Morgan Chamberlain is a supplement editor at Mindbodygreen. She has a Bachelor of Science in Magazine Journalism from Syracuse University and a minor in nutrition.
Image by Ivan Genre Stocksy April 29, 2019 Attention-deficit/hyperactivity disorder (ADHD) affects millions worldwide, including me. ADHD symptoms are managed by many traditional treatments, such as medication or behavioral therapy. Lifestyle changes can improve symptoms and promote healthy brain function.
ADHD Treatments That Work
- element_id” data-track-prop-link=”https://pubmed.ncbi.nlm.nih.gov/25790022/” data-track-type=”article-link” href=”https://pubmed.ncbi.nlm.nih.gov/25790022/”>reduce ADHD symptoms 1. According to a 2018 Neuropsychopharmacology review, children and adolescents with ADHD are often deficient in omega-3 fatty acids, which is even more reason to up your intake of these healthy fats via fatty fish and a quality fish oil supplement.
- The early morning light helps you concentrate. The circadian clock is controlled by the neurotransmitters dopamine and norepinephrine. These two substances are in low supply among people with ADHD, but stimulant medications increase their availability. element_id” data-track-prop-link=”https://www.mindbodygreen.com/articles/hacks-to-make-most-of-your-light-exposure” data-track-type=”article-link” href=”https://www.mindbodygreen.com/articles/hacks-to-make-most-of-your-light-exposure”> Natural light can help synchronize your circadian rhythm and increase the synthesis of key ADHD neurotransmitters.
- According to a study published in the European Journal of Applied Physiology, cold showers can increase levels of noradrenaline and dopamine by, respectively, 250% and 5305%. Even though it’s not the most pleasant habit to have, cold showers will positively affect your day and brain.
- Meditation, mindfulness, and other practices can help people become more aware of their thoughts and emotions. This can help manage ADHD symptoms. element_id” data-track-prop-link=”https://pubmed.ncbi.nlm.nih.gov/31093302/” data-track-type=”article-link” href=”https://pubmed.ncbi.nlm.nih.gov/31093302/”>100% of the studies reviewed(! In a systematic review published in em>Behavioral Neurology/em>, mindfulness meditation training was found to help improve ADHD symptoms in span data-citation-wrapper=”>a data-citation link=” data track event types=”click” data track prop category=”Link” and “data track prop element id=” in body link.“
- Physical activity: ADHD is linked to reduced blood flow in the area of the brain that controls focus, impulse control, and more. element_id” data-track-prop-link=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6945516/” data-track-type= “article-link” href= “https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6945516/”>improve cognitive function 7.
Certain things can exacerbate ADHD symptoms.
- Too much screen time: ADHD brains seek dopamine more than neurotypicals ones, which makes us more susceptible to the dopamine-inducing effects of digital technology designed to keep us coming back for more. If you have trouble controlling your ADHD symptoms, reduce your screen time.
- Lack of sleep: Sleep issues are commonly linked to ADHD, and research indicates the relationship is bidirectional—meaning ADHD can make it more difficult to get good sleep, but it can also worsen your symptoms. element_id ” data-track-prop-link=”https://www.mindbodygreen.com/articles/15-ways-to-get-high-quality-sleep” data-track-type= “article-link” href=”https://www.mindbodygreen.com/articles/15-ways-to-get-high-quality-sleep”>these tips to get good-quality sleep
- Food dyes have also been linked to ADHD in various studies. In a 2022 Nutritional Neuroscience Study, it was found that artificial food colors caused college students to show inattentive ADHD signs. Children were hyperactive when they ate food dyes that were red and yellow. If you suffer from ADHD, it may be best to avoid artificial food coloring.
- Untidy environments can lead to stress and distraction for people with ADHD. DE cluttering, organizing your home, and avoiding overstimulation can reduce stress and distracting factors.
Lifestyle choices like taking cold showers and practicing mindfulness can reduce ADHD symptoms, such as problems with focus, attention, and executive function. In contrast, screen time, lack of sleep, food dyes, and clutter can worsen ADHD symptoms.
The key is to make small, daily changes. If you have ADHD, the right tools and routines can help improve your brain function.