When managing ADHD, healthy living and a holistic approach can offer significant benefits by addressing both the mind and body. These lifestyle interventions are beneficial for everyone in general, but particularly those affected by ADHD. Increasing the release of serotonin, dopamine, and endorphins, which are key to regulating executive brain functions, such as planning and regulating, they also reduce stress levels, and improve brain recovery time by prioritising sleep.
Diet plays an essential role in managing ADHD symptoms. Focus on a natural, balanced diet rich in Omega-3s, proteins, and whole foods, to support better focus and reduce hyperactivity. Avoid sweets, processed foods, and additives, as many believe sugar and artificial ingredients may trigger symptoms. Ensure regular meals to maintain blood sugar levels, reduce irritability, and improve concentration.
Exercise is the most powerful tool. It is the Lifestyle intervention most strongly linked to living longer and healthier lives. Activities like martial arts and dance offer the perfect balance of rapid bursts of energy and rest, ideal for ADHD minds. Team sports not only burn excess energy but also foster social skills, teamwork, self-esteem, focus, and self-discipline. Exercise boosts dopamine and serotonin, both of which are crucial for concentration and emotional regulation.
Sleep is essential for everyone, but crucial for those with ADHD, as good sleep patterns can significantly improve symptom management. Establishing a calming bedtime routine and reducing screen time before bed can help encourage restful sleep, leading to better control during the day. Magnesium supplements calm the mind and are associated with better sleep. Melatonin is naturally a sleep hormone that helps regulate sleep and is safe for children.
Relaxation therapies such as practicing art and creativity, breathing exercises, mindfulness, and even aromatherapy and having a bath can reduce anxiety, a common ADHD trigger. Though learning mindfulness and breathing practices for calming the mind may take time to master, they teach a valuable lesson and are of excellent long-term value, too.
Remember, every person with ADHD is different, so try different things to find the combination that suits your unique child best.
About the Author
Dr Hatem El-Emam is a GP with a special interest in ADHD. Coming from a Neurodiverse family, he is passionate about the early identification and management of ADHD. He firmly believes that with the correct understanding and proper support, ADHD energy and creativity can be turned into a strength.
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