Health

These five things can help if you have ADHD (+4 Things that make it worse)

May 30, 2023
Kevin Peter

Morgan Chamberlain works as a supplement editor for Mindbodygreen. She holds a Bachelor’s degree in magazine Journalism and a minor in nutrition from Syracuse University.

 Attention-deficit/hyperactivity disorder (ADHD) affects millions worldwide, including me. Many traditional treatments, such as medication and behavioral therapies, are used to manage ADHD symptoms. However, lifestyle changes can also improve symptoms and support healthy brain functioning.

ADHD Treatments that work

  1. 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 symptoms1. According to a 2018 Neuropsychopharmacology review, children and adolescents with ADHD are often deficient in omega-3s2, which is even more cause to up your intake of these healthy fats via fatty fish and a quality fish oil supplement.
  2. Early morning light can help you focus. The neurotransmitters norepinephrine and dopamine3 control the circadian clock. People with ADHD have low levels of these two substances, and stimulant medication increases 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.
  3. A European Journal of Applied Physiology study found that cold showers could increase the levels of dopamine and noradrenaline in the brain, respectively, by 250% and 5305%. Even though it is not the most pleasant habit, taking cold showers in the morning will help you positively start your day and your brain.
  4. Meditation, mindfulness, and other practices: Mindfulness can help individuals become more aware of thoughts and emotions. This helps 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 studies6 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.“
  5. Physical Activity: ADHD has been linked to a decreased blood flow in the prefrontal cortex, an area of the brain involved with 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 function7.

ADHD symptoms can be made worse by certain things

  1. Too Much Screen Time: ADHD minds seek dopamine much more than neurotypical brains, making us more susceptible to digital technology’s dopamine-inducing effect designed to keep us coming for more. Reduce your screen time if you struggle to control your ADHD symptoms.
  2. Lack of sleep: Sleep issues are commonly linked to ADHD, and research indicates the relationship is bidirectional8–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.
  3. Colorants: In various studies, food dyes were also linked to ADHD symptoms. A 2022 Nutritional Neuroscience Study found that artificial food dyes caused college students to exhibit inattentive ADHD9 symptoms. Red and yellow food dyes10 were found to cause hyperactivity among children. It may be wise to remove artificial coloring from your food if you have ADHD.
  4. Clutter: An untidy environment can cause stress and distraction in people with ADHD. Avoiding overstimulation décor in your home, developing an organizational system, and DE cluttering regularly can help manage stress, reduce distracting factors, and improve focus.

 

Some lifestyle choices, like increasing your Omega-3 intake, maximizing your neurotransmitter level with natural light, taking cold showers, and practicing mindfulness, can help reduce ADHD symptoms such as focus, attention, and executive function problems. In contrast, excessive screen time, lack of sleep, food dyes, and clutter can exacerbate ADHD symptoms.

Making small changes in daily habits is key. Individuals with ADHD who follow the right routines and tools can improve their brain function and overall health.

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