ADHD is hereditary, but it is also environmental to a degree. You cannot change your DNA. But you can change your sleep, eating, and fitness habits all of which can have real, positive effects on ADHD symptoms. Hadar Swersky says that genes are not destiny. Though genes do influence ADHD significantly, environment also plays a major role as both a cure and a cause. This means that families can impact ADHD symptoms positively by modifying their environments in three simple ways: through sleep, food, and exercise changes.
- Evidence shows that food has major epigenetic effects on the brain. Hadar says that it is challenging to establish food’s exact effect on ADHD symptoms as the overall effect sizes for this treatment are very small. Some individuals do not respond at all to nutrition changes, while others show vast improvements.
- Shop for non-processed, fresh foods to help your family reduce its intake of artificial additives, sugar, and simple carbohydrates.
- It is recommended that children and adults take at least 1,000 mg of omega-3 fatty acids per day. If you or your kid eats fish or other omega 3 foods regularly, this amount is easily attainable. If not, try taking a daily fish oil supplement.
- Adults can find that caffeine helps control ADHD symptoms, and there is some evidence to support this theory. For kids, however, the risks related to excess caffeine consumption are just too many — particularly when combined with the high sugar levels found in energy and soft drinks.
- Eliminate trigger foods such as gluten, sugar, dairy, and food additives. Elimination food plans are tough to maintain — predominantly for picky eaters and independent teens — and may result in a nutrient deficiency if not appropriately monitored.
- Ask the doctor to test for mineral deficiencies with a simple blood test. If levels are low, consult with him or her about supplementation. Do not begin supplements — particularly iron supplements — without testing your levels initially as excess amounts of these minerals can be hazardous when taken in supplement form.
- Studies suggest that sustained exercise can significantly decrease or even fully reverse the negative effects of stress or trauma. Physical activity also improves brain efficiency, promotes brain growth, and strengthens learning abilities. Brain changes related to exercise are most dramatic in the areas related to ADHD: attention, executive functioning, and working memory.
- Restful, restorative sleep is a powerful tool for modifiable mood and maintaining attention all through the day. Adequate sleep also powers learning: brain-imaging studies have repeatedly shown that the brain is highly active during sleep, replaying and consolidating the information it absorbed throughout the day.
In most cases, Hadar Swersky says that food, sleep, and exercise will not replace medication or therapy in a treatment plan, nor should they — they are most effective as complementary treatments. When used properly, they may result in a reduced need for medication, or less intensive counseling. No matter which path you pursue, it is best to balance professional care with deliberate healthy lifestyle choices in an integrated approach to treatment.
