8 Natural Ways To Manage ADHD

Attention deficit hyperactivity disorder (ADHD) is a common behavioral problem that starts from childhood. Although the exact cause of ADHD is not known, several factors are believed to be responsible for this disorder. Chemical imbalances in the brain, poor nutrition, exposure to toxins and genes are associated with ADHD. However, the symptoms of ADHD can be kept under control with appropriate therapies. Natural remedies that include modifications in diet, lifestyle changes and behavioral therapies can help in overcoming the symptoms of ADHD naturally.

Here Are 8 Natural Ways To Manage ADHD:

1. High Protein Diet

A protein rich diet is considered beneficial for ADHD sufferers. Adding protein rich food to breakfast and afternoon snack seems to help in improving concentration in children with ADHD. Your body needs the amino acids to produce neurotransmitters. [1]Moreover, it also seems to help the ADHD medications to work for a longer time. Protein rich foods recommended for ADHD sufferers include beans, nuts, cheese, egg and meat.

High Protein Diet

2. Complex Carbohydrate

Limiting consumption of white sugar and refined carbohydrate and increasing intake of complex carbohydrate that are low in sugar and high in fiber seem to help in reducing the ADHD symptoms. Complex carbohydrates include whole grain, vegetables, fruits and beans. They are slowly digested and help in keeping the sugar level in the blood balanced for a longer time. [2]However, always combine complex carbohydrate with protein for best management of ADHD symptoms.

Complex Carbohydrate

3. Fish Oil

Low omega-3 fatty acid level in the blood is common in children with ADHD. These essential fatty acids are essential for maintaining the proper functioning of the brain cells and nerves. They also help in stabilizing the mood. Fish oil is the best source of omega-3 fatty acids. [3]Eating fatty fish such as salmon and tuna at least thrice a week or consuming one to two teaspoons of fish oil daily helps in managing ADHD symptoms.

fish oil

4. Iron Rich Foods

Iron helps in learning. Iron deficiency seems to trigger ADHD symptoms. It makes children moody and sleepy and reduces concentration. Increasing intake of iron rich foods even seems to help ADHD sufferers who are not suffering from iron deficiency. [4]Red meat, fish and chicken are good sources of iron. It is also found in leafy greens, cauliflower, broccoli and strawberries. Vitamin C rich foods should be eaten along with iron rich foods to improve iron absorption.

 Iron Rich Foods

5. Zinc Rich Foods

Increasing intake of zinc rich foods helps in making children with ADHD less impulsive and hyperactive. Studies have shown that children with ADHD are usually zinc deficient. [5]Foods that are good sources of zinc include oysters, other types of seafood, poultry and beans.

 Zinc Rich Foods

6. Avoid Food Allergens

Food allergies are often blamed for triggering ADHD. To reduce hyperactivity, avoid foods that are usually associated with allergic reactions such as wheat, cow milk, cheese, nuts, eggs, citrus fruits and chocolates. However, the exact effects of these foods vary. [6]An elimination diet may help in identifying the exact allergens.

Avoid Food Allergens

7. Avoid Food Additives

Food additives may trigger the ADHD symptoms. To manage ADHD, avoid foods that contain artificial additives such as colorings, preservatives, flavorings, sweeteners, salicylates and glutamates. [7]Studies have shown that a low additive diet is beneficial for ADHD sufferers.

Avoid Food Additives

8. Yoga And Tai Chi

Movement therapies such as yoga and tai chi help in improving the symptoms of ADHD. They help in reducing stress and anxiety and improving concentration. [8]Hence, ADHD sufferers should be encouraged to practice yoga or tai chi daily.

Yoga and Tai Chi