The Benefits of Diet and Exercise
Engaging in regular aerobic exercise and eating a diet low in simple carbohydrates and high in dietary protein are two nonmedical ways that may help keep adult ADHD symptoms at bay.
The Staying Power of Protein and Whole Grains
A diet high in protein prevents your blood sugar levels from spiking, which causes hyperactivity and nervousness, or from crashing, which can leave you feeling tired, lethargic, irritable, and depressed. Dietary protein also triggers the synthesis of neurotransmitters like dopamine and norepinephrine, which deliver a boost of energy, as well as neurotransmitters like serotonin, which help you relax and fall asleep. Eating several servings of whole grains a day also helps prevent wild fluctuations in blood sugars that can either make you feel wired and/or exhausted.
Essential
Several studies show that adults with ADHD who take fish oil and omega-3 supplements enjoy an even bigger boost in mental focus than people who don't suffer from the disorder. Most people begin to see mental benefits six weeks after taking the supplements.
While the ADHD diet will probably not eliminate all your adult ADHD symptoms, it could help prevent major swings in mood and behavior, ward off hunger (which could cause irritability, grumpiness, and lethargy), and prevent nutritional deficiencies. The diet could also boost your energy, help you relax and sleep, and make it easier to lose weight and keep it off.
The Aerobics Advantage
If you have adult ADHD and you're also a longtime couch potato, your physician may suggest that you embark on a regular program of aerobic exercise such as walking, hiking, or cycling. Although aerobic exercise will firm up flab and tone your muscles, it's equally healthy for your brain. Just a half hour of exercise four times a week increases your brain's levels of dopamine, norepineprhine, and serotonin — three neurotransmitters that not only improve your focus and attention, but enhance feelings of well-being.
Exercise is also the ultimate empowerment tool, reducing feelings of helplessness and hopelessness and making you feel like you can conquer your adult ADHD symptoms. Exercise that involves a high degree of technical expertise and hand-eye coordination, such as rock climbing, skating, ballet, gymnastics, and white-water canoeing, also help strengthen parts of your brain responsible for controlling fine motor skills, balance, timing, and sequencing. They encourage your brain to correct mistakes and anticipate the next move.
Fact
When you're literally between a rock and a hard place, everything else in the world tends to vanish. That's why high-octane sports like climbing, canoeing, and mountain biking can improve your ability to pinpoint focus, pay attention, and block out extraneous and potentially dangerous distractions.
Because exercise also releases serotonin, the “feel-good” hormone, you're also likely to feel less stressed, more centered, and more at peace with the world. Exercise in the morning to get yourself moving and in the late afternoon to improve the quality of your sleep.
