It’s time to consider the non-food triggers of children’s hyperactivity around the holidays and beyond.
For many parents, Christmas is when their children are the most excitable. Many might attribute their child’s excitement and hyperactivity to all the sweets they devour – or the copious amounts of food they may take in at family gatherings. Some may even point fingers at the red, green, and blue dyes coloring our festive holiday foods during that season.
But before blaming any food for your child’s heightened excitedness or hyperactivity, consider the “nocebo effect”. This term explains our pre-established, misinformed beliefs – often borne in inconclusive animal lab studies amplified in social media, blogs, and the like – that certain foods are the one-and-only convictable villains behind specific health issues.
For example, a man suffering from stomach issues reads that milk could be the cause of indigestion. He immediately concludes it must be the milk in his daily coffee causing his problems. It couldn’t be the caffeine in the coffee. It couldn’t be the constant everyday stressors of work. It must be the milk. That’s the nocebo effect in action.
The truth is, hyperactivity in children can come from many sources that have nothing to do with your holiday leftovers. To start the new year with your child’s well-being in mind, consider these non-food triggers driving hyperactivity in children, particularly those children diagnosed with attention deficit hyperactivity disorder (ADHD).
The excitement surrounding celebrations and events
Gift-giving holidays like Christmas or upcoming birthdays and holidays are especially known to affect the excitement levels of children. The anticipation of being “put on the spot” in front of family and friends when it’s time to open gifts can significantly increase a child’s excitement levels. Likewise, the anticipation of large festive parties or other big gatherings can be overwhelming, causing a child to either act out or become more energetic even days before the event begins. After all, they’ll be in the middle of a celebratory atmosphere, seeing aunts, cousins, family friends, and others they may not know well.
Anticipation of these and other factors might make it harder for children to settle down and sleep, which can further augment hyperactivity and excitability. And when the special day or event finally arrives, those positive or negative energy levels can really spike. Why? In part because celebrations often mean more direct attention from family and friends.
You can manage this issue by trying to match the right presents with the personality and interests of your child. For example, if your son likes football, then football cards, equipment, or another football-themed gift could be good bets. Also consider giving your children a sneak peek of one or more of their gifts to help ease the anticipation and excitability. And if relatives insist on buying your children clothes, encourage them to buy clothes with that football theme.
To reduce your children’s stress when interacting with family friends, cousins, and other relatives at these events, encourage them to bring along a game or toy to share with other children. And make sure to practice emotional control techniques—like “stop, think, act” – before the festivities begin.
Breaks in routine
Routines are among the best ways to support your child’s mental well-being, but the new year often begins with changes in routine, from returning to school to adapting to fresh schedules. Seemingly innocent deviations from a child’s day, like taking time off from school, dealing with unusually long trips by car, train, or plane; or sitting at the dinner table for extended periods of time can all be unfamiliar changes in routine that can trigger hyperactivity and various forms of stress. Breaks in routine can also contribute to marked changes in sleeping schedules, which can also augment hyperactivity and excitability in children.
You can manage these breaks in routine by planning a seasonal family schedule in advance. This can work well for children and teens, particularly those living with ADHD. Scheduling can especially work if you try to steer clear of any activities that you know will trigger hyperactivity and/or stress in your child. Communicate in advance how the month will be spent, sharing plans like making cookies, decorating the house, or visiting relatives. And make sure to build in and communicate some flexibility and downtime into your family schedule to ensure they get those important mental breaks.
Reduced physical activity
In many places, the winter season limits outdoor activities, which can reduce a child’s outdoor playtime and lead to pent-up energy that may manifest as excitability and hyperactive behavior. In much of the developed world, this issue can be exacerbated by addictive gaming consoles, which are notorious for promoting a sedentary lifestyle.
Studies show that just a half hour of exercise each day can help children with ADHD function and feel better. To reach this goal, try introducing exergaming into your child’s routine. In exergaming, players are required to exercise in order to play a video game. Multiple studies have shown that exergaming helps improve executive (cognitive) functions and motor skills in children with ADHD. Also consider child-focused workout videos on YouTube and other platforms – or signing your child up for indoor sport activities such as swimming or martial arts. Non-competitive sports might be a safer sell, especially if your child has ADHD.
Managing these non-food factors of hyperactivity and excitability as the year unfolds may just do the trick with treating your child’s hyperactivity, and it might even help you keep your own sanity in the process.
Dear reader,
Opinions expressed in the op-ed section are solely those of the individual author and do not represent the official stance of our newspaper. We believe in providing a platform for a wide range of voices and perspectives, even those that may challenge or differ from our own. We remain committed to providing our readers with high-quality, fair, and balanced journalism. Thank you for your continued support.
Ellie Raptakis MD is a pediatrician focusing on childrens’ emotional and behavioural development and wellness.
