ADHD can be a challenging condition to manage, especially when traditional medications and therapies don’t seem to work, or when you simply do not want to use medication.
However, there are plenty of natural ways to help manage ADHD symptoms that can be just as effective and even healthier for your child. In this blog, we will cover five natural ways you can help your child with ADHD.
What is ADHD?
ADHD is a neurodevelopmental disorder that affects 3 – 20% of school-aged children. It is characterized by a poor or short attention span, hyperactivity, and impulsivity. It can also impact emotional, social, and academic interactions as well as daily functioning.
Treatment options typically include medication, therapy, and lifestyle modifications. Understanding symptoms and their impact is crucial for effective management. It is important to note that some symptoms resembling ADHD may actually be caused by anxiety or trauma.
The good news is that the suggestions we’re making here are helpful, regardless of having a formal diagnosis of ADHD or not.
1. Nutrition Is a Key Way to Manage ADHD Naturally
Proper nutrition can play a significant role in managing ADHD symptoms. Diet has been shown to have a direct correlation, whether positive or negative, with ADHD symptoms.
Sugar, synthetic food additives, and preservatives can have a particularly negative effect on ADHD symptoms. Some studies suggest that certain additives, like sodium benzoate and other food colorings and preservatives, might contribute to symptoms associated with ADHD.
On the other hand, certain nutrients, such as omega-3 fatty acids and zinc, have been linked to improved ADHD symptoms.
Incorporating whole foods, such as fruits, non-starchy vegetables, lean proteins, and whole grains, like quinoa and buckwheat, and avoiding processed foods, gluten, and artificial preservatives may help reduce hyperactivity and impulsivity.
Nutritional interventions should be part of a comprehensive treatment plan for ADHD as deficiencies in certain nutrients can exacerbate symptoms and show up as impulsivity, mood swings, lack of morning appetite, anxiousness, reading difficulties, explosive temper outbursts, and more.
Correcting these deficiencies through diet and proper supplementation can help reduce and/or eliminate symptoms. Our Traditional Naturopath and Nutritionist can help you and your child find the right dietary changes, and make them doable – which is key to long-term success. She can also determine which supplements will be appropriate and have the greatest effect on your child’s symptoms.
The Gut-Brain Connection and ADHD
The gut is ground zero for the health of your entire body. The gut is where friendly bacteria manufacture important neurotransmitters like serotonin and dopamine and absorb nutrients like magnesium and B vitamins. Not only can healing the gut provide relief from common gastrointestinal symptoms, but it can also improve mood, attention, and an overall sense of well-being.
Emerging research suggests a fascinating connection between the gut and the brain in people with ADHD. One of those connections is how the gut microbiome influences brain function and behavior. Imbalances in the gut microbiome have been associated with ADHD symptoms, such as impulsivity and aggression.
Food sensitivities or intolerances contribute to leaky gut and intestinal inflammation, which can negatively impact gut bacteria and the production of neurotransmitters essential for healthy brain function, thereby worsening symptoms of ADHD like impulsivity and aggression.
Probiotics and other interventions, like stress management and a healthy diet, that promote a healthy gut may potentially help improve ADHD symptoms.
Our Traditional Naturopath and Nutritionist can provide guidance and support in creating a healthy gut for you or your child. She can also order and interpret any gut health testing needed, such as food intolerance or stool testing, where required.
Anti-inflammatory Foods Help with ADHD Symptoms
Including anti-inflammatory foods in the diet, such as fatty fish, avocado, leafy greens, olive oil, and turmeric, can help reduce inflammation, which may contribute to ADHD symptoms.
On the other hand, avoiding foods that can trigger inflammation, such as gluten, fried foods, processed sugars, and soda, is important for managing ADHD symptoms and blood sugar regulation.
An anti-inflammatory diet supports overall brain health and can improve ADHD symptoms. Combining anti-inflammatory foods with other treatment approaches, like ADHD treatment and behavioral therapy, optimizes symptom management.
If you need help creating an anti-inflammatory diet for you or your child, our Traditional Naturopath and Nutritionist can help.
Hydration Helps in Managing ADHD Symptoms
Proper hydration is crucial for optimal brain function and can have a significant impact on ADHD symptoms. Individuals with ADHD who are dehydrated may experience worsened cognitive function, attention issues, and mood fluctuations.
Drinking enough water throughout the day is essential to maintain optimal brain health and support symptom management. Hydration strategies, such as keeping a water bottle nearby and setting reminders, can help those with ADHD prioritize hydration alongside other lifestyle modifications.
Incorporating hydration as part of an overall treatment approach is vital for managing ADHD effectively.
2. Get Good Quality Sleep
Sufficient and quality sleep can help manage some of the more frustrating symptoms of ADHD like attention problems. Lack of sleep can worsen inattention, hyperactivity, and impulsivity.
Establishing a consistent sleep routine and creating a sleep-friendly environment can help improve sleep quality. Avoiding stimulants, like caffeine and electronic devices, before bedtime promotes better sleep.
Addressing sleep issues alongside other ADHD management strategies leads to better overall symptom control. Our Traditional Naturopath and Nutritionist can help determine what factors, such as cortisol problems, neurotransmitter deficiencies, or parasites, may be contributing to your or your child’s sleep disturbances and help you get a plan in place so you can help your child start sleeping better ASAP.
Sleep Hygiene Tips
Going to bed and getting up at the same time every day, including the weekends, is a great way to regulate sleep. Establishing a regular bedtime routine that includes calming activities before sleep will also aid in a good night’s sleep. In fact, this is a crucial element for those with ADHD. Creating a sleep-friendly environment by ensuring a cool, dark, and quiet bedroom can help promote better sleep. You may need to get blackout curtains or an eye mask and wear earplugs to help.
It is vital to limit screen time and stimulating activities close to bedtime. Also, encouraging physical activity during the day can tire you or your child out, making it easier to fall asleep and stay asleep at night.
Additionally, implementing relaxation techniques like deep breathing or gentle stretching can aid in the process of falling asleep.
Natural Remedies to Improve Sleep Quality
To improve sleep quality in children with ADHD, several natural remedies can be beneficial.
- Melatonin and valerian root supplements help regulate sleep-wake cycles, improve sleep onset time, and enhance sleep quality.
- Calming effects can be achieved through the use of lavender, cedarwood, and/or orange essential oils or chamomile tea.
- Getting morning sunlight and dimming the lights in the evening can help regular Circadian rhythms.
- Creating a comfortable sleep environment with appropriate bedding and pillows promotes better sleep.
- White noise machines or gentle music can mask background noises and induce relaxation.
Establishing a consistent sleep schedule and a consistent bedtime routine can significantly improve sleep quality.
3. Manage Technology
Excessive use of smartphones and video games can exacerbate symptoms of ADHD, making it important to limit screen time. To help, establish screen time guidelines and create structure and routine around screen time.
Balancing technology use with physical exercise is crucial for effectively managing ADHD symptoms.
Doing mindfulness techniques, such as meditation or coloring, instead of spending time on screens can help manage hyperactivity and improve attention in those with ADHD.
By recognizing the impact of technology on ADHD symptoms and implementing strategies to minimize its negative effects, individuals can better manage their condition.
Screen Time Guidelines
To effectively manage ADHD symptoms in children and adults, it is important to set specific limits on daily screen time. This helps reduce overstimulation and allows for a balance of activities. Here are some additional tips:
- Avoid screens at least one to two hours before bedtime
- Wearing blue light-blocking glasses.
- Encouraging breaks from screens every 30 minutes. This helps to prevent hyperfocus and allows for increased engagement in other activities.
- Using parental control tools can help manage and monitor screen time effectively.
- Encourage alternative activities, such as reading, coloring, playing with toys, or spending time outdoors. Doing these activities instead of excessive screen time can enhance cognitive development and overall well-being.
Digital Detox Strategies for Children with ADHD
To manage ADHD symptoms without medication, it is important to implement digital detox strategies. Here are some helpful ideas on how to achieve this in your home:
- Designate device-free zones in the home. This can promote face-to-face interaction and reduce screen time.
- Encourage hobbies and activities that don’t involve screens. This helps stimulate creativity and imagination.
- Create a schedule for technology-free days or weekends. This provides a break from constant digital stimulation.
- Practice mindful usage of technology, such as setting goals or time limits. This will help those with ADHD develop healthier screen time habits.
By the way, these are helpful and healthy strategies for everyone, not just the child or person with ADHD. Consider embracing these tips as a family and see what happens. We’re pretty sure you’ll see some positive changes in the family.
4. Yoga Is a Beneficial Complementary Therapy for Children with ADHD.
Regular yoga practice has been shown to improve focus, attention, and self-regulation skills in people with ADHD. By combining physical movement, mindfulness, and deep breathing, yoga helps reduce hyperactivity and impulsivity.
Practicing yoga in a structured and supportive environment enhances self-esteem and overall well-being. Including yoga as part of a comprehensive treatment plan for ADHD contributes to better symptom management.
Here are some specific yoga poses that can be helpful:
- Tree Pose improves balance, stability, and attention
- Child’s Pose reduces anxiety and restlessness
- Downward-Facing Dog promotes strength, concentration, and relaxation
- Warrior II enhances strength, stability, and focus
- Corpse Pose aids in stress reduction and relaxation
5. Get Moving
Regular physical exercise helps reduce restlessness, hyperactivity, increase focus, and improve overall well-being in people with ADHD.
Nature-based activities like gardening or hiking, provide calming effects that can benefit mental health. Exposure to natural environments also enhances cognitive functioning and attention.
Outdoor activities also offer opportunities for social interaction and the development of social skills. Incorporating outdoor play into daily routines supports overall well-being for those with ADHD, contributing to their management of symptoms without the use of medication.
Exercise for ADHD
Engaging in aerobic or strength exercises can release dopamine, thereby enhancing mood and increasing alertness in individuals with ADHD.
Team sports allow people with ADHD to develop discipline and teamwork skills. Structured programs like martial arts or dance classes provide a sense of routine. Outdoor activities such as biking or swimming offer sensory stimulation while releasing excess energy.
Regular exercise has been shown to reduce impulsivity and improve attention span. Ensuring exercise is incorporated into daily routines, individuals with ADHD can experience significant improvements in symptom management.
Outdoor Activities That Can Help Children with ADHD
Engaging in outdoor sports and games that require physical movement and coordination can be beneficial for children with ADHD.
Exploring local parks and nature reserves stimulates curiosity and encourages exploration. Participating in outdoor adventure activities like camping or rock climbing provides an opportunity for new experiences and challenges. Trying activities that involve sensory experiences, such as fishing or birdwatching, can help children with ADHD engage their senses.
Additionally, taking advantage of community programs that offer outdoor recreational activities for children with ADHD fosters social interaction and provides a structured environment for learning and growth.
Final Thoughts on Managing ADHD Symptoms Naturally
Remember, ADHD is a complex condition, and different strategies may work better for some individuals than others. It’s always a good idea to consult with a healthcare professional who understands ADHD for personalized advice and support.
Natural approaches, like exercise and nature-based therapy, can complement other treatment options for ADHD. Collaboration with healthcare professionals is crucial in developing an individualized treatment plan. Lifestyle changes, such as managing sleep patterns, proper supplementation, and nutrition, support overall well-being.
Our Traditional Naturopath & Nutritionist, Jen Knutson, can help with all of those things! Jen has successfully worked with numerous people with ADHD. She can help determine which nutrients may be lacking through symptomatology, tongue and nail analysis, and functional testing where needed. Then, Jen can create a tailored diet and supplement plan specific to supporting the needs of the individual.
To book an appointment with Jen, click here.
A combination of strategies, including behavior therapy, may be necessary to effectively manage ADHD symptoms. Regular evaluations and adjustments to treatment plans can address individual needs. By incorporating these approaches, individuals with ADHD can improve their mental health and daily life.
Is Fidgeting Beneficial for ADHD?
Yes! For more information, check out this quick video explaining why fidgeting can be useful for those with ADHD: how to improve focus by fidgeting
Conclusion
In conclusion, managing ADHD symptoms naturally involves a holistic approach that addresses nutrition, sleep, technology usage, and outdoor activities.
By understanding the gut-brain connection and incorporating anti-inflammatory foods into the diet, you can support cognitive function and minimize symptoms. Hydration and proper sleep hygiene are also important factors in managing ADHD. Limiting screen time and incorporating digital detox strategies can help reduce overstimulation.
Additionally, the benefits of yoga and outdoor activities cannot be overlooked. Regular exercise and nature-based therapy can improve focus and overall well-being. By implementing these natural strategies, you can effectively manage ADHD symptoms and improve the quality of life for yourself or your child.
