From Overwhelm to Balance: Tools to Support Neurodivergent Minds

Although there is no official definition for neurodivergence, it is understood as the natural and valuable variation in human brains and cognitive functioning.² Where most people are ‘neurotypical’, meaning that the brain functions in the way society would expect, it is estimated that 1 in 7 people in the UK are neurodivergent.¹ This means someone has a diagnosis of one or more of the conditions associated with neurodivergence including attention deficit hyperactivity disorder (ADHD), attention deficit disorder (ADD), autism spectrum disorder (ASD), dyslexia, dyspraxia, and synesthesia. If someone is neurodivergent, they behave, learn, and process information differently from what is considered ‘typical’.

Neurodiversity highlights the importance of uniqueness and that differences in brain function are not a deficit but something to embrace. Those who are neurodivergent often thrive in areas of creativity including art and music; they can be high energy, original thinkers, detail-focused, and entrepreneurial.

Whilst it is necessary to embrace individuality, a diagnosis of neurodivergence often comes with its own challenges. Many children, adolescents, and adults on the neurodivergent spectrum struggle to align their environment to their needs. This can lead to social anxiety and social difficulties.

1 in 7 people in the UK are neurodivergent.¹

Challenges associated with being neurodiverse

• Masking – hiding certain traits to fit in. This is particularly common in women and can be physically and emotionally exhausting.³
• Sensory overload – high sensitivity to sensory stimuli such as lights, sounds, and smells, which can make everyday environments overwhelming.
• Late diagnosis – many people can go through large portions of their life without recognising their differences and, therefore, lacking understanding and support.
• Learning difficulties – a neurodivergent brain does not typically fit well within traditional education systems.
• Stigma and misunderstanding – bullying and social exclusion are common both in schools and the workplace.⁴
• Communication challenges – misinterpretation of social cues and difficulties understanding non-verbal communication can make relationships challenging.⁴

The etiology behind neurodivergence is complex and multifactorial. Some of the latest findings include:

Mitochondrial dysfunction:
Elevated biomarkers of mitochondrial dysfunction have been found in ASD individuals. There were significant elevations in the prevalence of lactate, pyruvate, alanine, and creatine kinase which may contribute to abnormalities in brain development, cognition, and comorbidities such as immune and gastrointestinal dysfunction, as well as neurodevelopmental regression.⁵

Excess reactive oxygen species (ROS) has also been found in the mitochondria in those with ASD which can contribute to brain neurotoxicity. This excess ROS can limit the availability of antioxidants to the brain, resulting in oxidative stress affecting the nervous system, further driving ASD symptoms.⁶

Genetic variants:
The dopamine and noradrenaline pathways implicated in ADHD have been examined. Those with ADHD had variants across six genes including serotonin transporter gene (5HTT), dopamine transporter gene (DAT1), dopamine receptor genes (DRD4 & DRD5), serotonin 1B receptor gene (HTR1B), and a gene coding for a synaptic vesicle regulating protein known as SNAP25.⁶ These variants can affect dopamine levels and signalling in the brain, contributing to ADHD symptoms including impulsivity, hyperactivity, and difficulty with concentration. Studies have also shown an association between adult ADHD and BAIAP2 (brain-specific angiogenesis inhibitor 1-associated protein 2), which is involved in neuronal proliferation and survival.⁶

Nutritional status:
Vitamin D deficiency in the mother during gestation has been shown to influence brain development of the foetus and alter the synthesis of the brain-derived neurotropic factor – an implication in the pathophysiology of ADHD.⁷ Selenium deficiency during pregnancy has also been shown to be a risk factor for both ADHD and ASD.⁸ A high proportion of children with ADHD were found to be low in magnesium, which is needed for neurotransmitter production and regulation, helping with focus, memory, and relaxation.¹⁰ Children with ADHD have also been found to have lower levels of B12 and folate compared to healthy children,²⁹ suggesting potential issues with methylation which supports the synthesis and metabolism of serotonin, dopamine, and norepinephrine, critical for mood, focus, and behaviour regulation.³⁰

Dysbiosis:
An imbalance in the gut microbiome is emerging as a significant contributor to ASD symptoms.¹⁰ Those with ASD have lower levels of Bifidobacterium, Lactobacillus, and Clostridium species.¹¹,¹² They also have increased intestinal permeability.¹⁰ Increased intestinal permeability (leaky gut) has been shown to affect the nervous system,¹³ contributing to symptoms of anxiety, irritability, overwhelm, and digestive issues.

Immune dysregulation:
Children with ADHD showed significantly higher levels of adenosine deaminase, nitric oxide synthase, and xanthine oxidase activities and significantly lower levels of glutathione and paraoxonase-1 when compared to those of healthy children.¹⁴ This suggests oxidative stress and cellular immunity might play a part in the pathogenesis of ADHD.

Environmental exposure:
Endocrine disrupting chemicals (EDc’s) can have neurotoxic effects on brain development and disrupt dopaminergic pathways. There is a strong association with early life exposure of lead, phthalates, and bisphenol A (BPA) and ADHD.¹⁵

Dietary recommendations to support neurodivergency
Diet can often be a barrier as different tastes, appearance, and textures can trigger discomfort and, in some cases, even lead to gagging and heaving, especially in children.¹⁶ For tips on how to support fussy eaters, read our recent blog: Children's Health: Funny About Foods.

This often means individuals stick to the same food groups, high in refined carbohydrates which tend to lack protein¹⁷ and fibre, with inadequate fluid intake, contributing to constipation.¹⁸ We have seen the distinct correlation with autism and low levels of certain beneficial strains of bacteria.¹¹ Whilst genetics and the environment play a role, diet is also a major component in establishing a healthy, diverse gut microbiome.¹⁹

Live bacteria feed off the fibre we get from our diet. The short chain fatty acids (SCFAs) produced following the fermentation of fibre support the diversification of the gut microbiome and help with intestinal permeability²⁰ which is prevalent in autism.¹¹ Consuming fibre-rich foods from fruits, vegetables, beans, nuts, seeds, and wholegrains can help support the diversification of the gut microbiome.

The Mediterranean diet, which incorporates whole foods including a diverse range of fruits and vegetables, protein, wholegrains, and healthy fats, has been shown to be effective in those with ADHD.²¹ The Ketogenic diet has also been shown to improve repetitive behaviour, social skills, and impaired learning in autism.²²

Casein and gluten contain free glutamate which can worsen ASD symptoms.²³ Other foods to limit include cured meats, matured cheeses, soy sauce, fish sauce, malted barley, grape juice, modified food starch, yeast extract, and hydrolysed proteins. MSG and other glutamic acid-containing additives including E620, E623, E624, and E625 should also be avoided.²³

Lifestyle considerations
Screen time can be beneficial for social engagement and education, but excessive exposure can be stimulating, which those with ASD and ADD/ADHD often cannot tolerate. Excessive screen time may contribute to irritability, obsessive-compulsive behaviours²⁴, and affect sleep²⁵ – something many neurodivergent individuals struggle with due to lower melatonin and less REM sleep.²⁶

Good sleep hygiene is essential for memory consolidation and regulating neurotransmitters including serotonin and dopamine.²⁷ Lack of sleep can reduce resilience to stress, impair emotion regulation, and increase sensitivity to stimulation.²⁷

Daily movement such as dancing, swimming, or walking enhances BDNF, promoting neuroplasticity and executive function in ADHD,²⁸ which can help with focus, hyperactivity, and mood. Finding enjoyable forms of movement is key as some exercises may cause overwhelm.

Key nutrients for neurodivergence

• B12 found in meat, fish, eggs and dairy, and folate from leafy green vegetables supports methylation, a significant process for the synthesis and metabolism of serotonin, dopamine and norepinephrine. Adding nuts, seeds, avocados and spinach into the diet can increase magnesium levels, which are often low in children with ADHD and can help with mood and focus.
• Sulforaphane a phytochemical which upregulates genes that protect aerobic cells against oxidative stress, inflammation, and DNA-damage,​³¹​ has been shown to improve social interaction, abnormal behaviour and verbal communication in those with ASD. Sulforaphane can be added to the diet from cruciferous vegetables including kale, broccoli and cauliflower. 

• Omega-3 found in salmon, mackerel, chia seeds and walnuts, and acetyl L-carnitine have also been shown to improve focus and are associated with a reduction in ADHD symptoms.​^32,33​ Good sources of acetyl L-carnitine include beef, lamb, avocados and asparagus.  
• Alpha lipoic acid from liver, spinach and broccoli has been linked to mitochondrial function.^​34​  
• L-theanine found in green tea has been shown to improve both sleep and focus in ADHD.^​35​  
• Saffron has been linked to a reduction in ADHD symptoms with the same or higher efficacy than Ritalin.​^36,37​ 

Luckily, awareness and research in this area is growing, and we are beginning to move from a behaviour only approach to understanding more how diet, nutrients and lifestyle interventions can be an effective way to help manage many of the symptoms and improve quality of life.  

References

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