October is Attention Deficit Hyperactivity Disorder Awareness Month

ADHD Awareness Month’s goal is to provide reliable information and resources to help people thrive with ADHD. Attention deficit hyperactivity disorder (ADHD) is a long-term problem that results in poor concentration and control of impulses. It can affect a child’s learning and social interactions and can have a significant impact on family functioning. It is more common in boys than girls. About 1 in 9 children in the U.S., between the ages of 3 and 17, have been diagnosed with ADHD.

People with ADHD may have a tough time paying attention, controlling impulsive behaviors, and being overactive. It is caused by an imbalance of neurotransmitters (chemical messengers) in the brain, primarily dopamine. The condition has a significant genetic component, though it can also be caused by environmental factors, premature delivery, low birth weight, brain injuries, and alcohol or tobacco use during pregnancy.

While there is no definitive ADHD diet, many claim that certain diets, foods, and meal plans can help reduce symptoms. It is recommended to eat a well-balanced diet rich in fruits and vegetables, protein, complex carbohydrates, and non-processed foods. Adults and children with ADHD may feel better if they limit or avoid the following: sugar/sugary drinks and other simple carbohydrates (white bread, rice, pasta, potatoes, candy, sports drinks, etc.). caffeine and artificial additives (colors, flavors, preservatives, sweeteners).

General dietary tips for ADHD include:

• Eat balanced meals. Try to include a mix of vegetables, whole grains, protein, and omega-3 fatty acids in most meals.
• Schedule regular meal and snack times, as routine is important for children with ADHD.
• Do not skip meals, as this could lead to blood sugar crashes and excessive junk food consumption.
• Keep plenty of healthy foods on hand for a quick snack, such as fruits, nuts, and chopped vegetables.
• Speak to a doctor about taking a multivitamin and multimineral supplement, which may be especially helpful for fussy eaters and people with nutrient deficiencies.
• Check all ingredient labels on food packaging and avoid foods that contain artificial additives and excessive amounts of sugar.
• Shop around the perimeter of the grocery store, which tends to contain the most minimally processed whole foods.

Performing regular exercise plays a key role in promoting various areas of brain health. A recent study showing regular physical activity decreased the severity of ADHD symptoms and improved cognitive functioning in children has a lot of people talking about the future of exercise as a treatment for ADHD.

October is National Down Syndrome Month

Down Syndrome is a genetic disorder associated with physical growth delays, characteristic facial features and mild to moderate developmental and intellectual disability. It is caused by the presence of full or partial extra copy of chromosome 21. It is associated with a characteristic facial appearance but also health wise with learning difficulties, poor muscle tone, increased risk of heart defects, and digestive problems. Learning to maintain a healthy diet and activity level as they age will help them be more independent as an adult.

While a healthy diet is important for everyone, a healthy diet for individuals with Down syndrome may include:

• Including whole grains, tubers, vegetables, fruits, proteins, dairy products, and oils or saturated fats in the daily diet.
• Limiting excess snacking or grazing, especially processed food, and treats.
• Drinking more water and less sugary beverages.

Exercise is also important for everyone. It is recommended to get at least 15 to 30 minutes of exercise daily. For individuals with Down Syndrome, exercise has several benefits including:

• Improved mobility, balance, coordination, strength, and endurance.
• Reduced risk of obesity, metabolic, and cardiovascular diseases.
• Walking can have significant benefits for both physical fitness and cognitive health.
• Regular physical activity helps improve aerobic capacity and muscle strength.
• Recommended exercises include bodyweight squats, leg presses, leg curls, lat pull-downs, chest press, upright rows, and push-ups.

Medical management, home environment, early intervention, education, and vocational training can significantly affect the level of functioning of children and adolescents with Down syndrome and facilitate their transition to adulthood.

What’s happening?

Bio Ability’s Physio Step Down Program

This program is designed to support teens aging out of therapy and adults discharged from therapy who still need support with exercise and advancing their strength, flexibility, and mobility goals. If you or someone you know has a teen about to age out of therapy in the next 12 months, contact us and let’s get started working together to assure a smooth transition once therapy ends. If you or someone you love know any adults or seniors currently in therapy about to be discharged that would like continued help exercising after therapy finishes, contact us and we will come up with a plan to assure a smooth transition for you.  You can call Bio Ability or email dawn.koch@bio-ability.com.

October Class Schedule

It is always best to see the online schedule for the most current availability.  We have a variety of adaptive Gymnastics, Ninja and Fitness classes available as well as appointment times for one-on-one opportunities. You can see this by clicking the register now button at the bottom of the website page.

If you are or have a teenager with a group of friends that would like to exercise together, register for Adaptive Fitness (teen/adult).  We currently have availability Wednesday at 530 or Saturday at 11 but we can schedule a time that works for your group of at least 3 and up to 5.

Exercise of the Month: Body Weight Exercises

Bodyweight exercises are a fantastic way for children and adults alike to build strength, coordination, and balance without needing any equipment. Here are some great exercises that can be done at home:

1. Squats: Strengthen the lower body. Start with feet hip-width apart, hands on hips, and bend knees as if sitting in an invisible chair.
2. Lunges: Tone and strengthen the legs. Step forward with one leg, lower hips until both knees are at 90-degree angles.
3. Bicycle Crunches: Work the core. Lie on the back, lift knees to chest, and alternate touching elbows to opposite knees.
4. Bridge: Strengthen the glutes and core. Lie on the back, bend knees, and lift hips off the ground^.

Healthy Kid Snack for Halloween: Boonanas (eatingrichly.com)

Ingredients

• 2 bananas
• 8 mini chocolate chips
• 4 chocolate chips
• 1/2 tsp peanut butter, optional

Directions

1. Peel the bananas then slice them in half.
2. Try standing them on the cut end and continue trimming the base until they can stand on their own.
3. Press two mini chocolate chips into the banana, pointy side first, about 1/2 inch down from the tip.
4. Press one chocolate chip pointy side first into the banana, below the mini chocolate chips.
5. Serve standing on a plate, use a little peanut butter to help them stay standing if needed.

Nutrition Information 

Servings 2, Calories 109

Total Carbs 27.5g, Fiber 3g, Sugars 14.8g; Protein 1.35g; Fat 0g, Sat Fat 0g