Focusing on how to live a proper lifestyle can help manage ADHD. Starting with nutrition, the average diet is particularly harmful for someone with ADHD. It weakens the focus and decision making that the person is trying to strengthen, is low in nutrients, high in fat. A better alternative is a healthy diet based on whole foods and plenty of protein. Also the ADHD brain is short on stimulants. Certain stimulants known as brain neurotransmitters activate the executive functioning in the brain. Proteins, referred to by researchers as "amino acids," pave the way for those key transmitters to do their work in the body. Catecholamine is catalysts that help the body form the stimulants dopamine, norepinephrine, and epinephrine. Also important is the level of sugar in the blood stream. High glycemic responses contribute to an unstable blood glucose, which does not allow for a steady, stable supply of energy for the brain and nervous system.
Helpful Diet strategies:
* Include protein in every meal, especially breakfast.
* Eat lots of Vitamin C. (It also helps modulate the action of dopamine,).
* Be sure to include Vitamin B-12 and folic acid, which improve cognition and help to prevent cell death in the brain.
* Avoid junk foods and processed foods.
These foods quickly increase sugar in the blood.
Additional guidelines for keeping the mind alert and active are as follows:
* Increase fiber, which improves digestion and helps avoid the effects of too much sugar.
* Eat whole foods, not processed foods (which often have white flour, trans fats, and chemicals that the person with ADHD is looking to minimize).
* Purchase food from the periphery of the grocery store, avoiding inside aisles where most of the processed food is displayed.
Food that enters the bloodstream slowly--true of both fiber and whole foods--helps keep balance in the system and reduces the distractions related to feeling hungry. Favor good fats, such as those in nuts. For example, almonds increase metabolism, which also helps people lose weight. Eat breakfast, which evens out food intake and improves attention, particularly in the classroom.
Sleep Habits:
Sleep habits are also part of a healthy lifestyle when addressing symptoms of ADHD. Plain and simple, most people in general just do not get enough sleep.
* Stimulant induced insomnia, because self-medicating with soda or coffee makes it difficult to sleep at night.
* RLS (restless leg syndrome), discomfort in the legs that keeps a person awake.
Instruction from a psychologist can help alleviate sleep problems and can bring in the mind-clearing, energy-improving benefits of good sleep. Certain natural substances can help as well as herbal teas, which include spearmint, chamomile, lemon balm, valerian, passionflower, and hops. Strategies for good sleep hygiene include:
* Avoiding daytime napping.
* Avoiding caffeine, nicotine, and alcohol.
* Not going to bed too hungry or too full.
* Having a good sleep environment (temperature, light, noise, bed).
* Learning relaxation techniques like breathing techniques or body scanning strategies are a useful approach to falling asleep.
Exercise and Activity:
Another natural approach that strengthens focus and improves overall health is exercise, which has the added benefit of acting as an antidepressant. Exercise builds mental endurance and reduces mental fatigue. Also, exercise is a great treatment for an ADHD emergency. A quick burst of exercise is like pushing the reset button on your brain. An important point when considering the benefits of exercise for someone with ADHD is that children with ADHD should not miss recess or be denied sports activities.
The body is a wonderful resource and given the right guidance and healthy lifestyle, it can work wonders on its own to alleviate those conditions in the brain that cause difficulties for those with ADHD.
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