Beyond Genes: Leveraging Sleep, Exercise, and Diet to Improve ADHD

Working out as a family, or with a friend, increases the likelihood of sticking with a routine.to find an exercise option that works for your family.. There’s nothing wrong with indoor exercise, particularly for those who live in urban areas, but children are much more likely to be active independently when they’re playing outdoors.. Accept imperfection; if you’re having difficulty sticking to a rigid routine, aim instead for small amounts of exercise every day.

The brain is mostly fat, and the fatty cells around neurons are heavily involved in brain signaling. Decades of evidence have pointed to— found in fish, nuts, and other high-fat foods — as a beneficial nutrient for improving signal strength.. If levels of these nutrients are deficient — as they often are in children and adults with ADHD — focus, attention, and impulse control will suffer.

It’s challenging, however, to establish diet’s exact effect on ADHD symptoms because the overall effect sizes for this treatment are very small. We do know that some individuals don’t respond at all to dietary changes, while others show vast improvements. There’s no way to know whether dietary changes will affect you or your child without trying them.

In most cases, sleep, diet, and exercise will not replace medication or therapy in a treatment plan, nor should they — they’re most effective as complementary treatments. When used properly, however, they may result in a reduced need for medication, or less intensive counseling. No matter which path you pursue, it’s best to balance professional care with deliberate healthy lifestyle choices in an integrated approach to treatment.

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