Lifestyle Factors that Can Affect ADHD

Attention-deficit/hyperactivity disorder (ADHD) is a common neurodevelopmental condition that often presents in childhood. However, ADHD is chronic and typically lasts well into adulthood. 

ADHD causes an imbalance in the neurotransmitter dopamine, disrupting how your brain manages emotions, thoughts, and actions, and resulting in symptoms such as difficulty paying attention, forgetfulness, trouble with time management, frequent daydreaming, and talking too much. ADHD also increases your risk for poor academic and job performance and mental disorders such as anxiety and depression.

Medication and psychotherapy are usually helpful for managing ADHD symptoms. However, certain lifestyle habits can worsen your symptoms, decreasing your quality of life. 

Because of that, our team at Greenwich Avenue Psychiatry in Greenwich, Connecticut, wants to review ways you can make better lifestyle choices to improve your health and well-being while improving your ADHD. 

Examine your diet

What you eat and drink has a tremendous impact on your health, and it can profoundly influence the severity of your ADHD. Ideally, you should focus on consuming things that boost brain function and reduce lack of focus. These include the following: 

Protein

Foods high in protein such as beans, meat, eggs, and cheese make excellent choices for morning meals or mid-afternoon snacks. They can increase concentration and even help extend the effects of your medications.

Complex carbohydrates

Your body needs carbohydrates to convert to glucose for use as an energy source. Aim to get complex carbs through vegetables and fruits such as oranges, tangerines, and kiwis. Eating them before bed may help improve your sleep.

Omega-3 fatty acids

Omega-3 fatty acids are available in tuna, salmon, walnuts, and olive oil. If you don’t care for these foods, try taking an omega-3 fatty acid supplement.

To avoid worsening ADHD symptoms, try to limit the consumption of sugary foods, simple carbohydrates, unhealthy fats, and caffeine. 

Move your body

Exercise is one of the top recommended treatments for those living with ADHD. Not only can physical activity improve memory, enhance learning, and boost your mood, but it can also do the following specifically for ADHD symptoms:

• Promotes more dopamine production
• Boosts memory and learning function
• Improves the ability to pay attention, remember details, and multitask
• Helps to reduce aggressive behavior and mental health issues such as anxiety

While moving your body in any capacity can be beneficial, we recommend combining aerobics with resistance training.

Reduce stress levels

Having ADHD can already make it difficult to manage your emotions. But if you add in the feelings of guilt and shame that come with ADHD symptoms, you have the perfect recipe for high stress levels. If you leave your stress unmanaged for too long, it can increase your risk for Tourette’s syndrome, anxiety, depression, and chronic pain syndrome.

It may feel challenging to relax and de-stress when your mind seems to always be on the go. But stress management may be just what you need to help your ADHD symptoms feel manageable. 

One of the best things you can do is learn effective ways to manage stress. Smoking or drinking caffeine aren’t healthy stress management tools. Instead, improve your communication skills and learn to advocate for your needs and stand by them. 

Relaxation techniques can also be beneficial for stress management. We recommend trying out meditation, breathing exercises, yoga, or journaling to start. You may also want to start looking for stressful things in your life and removing them whenever possible.

 To learn more about effective ADHD management, call our office, or schedule an appointment online today.