Bright & Quirky Child Summit 2021: Tame The Overwhelm was a 5-day free online summit which aimed to help twice exceptional (2e) children - gifted children with ADHD, autism, learning differences like dyslexia, anxiety and/or depression. The conference featured 28 educators and psychologists who shared science-informed actionable strategies that promote social, emotional, and academic thriving even in tough times. The summit was hosted by Debbie Steinberg Kuntz, a licensed marriage and family therapist as well as the Founder of Bright & Quirky. Day 3 focused on thriving and learning.
The Top 5 Things Bright & Quirky Kids and Teens Can Do Right Now to Feel Better - Talk for Kids & Teens! - George Papanicolaou, DO, IFMC
George Papanicolaou, DO, is a graduate of the Philadelphia College of Osteopathic Medicine and is Board Certified in Family Medicine. He is also an Institute for Functional Medicine Certified Practitioner (IFMCP). He established Cornerstone Family Practice where he practiced with a philosophy centered on cultivating personal relationships and treating the whole person, not just the disease. He called that philosophy “Whole Life Wellness”. It was at Cornerstone Personal Health that he incorporated the principles of Functional Medicine and established a practice dedicated entirely to the Functional Medicine model. Dr. Papanicolaou became known for transforming his patients’ lives by getting to, and treating the root cause of conditions, not just symptoms. Dr. Papanicolaou had the opportunity to meet with Dr. Hyman and the connection was instant. Their shared passion for treating people with food as medicine within a Functional Medicine model resulted in Dr. Hyman inviting Dr. Papanicolaou to bring his expertise and twenty years of experience to the UltraWellness team.
Dr. Papanicolaou used to be a doctor for a school district, mainly supporting children suspected to have anxiety, depression, or ADHD. However, he felt that conventional medicine fell short, with a tendency of only naming and treating the symptoms. In contrast, functional medicine uses tests to investigate and treat the root causes of conditions, thereby helping the body self-regulate and heal. Functional medicine views the body as a collection of integrated systems that work together in synergy. When a patient’s health is not optimised, it is likely to be due to an imbalance or breakdown in one of the body’s systems. Dr. Papanicolaou has been treating ADHD using a functional medicine approach for the past 20 years. He has also spoken about ADHD and autism from a functional medicine perspective on Dr. Hyman’s podcast ‘The Doctor’s Farmacy’.
Patients and parents who visit Dr. Papanicolaou have usually exhausted their options with other professionals. When these families approach him, he begins by establishing a relationship and doing history-taking using the Functional Medicine Timeline. Asking questions and listening to the patients’ experience can help both parties understand the biological root causes of their emotional and mental issues.
The Functional Medicine Matrix conceptualises of biological systems as nodes, such as assimilation which refers to the digestive system, defense and repair which refers to the immune system, as well as communication which refers to the hormonal system and neuroendocrine system. At the centre of the matrix is our mental, emotional, and spiritual state, based on the belief that there is no separation between the mind, body, and spirit. A person’s health is influenced by lifestyle factors like nutrition and hydration, sleep and relaxation, exercise and movement, relationships and networks, as well as stress and resilience. Hence, these are also five areas where we can make lifestyle changes in order to feel better immediately.
Nutrition and hydration
Dr. Papanicolaou recommended fuelling up on healthy food, picking choices that allow us to feel and function better. This is particularly important for our first meal every morning, as it can influence what the rest of the day will be like. Examples of breakfasts to avoid are cereal, pancakes, waffles, pop tarts, bagels, donuts, and muffins. Sugar-laden high-carbohydrate meals negatively impact our focus and concentration. Examples of breakfasts to have are smoothies or salads incorporating berries, green leafy vegetables, nuts, seeds, and a protein source. Healthy carbohydrates in the form of low-glycemic fruits and vegetables contain fibre and various micronutrients. Omega-3 and omega-6 fatty acids support cognitive, immune, and hormone functions. Protein provides amino acid substrates which are used to make neurotransmitters such as dopamine and norepinephrine, which are especially important for the brain’s frontal lobe responsible for learning and executive function.
Debbie shared that in her private practice, many of the twice exceptional children she saw complained about gastrointestinal symptoms such as constipation, loose stools, or irritable bowel syndrome, despite such symptoms not being listed in the DSM. Her own twice exceptional children were also found to have leaky gut syndrome after doing food sensitivity tests. Dr. Papanicolaou explained that most doctors and clinical psychologists lack nutritional training, and therefore often neglect dietary factors when considering treatment for bright and quirky children. Recent studies on the microbiome-gut-brain axis indicate that what we eat provides information and nutrients that our brain and body will use. Our body has 100 trillion bacteria living in our gut. The gut microbiome manufactures 90% of serotonin, one of the most important neurotransmitters for our brain. When we eat healthy food, we provide a healthy environment for the gut microbiome and improve our brain function. On the other hand, when the gut is inflamed, the gut microbiome is altered and the permeable membrane breaks down, leading to leaky gut syndrome. This is correlated with neuroinflammation or leaky brain syndrome, which plays a role in mood and learning disorders.
The fundamental principle is to eat natural foods that are free of pesticides, hormones, or GMO; higher in nutrient-density and lower in calorie-density; and anti-inflammatory. Conversely, we should avoid highly processed foods commonly sold in supermarkets. Some simple rules that children can follow are:
Eat things that have been alive at one point
Eat the rainbow with assorted fruits and vegetables
Avoid food with a colour that does not occur in nature
Avoid white sugar-coated food
Avoid golden fried food
Avoid processed food that comes with a toy in the box
Sleep and relaxation
Dr. Papanicolaou noted that sleep is important for us to feel refreshed and for our brain to function. We need 7 to 8 hours of sleep for our brain to go through the various cycles of sleep. During non-REM deep sleep, the brain repairs and restores the brain by clearing out toxins. During REM sleep, the brain consolidates memories. To have good quality of sleep, we should monitor our ability to handle stress, the timing and types of food we eat, as well as the activities we do or not do.
Our brain senses the brightness of the sun’s light and balances our melatonin levels, which helps to set our circadian rhythm that regulates our sleep-wake cycle. However, the artificial lights that we have in the house disrupt our natural circadian rhythms. Therefore, it is important for us to get outside and be exposed to sunlight during the day, especially first thing in the morning when we wake up and in the late afternoon. We should also wear blue light blocking glasses when we use screen devices, especially in the evening.
Exercise and movement
Dr. Papanicolaou suggested having at least 20 minutes of aerobic exercise every day. Examples include brisk walking, jogging, jump roping, skateboarding, rollerblading, playing basketball, or playing football. Aerobic exercise lowers cortisol levels, thereby relieving stress and improving mood, which is beneficial for people with depression and anxiety. Aerobic exercise also improves focus and concentration, which is beneficial for people with ADHD.
Relationships and networks
Dr. Papanicolaou emphasised that people who are involved in the community and have good relationships are happier and more fulfilled. Red flags of a toxic relationship include being taken advantage of as well as experiencing tension, hurt, and unhappiness. This is regardless of how popular the other party is or how much we want to be in a relationship with the other party. If we identify such red flags, we can seek help from professionals to reconcile and improve the relationship, or seek new friends. In a balanced healthy relationship, both parties are interested in sharing their ideas, thoughts, feelings, and lives with each other. Moreover, both parties accept and appreciate each other’s individuality or twice exceptionality, as well as encourage each other to do better.
Stress and resilience
Dr. Papanicolaou highlighted that it is easy to let our momentary frustrations create stress which negatively impacts other aspects of our life, such as our diet, sleep, behaviour, and relationships. This chaos can be hard to rein back in. Instead, he reminded us to accept ourselves for who we are and utilise our skills to the best of our ability, such that we can experience joy and peace.
All blogposts on Bright & Quirky Child Summit 2021:
Day 1 Talk 4 A Quick, Shareable Overview of Twice Exceptional (2e) Kids - Dan Peters, PhD
Day 2 Talk 8 Understanding High IQ Kids With ADHD and Co-Occurring Diagnoses - Thomas E. Brown, PhD
Day 3 Talk 13 How to Know When It's Time to Change Schools or Homeschool - Colleen Kessler, MEd
Day 4 Talk 17 How to Help Bright Kids Avoid Autistic Burnout - Kieran Rose
Day 4 Talk 19 How Different Kinds of Minds Can Become Inventors and Engineers - Temple Grandin, PhD
Watch this space for more blogposts from the Bright & Quirky Child Summit 2021!