link between Alzheimer’s, high blood sugar, and high cholesterol can begin as early as age 35. Researchers followed the participants over decades. They found that managing cholesterol and blood sugar levels early may help lower the risk of developing Alzheimer’s later. 

Metabolic Gold

Metabolic Gold is our natural supplement formulated using pure artichoke leaf extract and bergamot fruit extract. These two botanicals contain bioactive compounds that provides effective support to help control sugar levels and therfore reduce your risk of dementia.

Metabolic Gold will help to improve sugar metabolism, reduce insulin resistance and restore normal cholesterol balance and weight management.

How does Metabolic Gold work?

Another study found that supplementing with artichoke leaf extract for 60 days improved sugar control, insulin sensitivity, and reduced LDL cholesterol and weight circumference.

Protecting the brain

It’s never too late to make the lifestyle changes needed to protect your health. Here are a few things you can do to reduce your risk by managing your sugar levels.

Balanced nutrition

Opt for a diet rich in whole foods, emphasising fruits, vegetables, lean proteins, and whole grains. Minimise processed foods and refined sugars. Be wary about hidden sugars in processed foods, drinks, and snacks. Read labels and choose low-sugar alternatives when possible.

Foods with anti inflammatory properties

Eat foods with anti-inflammatory properties such as beans, avocados, green leafy vegetables, berries, fish and incorporate spices such as turmeric and ginger into your cooking.

What are inflammatory foods?

Avoid foods that can cause inflammation such as processed meat, red meat (steak, hamburgers), bread and pasta made with white flour, baked goods (cakes, cookies) and bad sugars.

Our Natruflex Turmeric capsules contain high-strength turmeric containing 95% curcuminoids (the compounds responsible for the anti-inflammatory effects) alongside black pepper extract to increase absorption of the turmeric and we’ve also added in Marine Magnesium.

Regular exercise

Physical activity not only helps regulate blood sugar levels but also promotes overall brain health by enhancing blood flow and reducing inflammation.

Cognitive stimulation

Mental stimulation is vital for maintaining cognitive function. Engage in activities that stimulate the brain, such as puzzles, reading, and learning new skills.

Call our pharmacist if you have concerns

If you have any concerns about sugar or cholesterol or your health risks in general, please call our pharmacists for free advice. (+44) 01483 685 630

Dimple Varu

Dimple is a pharmacist with 12 years of experience working in retail and general practice and now specialises in providing education and advice on natural supplements.

She believes in the power of nature and using natural existing compounds to enhance our health, whether that’s treating pain or helping to prevent long term conditions. Mum of 1, living a busy life, loves reading and baking if she has the time.

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