Attention deficit hyper disorder (ADHD) is a very common disorder with 3 million cases in the US each year. While no cure currently exists, treatment is designed to help patients improve and deal with their symptoms. Adult ADHD varies in severity. Symptoms usually include a combination of hyperactivity and impulsive behavior that can very easily affect quality of life. ADHD can lead to issues with work performance, relationships, self-esteem, and many other important aspects of life. Fortunately, many natural remedies exist to help patients suppress their symptoms without lingering side effects. We provide here ten natural ways to improve and manage ADHD.
- Mindful Meditation: Mindful meditation describes a meditative practice where you try to become fully aware of your body and thoughts before trying to release the negative thoughts that hold you back. Originating in eastern meditation practice, studies have shown that mindful meditation increases control over your body. This may help in improving attention by preventing distracting thoughts related to ADHD from becoming uncontrollable. Mindful meditation is a natural, healthy way to manage symptoms of ADHD.
- Yoga: Similar to mindful meditation, yoga is centered around the control you have on your body and your thoughts. Studies centered around school-age children have shown that yoga may be a promising approach to treating ADHD. Those tested showed improvements in their attention in particular. Yoga carries a multitude of other health benefits as well and is certainly a great way to manage ADHD.
- Create a To-do List: One of the most predominant symptoms with ADHD is an inability to focus on and complete tasks. One method to help manage this is to create a to-do list. Creating a list of tasks that you can carry with you has resulted in drastic improvements in many ADHD patients. You’ll be less likely to forget upcoming events, and more likely to complete the essential tasks of the day. It’s an easy way to stay ahead of ADHD!
- Cognitive Behavioral Therapy (CBT): Cognitive behavioral therapy helps deal with many of the negative emotional consequences of ADHD. ADHD can directly lead to low self esteem and perpetual self-deprecating thoughts. CBT and the simple act of talking through these emotions has been shown to significantly reduce these symptoms. It’s an extremely healthy way to manage ADHD with none of the side effects associated with many medications.
- Music Therapy: Music is an essential part of humanity that has been extensively used to address a wide array of physical, cognitive, emotional, and social needs of patients. Studies done on the effect of music therapy on ADHD have shown that it reduces many characteristic symptoms of ADHD and improves a range of developmental areas. Music is a natural way to manage your ADHD.
- Exercise: Exercise, especially aerobic exercise, has long been known to boost blood flow in the brain and improve cognitive function. These health benefits directly correlate with the role exercise plays in improving ADHD symptoms. While long-term benefits cannot yet be conclusively determined, the positive effects after acute, aerobic exercise are very encouraging. Physical activity can go a long way in improving both your physical and mental health, and it is certainly a natural, healthy option to try out!
- Avoid Food Colorings and Additives: Diet is not a driving force behind ADHD symptoms, but avoidance of particular ingredients has been shown to reduce the severity of symptoms, especially among children. Food colorings and additives found in many candy, cereal, and soda brands have been shown to exacerbate ADHD symptoms. Stay away from these sugary foods to improve your overall health and better manage ADHD symptoms!
- Increase Omega-3 Fatty Acid Consumption: Our traditional diets often fail to incorporate the necessary amounts of omega-3 fatty acids. Omega fatty acids, commonly found in items such as fish, flaxseed oil, and walnuts, are not naturally produced by the human body but serve an important role in cardiovascular health and in reducing inflammation. Recent studies have also shown that these fatty acids help to reduce ADHD symptoms. Increase your fatty acid intake for a natural way to manage ADHD symptoms alongside the numerous other health benefits!
- Get Enough Sleep: It is not uncommon for ADHD patients to experience sleep disorders that go undiagnosed and untreated. It’s commonly known that insufficient sleep, whether in quality or quantity, can drastically lower quality of life and worsen ADHD symptoms. Improved sleep habits and hygiene is a crucial component in managing ADHD and improving your general health.
- Work with Others: As ADHD patients struggle with staying focused and completing tasks on time, working with someone else is often the most effective way to address this issue. Whether it’s a work assignment or heading to the gym, finding a partner to accompany you can increase productivity and general enjoyment. It’s a great way to relieve stress and help yourself out!
