Do you find it hard to keep up with the same task? Do you get distracted easily? Do you get bored and can't finish a task you've started? These could be signs of Adult Attention-Deficit/Hyperactivity Disorder (ADHD). This condition can affect every aspect of your life. But don't worry. In addition to the medication your doctor prescribes, there are many things you can do to make your daily life a little easier. Not everything can be fixed with one habit, but when you combine a good lifestyle and diet, you can see a big difference. Let's see what they are.
Let's start the day with good nutrition.
People with ADHD are at slightly higher risk of becoming obese. Experts are still trying to figure out exactly why. It could be because you don't pay as much attention to what you eat, or it could be because you don't know when you're full. Both of these factors can lead to snacking and overeating.
If you're not sure how to stick to a healthy diet, ask your doctor. He or she can refer you to a dietitian who works with people with ADHD.
Here are some simple tips to get you started:
Eat a balanced diet. No single food or vitamin will cure your symptoms. Instead, eat as many foods as possible that are minimally processed and low in artificial ingredients. This is good for all adults.
| What to add to your plate | Examples |
|---|---|
| Fresh fruits and vegetables | A variety of colorful fruits, vegetables, and herbs every day. |
| Whole grains | Raw rice, oats, kurakkan, atta flour. |
| Healthy fats (Unsaturated fats) | Avocado, cashews, peanuts, olive oil. |
| Lean protein | Fish, chicken, eggs, chickpeas, peas, lentils. |
Plan meals
Sometimes you can get distracted and skip meals. Then, when you get hungry, you may choose something unhealthy that you can eat quickly. To avoid this, plan your meals on time and keep nutritious foods close by.
- Make a list before you go shopping. This will help you avoid buying unnecessary things .
- Cook food together for the next day. Then you don't have to rush to prepare food in the morning.
- Cut the vegetables in advance. It's easier when cooking.
- Always keep things like raw rice, lentils, and chickpeas at home.
Exercise is not just a thing!
New research suggests that regular exercise can help reduce symptoms of ADHD. Experts believe that this happens because when we exercise, neurotransmitters like dopamine and norepinephrine are released in our brains. Simply put, these are like little messengers in our brains that bring us pleasure, focus, and excitement. The main types of stimulant drugs used to treat ADHD work by manipulating the activity of these chemicals.
Like all adults, people with ADHD should get at least 30 minutes of moderate-intensity exercise, 5 days a week . Things like brisk walking and jogging are good for this.
Benefits of exercise for you:
- Reduces stress.
- It brings happiness and healing to the mind.
- It helps to control impulses.
- Reduces hyperactivity.
- Developing the ability to plan and complete work.
Do you know the value of a good sleep?
The average adult should get between 7 and 9 hours of sleep a night . But if you have ADHD, you're more likely to have trouble falling asleep or staying asleep. These sleep problems can make your ADHD symptoms worse.
If you're having trouble sleeping, talk to your doctor. You may need to adjust the time you take your medication or switch to a different medication. Your doctor will also check for any underlying medical conditions that may be affecting your sleep.
For example, treating conditions like these may improve your sleep:
- Insomnia
- Depression or anxiety
- Obstructive Sleep Apnea
- Circadian rhythm problems
- Restless Legs Syndrome
- Narcolepsy
Also, you can follow these habits to get good sleep.
| Tips for a good sleep |
|---|
| Avoid drinking coffee, tea, and alcohol before going to bed. |
| Exercise, but not too close to bedtime. |
| Go to bed at the same time every day and wake up at the same time. |
| Avoid sleeping during the day, especially in the afternoon. |
| Try using a weighted blanket. Some people find it helps them sleep better. |
If none of this helps, ask your doctor if you can see a sleep specialist.
We need to give up bad habits.
You may resort to unhealthy habits to cope with the discomforts of ADHD. However, it is important to limit or completely eliminate some things, especially if you have ADHD.
- Drug and alcohol use: Stay away from these things completely. Some people turn to alcohol or marijuana to relieve negative feelings like sadness and anger caused by ADHD. Also, things like nicotine (cigarettes) and cocaine can give you a temporary boost that is similar to the one you get from ADHD medication. But the truth is, people with ADHD are at a much higher risk of becoming addicted to these things.
- Smoking: If the mother smokes during pregnancy, the child may be at increased risk of developing ADHD. Also, people with ADHD are twice as likely to smoke as those without. Once you start smoking, it can be very difficult to quit. If you need help quitting the habit, be sure to talk to your doctor.
- Screen Time: This is a time when you can't live without a smartphone. But be careful about how much time you spend on it. ADHD can make you more likely to develop a "smartphone addiction."
How to control stress?
Daily life can be challenging when you have ADHD. When you are under a lot of stress, your ADHD symptoms can get worse. It can be harder to control your thoughts and emotions.
Ask your doctor about how to incorporate stress management techniques into your treatment plan. Here are some tips he or she may suggest.
| Ways to reduce stress | How to do it? |
|---|---|
| Break big tasks into small parts. | It gets boring when you see a big task at once. Break it down into small steps and complete them one by one. |
| Use a calendar. | Plan work and appointments in advance. The calendar app on your phone is good for this. |
| Get used to a routine. | When you work at the same time every day, your brain feels at ease. |
| Mindfulness meditation | Focus on the present moment. 5-10 minutes a day is enough. |
| Practice ways to calm the mind | You can calm your mind through techniques such as deep breathing. |
| Get professional help. | Methods such as Cognitive Behavioral Therapy (CBT) can be very effective. |
When you need help, never be afraid to talk about it. There are many people who can understand what you are going through. Ask your doctor or social worker about support groups you can join.
Take-Home Message
- Adult ADHD is not your fault. It is a medical condition that can be managed.
- Take the medication exactly as prescribed by your doctor. Along with that, it is very important to have a healthy diet, exercise regularly, and get enough sleep.
- Completely stay away from bad habits like drugs, alcohol, and smoking. These can make your condition worse.
- Stress can worsen ADHD symptoms, so learn ways to manage stress.
- If you're having a hard time dealing with these things on your own, never hesitate to ask for help. Talk openly about all of this with your doctor.
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