Return to flip book view
ADHD How Exercise,Eating Right, andGood SleepCan Help
ADHD: How Exercise, Eating Rightand Good Sleep Can HelpNutrition Proteins and fats Complex carbohydrates Fish Nuts, seeds, eggs Iron-rich foods Foods to Avoid And caffeine? Diets for Children Supplements and vitamins Exercise Aerobics Yoga Martial Arts Tai Chi SleepHow ADHD Online Can HelpContent344444455567889910112023 © ADHD Online, LLC. All Rights Reserved.
ADHD: HowExercise, EatingRight and GoodSleep Can HelpGetting enough exercise, eating right andgetting adequate sleep are important foreveryone's good heath, of course. But theselifestyle practices offer particular benefitsfor people with ADHD. They can have a hugeimpact on ADHD symptoms. If you haveADHD, you should take a good look at yourlifestyle — especially the way you eat, sleepand exercise. 3 | adhdonline.comMedically reviewed by Dr. Raafia Muhammad, MD, MPH
4 | adhdonline.comComplex carbohydratesFishNuts, seeds, eggsIron-rich foodsProteins and fatsHere are some importantcomponents of a good ADHD diet Foods rich in complex carbohydrates (suchas oatmeal and whole grain products) can behelpful. These healthy carbs also help tostabilize blood sugar levels.¹ Fatty fish such as salmon or tuna arehelpful. These fish are rich sources ofOmega-3 fatty acids, which areessential for brain health and canimprove brain function, including inpeople with ADHD.¹ These foods are also rich in omega-3fatty acids. Iron-rich foods like red meat, shellfish,spinach and beets can be helpful. Iron(ferritin) levels can sometimes be low inthose with ADHD and studies haveshown that iron in the diet can helpimprove symptoms associated withADHD.¹Protein and fat are good for everyone'sbrain. High protein foods such as meat anddairy products, soy and other legumes, andnuts can be helpful. Proteins are the buildingblocks of neurotransmitters — your nervoussystem's chemical messengers. Proteins alsohelp stabilize blood sugar; blood sugarinstability can have an effect onhyperactivity.¹Nutrition can play an important role in naturalADHD management. People should strive fora diet that is rich in nutrients that seem tohave a beneficial effect on ADHD symptoms.People might also consider eliminating somecomponents of their diet. Here are some details
Foods to Avoid And caffeine? Diets for ChildrenSome evidence shows eliminating orreducing certain components of a dietmight be an effective complement toother ADHD treatments. The mostcommon targets for these "eliminationdiets" are artificial colorings andpreservatives in food. Evidence is strongthat these artificial food additives cantrigger ADHD symptoms in susceptiblepeople.² Experts' best advice: Eat a balanced dietwith as little processed food as possible.It might help to keep your ADHDsymptoms under control. 5 | adhdonline.comSome adults with ADHD swear bycaffeine to help them concentrate. Thatmakes sense since it's a stimulant justlike some of the most commonly usedADHD medications. However, take toomuch caffeine and you risk becominganxious and jittery and might struggle tosleep. And lack of sleep can make ADHDsymptoms worse. (See "Sleep" sectionbelow.) Experts offer special advice for the dietof children with ADHD — though thatadvice doesn't differ much from advicefor adults. Some recent findings³ suggest somechildren with ADHD can benefit fromeliminating certain things (such as foodadditives) from their diets.
VegetablesFruitsProteinsWhole grains calcium-rich foods healthy fats Children with ADHD should also steerclear of sugary, fatty, and saltyprocessed foods, saving these forspecial occasions. Other studies suggest supplementationwith probiotics⁴ or omega-3 fatty acids⁵may help. More research is needed toconfirm these findings. Eating a healthy balanced diet is importantto a child's overall mental and physicalhealth. Your most important objectiveshould be ensuring your child eats mainlynutritious, fresh foods, including: You can read more about food and ADHD.Experts have studied a number of dietarysupplements to analyze whether they helpwith symptom management for ADHD. In a2020 review in the journal Nutrients,researchers looked at some of the mostcommonly used supplements andconcluded that some can help as an "add-on to pharmacotherapy in improving somebehavioral and neuro- psychological indicators in children andadolescents with ADHD."⁶ Polyunsaturated fatty acids (mostoften in the form of Omega-3 fattyacids), in combination withmethylphenidate Zinc (for children with ADHD and zincdeficiency)Vitamin D (with or without magnesium— for children with ADHD and vitamin Dand/or magnesium deficiency) Sweet almond syrup The supplements for which researchersfound the most consistent evidence ofbenefits include: Researchers noted that studies involvingthe supplements have found general butnot specific improvements. Theyconcluded that these results aresuggestive of the "non-specific beneficialinfluence of micro- and macro-nutrientson a broad spectrum of function andsymptoms."⁶ 6 | adhdonline.comSupplements and vitamins
7 | adhdonline.comEvidence has long shown that exercise, ingeneral, can help with ADHD symptoms.Studies indicate that physical activity canimprove attention, memory and mood, andreduce hyperactivity and impulsivity. In anarticle in ADDitude magazine, John Ratey,M.D., an associate clinical professor ofpsychiatry at Harvard Medical School,notes that exercise can improve ADHDsymptoms naturally. One of the ways itdoes this is to raise the levels of importantneurotransmitters in the brain, including dopamine andnorepinephrine.⁷ Exercise also helps to balancenorepinephrine levels in a part of the brainstem that controls arousal. The balancingof these levels means that the patient isless irritable and less inclined to overreactto stimuli. In addition, exercise acts uponthe basal ganglia, a part of the brain thathelps support the ability to pay attention.⁷ Exercise A 2021 analysis of 15 studies⁸ found thatexercise interventions improved executivefunction (the ability to plan, organize andmonitor complex behaviors) in children andadolescents with ADHD. It also had positiveeffects on the children's ability to controltheir emotions and behavior. Similarly, a 2022 analysis of 15 papers⁹found exercise can improve attention,executive function and motor skills inchildren with ADHD. The analysis foundthat exercise did not impact othersymptoms such as hyperactivity, socialproblems, or aggressive behavior.
8 | adhdonline.comWhen scientists looked at eightrandomized controlled trials that allstudied the effects of aerobic exercise onADHD, they found that aerobics had a"moderate to large effect" on many of thesymptoms that those with ADHD strugglewith. Those symptoms include excessiveenergy, poor impulse control and a shortattention span. Aerobics can also helpimprove psychological symptoms such associal skill deficits and anxiety.¹⁰ Yoga is another form of exercise that can behelpful for ADHD. Researchers, after lookingat some limited studies on the benefits ofyoga on ADHD symptoms (includingreducing hyperactivity, improved socialskills, and more healthful sleep patterns),looked at the effects of an eight-week yogaintervention on ADHD children. They foundclinically significant improvements inaccuracy and reaction time. They also notedthat, as a complementary therapy, yogacould benefit children with ADHD whostruggle with poor self-control or shortattention spans.¹¹ AerobicsYogaSpecific Exercises that areBeneficial for ADHD There are a number of specific exercisesthat research has found can help alleviateADHD symptoms:
Martial arts can also be effective inmanaging ADHD symptoms. Researchersstudied the effect of an 18-monthTaekwondo intervention for adolescentswith ADHD. This intervention resulted in anincrease in selective attention in theseparticipants.¹²Tai chi, like yoga, is a mind-body techniquethat emphasizes slow, controlledmovements, the focusing of the mind, andawareness of the body. Several smallstudies have found improvements in suchcommon ADHD symptoms as excessiveenergy, aggression, and a person'sperception of stress levels, mood andquality of sleep. A recent study looked at 21college students with ADHD whoparticipated in a seven-week intervention.The study found that tai chi participationsignificantly improved self-reportedproblems with inattention.¹³Martial ArtsTai Chi 9 | adhdonline.com
Research is increasingly showing theimportance of adequate sleep for theoptimal health and development ofeveryone. Experts also believe adequatesleep is vital¹⁴ for the prevention ofobesity, type 2 diabetes, mental healthissues, and attention or behaviorproblems. And experts believe good sleep can beespecially helpful for people with ADHD. It can help regulate mood¹⁵ andattention span throughout the day. Generally, the federal Centers for DiseaseControl and Prevention recommendsseven hours or more of sleep each day foradults. For children, the AmericanAcademic of Sleep Medicine recommendsthe following amount of sleep per night¹⁶: SleepAvoid any digital screens at least acouple of hours before bed Create a sleep routine — a nighttimeritual — 30 to 60 minutes before bed.That might mean warm milk with somehoney, nutmeg, and saffron. Or a warmbath and your normal skincare routine.It might mean reading a book. Forchildren, it might mean a bedtime storyor special song.Whatever the routine, stick to it andthis will allow your brain to understandthat it is time to settle down.Research suggests that children withADHD may be more prone to sleepdisturbances.¹⁷ But research also showsthat practicing good sleep hygiene —having a regular bedtime, ensuring thebedroom is quiet and dark, and removingelectronic devices from the bedroom — can improve sleep quality in children withADHD.¹⁸ The bottom line: people with ADHD canbenefit from good sleep, just like all peoplecan. So follow some basic “good sleeprules": 10 | adhdonline.com11-14 hours for children aged 1 to 2 years 10-13 hours for children aged 3 to 5 years 9-12 hours for children aged 6 to 12 years 8-10 hours for teenagers aged 13 to 18 years.
ADHD Online can help you by removing theroadblocks to effective treatment for ADHD.The process of getting a diagnosis can takemonths and can cost up to $2,500 in someparts of the U.S. because it usually involves areferral to a local psychologist. We give youaccess to our network of licensedpsychologists so you can get a diagnosis andaccess to treatment sooner. Our process isfaster, easier, and far less expensive, but stillgets you a formal evaluation and valid proofof diagnosis. Our network of physicians canthen provide treatment plans andmedication management if this is somethingyou require.If you think you might have ADHD, or youjust want to learn more about it, we have awealth of free resources and information atADHDOnline.com. Contact us today to get anassessment and start on the path totreatment — whatever that looks like for you.How ADHD Online Can Help11 | adhdonline.com
ADDitude magazine Psychiatric Times Nordic Journal of Psychiatry Progress in Neuro-psychopharmacology& Biological Psychiatry Neuropscychopharmacology Nutrients ADDitude magazine International Journal of BehavioralNutrition and Physical Activity Psychiatry Research Child: Care, Health and Development PeerJ International Journal of EnvironmentalResearch and Public Health Complementary Therapies in Medicine CDC ADDitude magazine Journal of Clinical Sleep Medicine Sleep Science Psychology Health & Medicine 1.2.3.4.5.6.7.8.9.10.11.12.13.14.15.16.17.18.References2023 © ADHD Online, LLC. All Rights Reserved.