Parenting a child with ADHD can feel overwhelming and confusing. Many parents struggle to connect their child’s health issues—like frequent infections or poor sleep—to their emotional struggles. They may get advice from doctors, but it often focuses only on symptoms, leaving them searching for real solutions.
In this episode, host Kate Brownfield from ADHDKidsCanThrive.com is joined by Emma Tekstra, a global health consultant and author of How to Be a Healthy Human, faced this challenge when her son was diagnosed with Asperger’s and ADHD at age five. Instead of relying solely on medical advice, Emma used her background in data and wellness to dig deeper.
She focused on improving his overall health, from diet to emotional support. Over time, these changes transformed his well-being and inspired her career shift toward holistic health.
In this article, we’ll learn about key strategies Emma recommends, such as removing inflammatory foods, using supplements to support brain health, and setting clear boundaries for screen time.
We’ll discover how hands-on activities and emotional support can help children build lasting healthy habits. Moreover, we will share all the practical tips to improve ADHD children’s health and help them thrive.
ADHD Children’s Health and Its Effect on Parent’s Life
Emma’s life changed when her oldest son was diagnosed with Asperger’s and ADHD at age five. From infancy, he had frequent health issues, including gut problems and ear infections. By the time he started kindergarten, his emotional outbursts and obsessive behaviors led his teacher to recommend an evaluation.
Emma took two months off work to understand her son’s challenges. She observed his daily struggles and researched as much as possible. What she learned didn’t always match the advice from doctors. This motivated her to focus on improving her son’s health and shifted her career focus to health and wellness.
Understanding the Connection Between Health Issues
Emma’s pediatrician referred her to specialists, but their advice felt incomplete. To find better answers, she sought out a pediatrician who specialized in neurodiverse children. He explained how gut health and overall body health impact brain function.
Emma realized that her son’s symptoms were connected, not isolated. When she focused on improving his physical health, especially his gut, his overall well-being improved.

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Tips For Building a Strong Partnership to Support ADHD children’s health
Emma believes having a good relationship with your pediatrician makes a big difference.
Here’s her advice:
- Find a Doctor Who Listens: Work with someone who respects your input and involves you in decisions.
- Trust Your Observations: You understand your child better than anyone. Trust what you see and feel.
- Keep Learning: Educate yourself about your child’s condition so you can make informed decisions.
- Be Willing to Change: If your doctor isn’t willing to collaborate, consider finding another one.
Every child has unique needs based on genetics, diet, and lifestyle. Emma believes parents, especially mothers, often sense what their children need before doctors do.
A good partnership with a pediatrician, built on mutual trust and respect, can lead to better health outcomes for your child.
Effective Strategies to Improve ADHD children’s health
Supporting a child’s overall health involves addressing their physical and emotional needs. With the right approach, parents can see noticeable behavior, mood, and energy improvements.
How Diet Influences ADHD children’s health and Brain Function
Nutrition plays a crucial role in helping children feel and function better. Making thoughtful changes to their diet can have a lasting impact.
- Remove Gluten and Dairy: Gluten and dairy can contribute to inflammation and affect mood and focus. In some children, the casein protein in dairy can trigger cravings or even act like an opioid in the brain. Removing these foods can help balance emotions and reduce behavioral issues.
- Avoid Processed Foods: Replace processed snacks, sugary drinks, and artificial dyes with healthier alternatives. Like unsweetened almond or coconut milk, water and nut-based milk are good options.
- Stick to Whole Foods: Simple, homemade meals ensure children get nutrients without unnecessary additives.
Nutritional Supplements for Better Brain Function
Even with a healthy diet, some children may need supplements to help them get essential nutrients, especially during key development stages.
- Multivitamins: These provide a blend of vitamins, minerals, and amino acids that support brain health.
- Probiotics: These help improve gut health by restoring healthy bacteria, especially after antibiotic treatments.
- Zinc and Amino Acids: These help strengthen the immune system and support emotional balance.

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Therapies That Improve Emotional Regulation in ADHD Children
Many children benefit from therapies that help them manage their emotions and sensory sensitivities.
- Weighted Blankets: These provide deep pressure, helping children feel calm and safe, especially during stressful moments.
- Occupational Therapy: Activities like carrying weighted objects or resistance exercises can reduce hyperactivity and improve focus.
- Neurofeedback Therapy: This therapy helps train the brain to improve focus and emotional control. It involves wearing sensors and engaging in relaxing tasks to rewire brain responses.
The Connection Between Physical and Emotional Health
Children who experience frequent infections, poor digestion, or weak immunity may also struggle with emotional challenges, such as anxiety or mood swings. Improving gut health and including sensory therapies can lead to noticeable changes in their mood and resilience.
By combining a balanced diet, nutritional support, and appropriate therapies, parents can support their child’s growth, emotional stability, and overall well-being.
Why Early Interventions Are Crucial for ADHD children’s health
The early years, especially before age ten, are crucial for brain development. During this time, children can build essential skills quickly. After this period, progress is still possible, but it may take more effort.
Supporting children early can help improve focus, organization, and communication, making school and social situations easier.
Strengthening Learning and Memory with Visualization
Some children struggle with reading and recalling events because they can’t form mental images. This makes it harder to stay engaged.
Programs like Lindamood Bell help children create mental pictures as they process information. These programs can be intense but often lead to big improvements in reading and communication.
Parents can also strengthen this skill at home by asking children to describe their day or picture scenes from a story. These simple activities build memory and focus without formal programs.

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Hands-on activities that support ADHD children’s health and focus
Practical activities that engage the mind and body can help children improve their focus and problem-solving skills.
Examples of Engaging Activities:
- Building advanced Lego sets or models that challenge their abilities.
- Gardening projects that teach responsibility and encourage curiosity.
- Creative tasks like crafts or small projects that involve steps and visible results.
Assigning small chores or organizing tasks also helps children practice staying focused. These activities provide fun and productivity, building their attention span while teaching valuable life skills.
Healthy Screen Time Habits
Clear screen time rules help children develop better habits. Avoid giving personal devices too early. Keep shared devices in common areas and charge them outside bedrooms to prevent nighttime distractions.
Limiting screen time during meals or family activities helps children focus on real-world interactions. It’s also important to regularly check how they use their devices to ensure their online activities are safe.
For children who find face-to-face communication difficult, texting can be a useful tool for self-expression. However, balancing this with offline activities is essential to support their development.
Managing Social Media and Phone Use for Better Focus
Smartphones and social media often pull children into constant updates and distractions, making it hard to focus. This can be especially challenging for children with ADHD, who may crave instant feedback from notifications.
Setting small but effective boundaries:
- Encourage phone-free times during studying, workouts, and family meals.
- Suggest keeping the phone in another room during focused tasks.
- Promote device-free breaks like short walks to clear their mind and recharge.
These simple changes help children stay present, lower stress, and build better focus.
Supporting ADHD children’s health During Teenage Years
Teens often face peer pressure to eat unhealthy food. Many rebel against healthy habits but often return to them later.
For example, some teens may return to home-cooked meals after noticing how junk food affects their energy or skin. Encourage them to connect how food makes them feel rather than enforcing strict rules.
Making Nutrition Approachable
Healthy eating doesn’t have to feel complicated. Start with simple steps:
- Replace soda with water or homemade fruit-infused drinks.
- Add more whole foods, like fresh vegetables and proteins, to their meals.
- Involve your child in meal prep or cooking to make it fun and engaging.
When children see healthy eating as part of everyday life, they’re more likely to build lasting habits.

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Positive Changes Are Always Possible
It’s never too late to make positive changes. Whether your child is in preschool or high school, small steps in nutrition, sleep, and exercise can make a difference
Avoid focusing solely on labels like ADHD or anxiety. Teach your child how daily habits affect their focus, mood, and energy. This helps them feel more in control of their health.
Flexible Approach to Improving ADHD children’s health
There’s no single solution for improving health. While medication can help, some children benefit from diet changes, supplements, and natural remedies.
When choosing supplements, avoid sugary gummies. Instead, choose high-quality vitamins and minerals without unnecessary additives. A flexible approach lets you adjust strategies based on your child’s needs.
Finding Reliable Support and Resources
Trusted resources make it easier to support your child. Experts like Dr. Daniel Amen offer guidance on brain health and nutrition. His books and online resources provide helpful tips without the need for expensive clinics.
Find reliable websites, books, and wellness communities offering practical advice. These tools, paired with small changes at home, can help your child build strong, lasting habits for better health.
Conclusion
Improving ADHD children’s health starts with simple, consistent changes supporting their body and mind. Healthy meals, less screen time, and engaging activities can improve focus, mood, and energy levels. Even if teens resist at times, early habits often guide them back to better choices as they grow.
It’s never too late to make a positive change. Small steps, like adding whole foods or encouraging daily movement, can make a real difference. Focus on overall health instead of labels, and involve your child in decisions to help them feel empowered.
A flexible approach works best. Whether adjusting their diet, introducing helpful supplements, or trying new routines, find what works for your child. With trusted resources and consistent support, you can build an environment where they can thrive and develop lifelong healthy habits.
FAQs
How does sleep affect ADHD children’s health?
Sleep plays a big role in brain function and emotional control. Poor sleep can increase hyperactivity and reduce focus.
How can I help my child handle peer pressure around unhealthy foods?
Talk openly about how certain foods affect their energy and mood. Encourage balanced choices and involve them in meal prep.
Are there specific exercises that support ADHD children’s health?
Yes, activities like yoga, swimming, and resistance exercises help improve focus and reduce restlessness.
How important is hydration for ADHD children’s health?
Hydration affects brain function and energy levels. Encourage water over sugary drinks to support better focus and mood.
How do sensory tools help improve ADHD children’s health?
Sensory tools like weighted blankets or fidget toys help children feel calmer and improve self-regulation.