What is ADHD?
To explain the basics, we will borrow from the National Institute of Mental Health’s definition of ADHD:
Photo by http://www.amenclinics.com/“Attention-deficit/hyperactivity disorder (ADHD) is a brain disorder marked by an ongoing pattern of inattention and/or hyperactivity-impulsivity that interferes with functioning or development.
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Inattention means a person wanders off task, lacks persistence, has difficulty sustaining focus, and is disorganized; and these problems are not due to defiance or lack of comprehension.
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Hyperactivity means a person seems to move about constantly, including situations in which it is not appropriate when it is not appropriate, excessively fidgets, taps, or talks. In adults, it may be extreme restlessness or wearing others out with their activity.
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Impulsivity means a person makes hasty actions that occur in the moment without first thinking about them and that may have high potential for harm; or a desire for immediate rewards or inability to delay gratification. An impulsive person may be socially intrusive and excessively interrupt others or make important decisions without considering the long-term consequences.”
People with ADHD do not necessarily show both inattention and hyperactivity as symptoms; some people have only one or the other. ADHD is usually diagnosed in childhood, but some people may not be diagnosed until adulthood. ADHD ranges in severity, so while some people may just have a hard time focusing, others may be so distracted and impulsive that they interrupt classes or conversations. Regardless of which type of ADHD someone has, the natural remedies for ADHD will be similar.
Natural, Drug-Free Remedies for ADHD
Dietary changes:
1. Add Omega 3 fats
Omega-3 fatty acids are essential for brain health. Children with ADHD may have lower levels of omega-3’s in their blood, and the same may go for adults as well. A Swedish study found that supplementation with omega-3 (EPA and DHA) and beneficial omega-6 fatty acids (GLA) for 6 months improved ADHD symptoms in nearly half of the study participants. Omega-3 fats are best obtained from fish oil, but people who don’t eat fish can also get decent doses of EPA and DHA from algae oil.
2. Remove food additives and allergies
- Some people report that food additives and artificial colors worsen their ADHD synptoms. Here are some of the additives you should avoid if you have ADHD:
- People with sensitivities to additives may also have sensitivities to common food allergens. You can try an elimination diet to see if avoiding certain foods helps. Common food allergens include:
- Wheat
- Dairy
- Soy
- Corn
- Eggs
- Nuts (tree nuts and peanuts)
- Fish/shellfish
3. Balance blood sugar
- Some people notice that they or their kids have more severe ADHD symptoms after consuming sugar. Blood sugar rushes and crashes can wreak havoc all throughout the body; some signs of blood sugar dysregulation are mood swings and inability to focus.
- If you notice you suffer from more severe inattention, hyperactivity, and mood swings after eating sugar or when you haven’t eaten in a while, try some of the following dietary changes:
- Eat more protein at every meal and snack
- Increase fiber intake
- Get plenty of good fats
- Eliminate refined and added sugars
- Limit consumption of grains and simple carbohydrates
- At a meal containing some grains or carbs, eat protein and green vegetables before the more carbohydrate-rich foods
Supplements for ADHD:
4. Phosphatidylserine (PS)
Many people take phosphatidylserine, often called PS, for brain health, memory, and focus. “In a 2013 randomized controlled trial, 36 children diagnosed with ADHD were given either 200 mg per day of PS or placebo for 2 months. PS supplementation resulted in significant improvement in ADHD symptoms including inattention, impulsivity, and short-term memory. No adverse effects were reported and the supplement was well tolerated (Hirayama 2013).”
5. Magnesium
Studies have shown that magnesium levels tend to be lower in kids with ADHD, and that regular supplementation with magnesium for ADHD reduced aggressiveness and hyperactivity, and in one study, improved focus.
6. B vitamins
The B vitamin group is essential for reactions all throughout the body, and all the B vitamins play especially important roles in nervous system function. B vitamins can help give energy or calm someone down, are essential in the creation and processing of neurotransmitters, and have been shown to be useful for people with ADHD. A B complex will have all the essential B vitamins in balance.
7. Zinc and iron
Zinc plays a role in neurotransmitter production, so if you have ADHD, be sure to get your iron and zinc levels checked. Some evidence suggests that taking zinc supplements can reduce hyperactivity and impulsiveness, but not inattentiveness. Similarly, “some experts believe that iron deficiences may contribute to ADHD symptoms in children.” One study showed that 84% of kids with ADHD had low levels of iron. Check blood ferritin levels and supplement as needed.
Lifestyle changes:
8. Exercise
Many people with ADHD find exercise to be helpful. Do an activity you enjoy for about 30 minutes a few times per week, or more, depending on what helps you feel better. Exercise could include walking, running, hiking, jumping on a trampoline, team sports, martial arts, swimming, whatever you enjoy! Many people find exercising outdoors to be especially calming.
9. Mind-body therapy
Centering techniques can be calming and help train the mind to focus.
- Meditation: “A study in Mind & Brain, The Journal of Psychiatry found that students with ADHD who meditated twice a day reported a 50 percent reduction in stress and anxiety.” You can start with just a couple minutes of meditation a day. If your mind wanders too much during silent meditation, try listening to some free guided meditations online or downloading an app.
- Yoga: Much like meditation, yoga encourages attention to the breath, mind-body awareness, and calmness. However, one additional benefit of yoga is that it further involves the body, so yoga’s gentle movement may help release excess energy.
- Mindfulness: Mindfulness is the practice of mindful awareness, that is, being fully present in the moment and noticing when thoughts appear in the mind without judgement. By incorporating mindfulness into daily life, people with ADHD can train their mind to be more calm and focused. The Mindfulness Prescription for Adult ADHD: An 8-Step Program for Strengthening Attention, Managing Emotions, and Achieving Your Goals is one book that can help adults incorporate mindfulness for ADHD.
10. Regular scheduling
Routine schedules for ADHD can be extremely helpful for both kids and adults. Schedules can help people focus on one task at a time, and moving along at a certain speed can help people with ADHD pace their daily activities in a way that might otherwise be challenging for them. Create a daily routine and stick to it as much as possible.
11. Learn to accept and appreciate the differences of people who have ADHD!
Society tends to focus on the negative aspects of ADHD and stigmatize the condition. The truth is, many people with ADHD are highly functioning and experience some benefits of ADHD. Appreciate your or your loved one’s traits.
For example, people with ADHD are usually:
- creative
- intelligent
- spontaneous
- energetic
- inventive
- hyperfocused (people with ADHD can experience periods of hyperfocus, where they get so absorbed in a task that they shut out the rest of the world until their task is completed)