When a doctor diagnoses you with ADHD ( Attention-Deficit/Hyperactivity Disorder ), they prescribe the necessary medication. Behavioral therapy is also a very important tool in managing this condition. But with all this, you may be wondering, "Isn't there something else that can be done naturally?" We hear about it all over the internet, from friends. So today, let's talk about what these things really do, what doesn't work, and what can be harmful to you.
Remember, before starting anything new, no matter how 'natural' it may seem, it's a good idea to talk to your doctor.
Don't forget the two main treatments!
Before we talk about anything else, it's important to remember this: There are two main, medically proven, and most effective treatments for ADHD.
1. Prescription medications: These are the primary treatment for ADHD symptoms in adults . These medications work by balancing the chemicals (neurotransmitters) in the brain that help control attention and impulses.
2. Behavioral Therapy: This is also very important. Through this, you can practice skills needed for many things, such as managing your daily life, organizing your work, and controlling your impulses.
Everything else we're talking about now is just something that can be done "in addition" to these main treatments. They will never be a substitute for the main treatment.
Does exercise really make a difference?
Yes, really! Exercise is not a pill, but it can be a great way to improve your overall focus if you add it to your daily routine. A new study shows that doing about 30 minutes of aerobic exercise a day can reduce ADHD symptoms and improve mood in children.
Although there is not much research on adults, existing studies show that exercise improves things like motivation and impulse control. It also helps control feelings like anxiety, depression, and stress. So, it's great to do something that gets you moving, like walking, running, or cycling, to get a little sweaty during the day.
Is there any benefit in changing your diet?
This is a question that many people ask. You may have heard things like, "Will cutting down on sugar help ADHD?", "Will eating these foods make it worse?" But the truth is, there is no scientific evidence that cutting down on sugar or cutting out certain foods can help ADHD symptoms.
However, if you feel that eating certain foods makes your condition worse (for example, foods with artificial colors or flavors ), you can try cutting those things out for a while and see if you notice a difference.
However, the best diet for someone with ADHD, as for anyone, is a balanced diet . That is, a diet that includes plenty of fresh vegetables, fruits, lean proteins (fish, chicken, eggs, nuts), whole grains, and unsaturated fats.
Truth or falsity about supplements and other methods
There are many supplements and methods that are being talked about on the internet and in society. Let's see what science has to say about them.
| Treatment method / substance | What does it mean scientifically? | Remember especially |
|---|---|---|
| Saffron | Small, preliminary studies suggest that it may have a small benefit for ADHD symptoms in children when taken in capsule form. However, more research is needed to consider this as a treatment. | Taking too much can be harmful to some health conditions. Do not use without consulting your doctor. |
| Caffeine | For adults, taking small amounts can help with memory and attention. However, taking too much can have the opposite effect (increased attention span, restlessness). | Side effects can include stomach upset, headaches, and feeling strange. When taken with ADHD medication, it can make you feel uncontrollable. |
| Fish Oil Omega-3 and Omega-6 | There are mixed results on this. Some studies say it helps symptoms a little, while others say it makes no difference. | Because it has other benefits, such as heart health, your doctor may give you permission to use it. |
| Minerals Zinc, Iron, Magnesium | Only if you have a deficiency (lack) of these minerals in your body, you may see some improvement when you take these. If you don't have a deficiency, taking these will not help. | Don't just guess and drink. Get a blood test to see if you have a deficiency, and only take it if your doctor recommends it. |
| Melatonin | Melatonin is a hormone that helps you sleep. Taking it may help you sleep better, but there is no evidence that it directly treats ADHD symptoms (such as attention deficit hyperactivity disorder). | Some ADHD medications can cause difficulty falling asleep. In such cases, this may be helpful, as advised by your doctor. |
| Biofeedback or Neurofeedback | This is a method of retraining the brain's function. Electrodes are placed on the scalp to monitor brain waves and give you positive feedback when the brain is functioning in a way that helps with ADHD. There is not enough evidence yet to prove that it is a treatment for ADHD. | This is still a research-based method and may be expensive. |
| Essential Oils | Although there are rumors that oils like lavender, vetiver, and cedarwood help with ADHD, there is no scientific evidence to prove it. | It's okay to use these as a perfume to calm the mind, but don't expect them to be a cure. |
| CBD Oil | Although it is derived from the cannabis plant, it does not contain the psychoactive ingredient THC. A small study of 30 adults showed a small improvement in ADHD symptoms, but not enough to prove it as a treatment. | There may be questions about the legal status and purity of these, so you need to be very careful about these. |
| Other Herbs | Research has been done on herbs such as French maritime pine bark, Ginkgo biloba, and St. John's wort, but all have shown that they make no more difference than a placebo. | Not everything that is called herbal is safe. Some of them can cause adverse reactions with other medications. |
Mind-body practices
Some research suggests that exercise methods like yoga may help reduce core ADHD symptoms such as inattention, impulsivity , and hyperactivity. However, the evidence that meditation directly helps ADHD is still very weak.
Take-Home Message
- The only main and proven treatments for ADHD are medications prescribed by your doctor and behavioral therapy.
- Exercising daily and eating a balanced, healthy diet can help with overall health, as well as indirectly managing ADHD symptoms.
- Many supplements, herbs, and other methods that are advertised online or in the community have not yet been scientifically proven to be effective for ADHD. Some may even be harmful.
- Most importantly: Always talk to your doctor and get their approval before starting any new treatment or supplement, no matter how 'natural' or 'good' it may seem to you.
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