Lifestyle And Dietary Tips For ADHD And ADD

Attention deficit hyperactivity disorder (ADHD) and attention deficit disorder (ADD) are the most common mental disorders found in children, though they can also appear in adults. Many consider the two conditions so connected they are, in fact, the same thing. Both involve inattention, not following directions, not listening, and daydreaming. Other signs include not being able to sit still, not being able to play quietly, blurting out answers, and talking too much. Adults and kids with ADHD often struggle with impulsivity and mood swings. Disorganization is also common.

Medical treatment, such as attention deficit medications, is the most common method for those with ADHD. Clinical mental health counseling is also quite common for those with ADD. This is because it can trigger issues like anxiety and depression. However, attention deficit disorder treatment often requires more than just medicine! Attention deficiency in adults and children can be effectively treated through lifestyle and dietary choices.

Snack And Changes To Meal Sizes

While most people eat three meals daily, this puts them at risk for energy crashes. This is especially the case for adults and children dealing with ADHD. Not to mention, this risk increases if they are not making smart food choices and are not following a balanced diet. These energy crashes can occur alongside worsened ADHD symptoms. Specifically, irritability and inattention are often boosted. Once hunger hits after the crash, their ability to focus will be even more negatively impacted.

Mothers can avoid this with their children by packing their lunches with smaller snacks when they are headed to school. They can also make a point to give their kids regular snacks throughout the day and limit the portions at mealtimes. Adults with ADHD, of course, must manage this themselves and should prepare their own snacks while also reducing their meal sizes.

Drink More Water

When someone is dehydrated, their brain cannot function the way it should. This means decreased concentration and impaired judgment, both of which are magnified in those with ADHD or ADD. This means to help treat these conditions, dehydration needs to be taken off the table. Thus, drinking more water is key! A good baseline to start with is drinking eight glasses of water a day, but the exact amount can vary. Active people, including kids who play sports, may need more water when they sweat a lot. Sometimes less water is needed depending on the day. Parents should be giving their kids water regularly. Feeling thirsty is an early sign of dehydration, so this must be avoided.

Include Healthy Protein And Fats

Smaller meals aren’t the only ways to reduce energy crashes and worsening ADHD symptoms during the day. Lean sources of protein, which include nuts, seeds, eggs, and chicken, can help prevent blood sugar spikes and release energy slowly. Protein-rich food like chicken is also used to improve concentration and alertness. When it comes to breakfast, eggs on whole-wheat toast is a perfect choice. Snacks can include small portions of nuts and seed or apple slices with natural peanut butter. Chicken is perfect for dinner, and even in some lunches!

But protein isn’t the only part that can help release energy slowly and keep the body functioning well. Healthy fats, specifically omega-3 and omega-6 fatty acids, are crucial for this as well. Omega-3s and omega-6s help the membranes transport nutrients throughout the body. These fats are especially important in those with ADD or ADHD. This is because evidence shows those with low levels initially show the most improvement in their symptoms once they include these fats in their diet. Eggs help here as well, and other options include flaxseed, yogurt, salmon, and spinach. Adults struggling with their diet can take supplements, but the best source remains food!