Updated: Apr 5
Have you ever thought about what would be the best diet for ADHD ? Wondering what changes you can make in your lifestyle to manage your adult ADHD?
Do you exercise frequently? It seems that many adults with ADHD find regular exercise extremely beneficial in managing ADHD symptoms. Exercise increases dopamine in the brain which may improve your focus and attention.
Exercise also produces endorphins which can help you relax and feel more positive. Trying different relaxation techniques such as meditation, mindfulness exercises, and yoga are also popular for managing stress, and improving concentration and improving.
Some individuals have found that making dietary changes also reduces ADHD symptoms and that exploring the best diet for ADHD can make a difference! Cutting down on sugary and processed foods, having a more plant-based diet, and including healthy fats in their diet such as avocado, and virgin olive oil may make a difference in coping with ADHD.
Reducing food allergens such as gluten, peanuts or dairy may also be a factor for some individuals which may exacerbate ADHD symptoms. This may be something you may want to consider and experiment with to optimize the best diet for ADHD.
Are you taking ADHD medication but want to try natural remedies or supplements as well to see if they might help?
There are many different options that have proven to have good results according to some studies that you might want to try out to see if they work for you!
Let's have a look at the most common supplements for ADHD that frequently see positive results!
Omega 3 Fatty Acids
You have no doubt heard that Omega 3 intake nowadays tends to be much lower than say our grandparents' generation due to the change to a more processed diet.
Typically our Western diet consists of much higher consumption of Omega 6 than Omega 3. This is a contrast to pre-industrial societies when people had a much higher intake of Omega 3.
How does this affect my ADHD symptoms?
Some research seems to indicate that Omega 3 supplements, or increasing your consumption of oily fish may help improve ADHD symptoms. Omega 3 fatty acids are necessary for healthy brain function so it does seem logical that they may be beneficial for those with ADHD.
It’s definitely worth testing out by increasing your Omega 3 intake through foods such as oily fish or flax seeds or by taking an Omega 3 supplement daily.
Essential minerals : Zinc, Iron and Magnesium
Unfortunately due to our modern diet many of us are somewhat deficient in essential minerals like zinc, iron, and magnesium.
How could mineral deficiencies affect your ADHD symptoms ?
Although some research is still unclear on this it is possible that having low zinc levels may exacerbate ADHD symptoms. However, the neurotransmitter dopamine is regulated by zinc and some studies seem to indicate zinc may reduce hyperactivity and impulsiveness.
However, zinc supplements should only be taken if your zinc levels are low as too much zinc is risky so best to check with your doctor first before taking a course of supplements.
Iron is crucial for normal brain function so do keep an eye on your iron levels and make sure you are eating enough iron-rich foods. If you notice symptoms of iron deficiency like such as tiredness, dizziness or brittle nails go to your doctor and get your blood tested for iron levels.
Over the last hundred years the availability of magnesium has been gradually decreasing due to the depletion of the soil. high consumption of processed foods and the use of fertilizer, Probably most of us are not getting enough magnesium in our diets! Also, too much caffeine on a daily bass can deplete magnesium levels.
Some studies have shown that having the correct magnesium intake in our diet may improve concentration, impulsiveness and hyperactivity. Foods high in magnesium include nuts, seeds and leafy vegetables so try and include them in your daily meals. Magnesium is also available in supplement form and also as magnesium oil which you can spray directly onto your skin.
Does protein make a difference in my ADHD symptoms?
Getting enough protein in your daily diet is also very important for those with adult ADHD.
Protein plays an important part in brain health and specifically in the production of chemicals called neurotransmitters.
Are you getting enough protein?
Try keeping a food journal for a few days to see if you are eating protein with every meal and if you are including any mid-morning or mid-afternoon snacks with protein,
Pay particular attention to having protein with breakfast as this s a meal we may rush or skip or just have something quick and easy like cereal.
The bottom line is that self- care is very important for adults with ADHD and if simple changes in diet and lifestyle may help it's definitely worth giving some of these simple healthy remedies a try and see if they work for you!
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