As big pɔsin we de liv wit ADHD, ɔr Attention Deficit Hyperactivity Disorder, yu kin de gɛt dɛn kayn chenj ya we yu de fil. Wan tɛm yu kin fil gladi pasmak, ɛn di nɛks tɛm yu kin fil bad bad wan ɔ yu at pwɛl fɔ no rizin. Dis na wetin wi kin kɔl ‘mood swings’. Dis kin rili mek yu strɛs. Bɔt nɔ wɔri, tin dɛn de we wi kin du fɔ manej dis. Lɛ wi tɔk bɔt am.
Ɛksesaiz nɔto jɔs tin!
We yu se "exercise," yu kin tink se i boring. Bɔt fɔ tru, na sɔntin we go ɛp yu fɔ fil gladi ɛn kol at. Ilɛksɛf yu lɛk fɔ waka, rɔn, ɔ swim, if yu jɔs spɛn 20 minit ɛvride fɔ ɛksesaiz, dat go mek yu nɔ strɛs ɛn mek yu fil fayn. I go gi yu mɔ maynd bak fɔ wok ɔl di de.
If yu laik yoga, dat na gud tin tu. Dɛn dɔn si se yoga ɛn mɛditeishɔn kin ɛp fɔ pul strɛs ɛn kɔntrol di ADHD simptom dɛm.
Rayt wetin yu de fil.
Dis kin tan lɛk se i strenj smɔl, bɔt na we we rili yusful. Rayt aw yu de fil na wan smɔl jɔnal ɛvride. Yu gladi tide? Yu at pwɛl? Yu vɛks? Yu de wɔri? We yu rayt tin dɛn lɛk dis, afta sɔm tɛm yu go ebul fɔ no wan patɛn na yu filin .
Fɔ tɔk am simpul wan, i de ɛp yu fɔ ɔndastand wetin de mek yu maynd chenj. Fɔ ɛgzampul, if yu fil strɛs ɛvri ivintɛm we yu de tɔk to pɔsin, rayt am na yu dayari go ɛp yu fɔ no di patɛn. Dɔn yu kin avɔyd ɔ rɛdi fɔ dɛn kayn tin dɛn ya tumara bambay. Dis na big abit fɔ mental wɛlbɔdi.
Lɛ wi tink smɔl bɔt wetin wi de it ɛn drink, nɔto so?
Sayɛnsman dɛn dɔn de stɔdi bɔt aw shuga, atifishinal switin, ɛn kɔlɔ kin afɛkt ADHD fɔ lɔng lɔng tɛm. Bɔt dɛn nɔ dɔn fɛn dairekt link . Bɔt dat nɔ min se wetin yu de it nɔ impɔtant. Gud it we gɛt tin fɔ it rili impɔtant fɔ mek yu gɛt wɛlbɔdi maynd ɛn bɔdi.
| Nutrishɔn sɛkshɔn | Wetin mek i impɔtant? |
|---|---|
| Omega-3 fεt asid dεm (I gɛt fish lɛk salmɔn, tuna/salmon) | Dɛn tin ya rili impɔtant fɔ mek di bren wok fayn. Dɛn kin ɛp fɔ mek di kemikal dɛn we dɛn kɔl dopamine ɛn sɛrotonin transmit fayn fayn wan, we kin mek pɔsin gladi ɛn gɛt kol at. |
| Vitamin B (B2, B6, B9) we gɛt di sik. | Dɛn dɔn si se sɔm pipul dɛn we gɛt ADHD nɔ kin gɛt dɛn vaytamɛn ya. If yu nɔ gɛt bɛtɛ vitamin B6, dat kin mek yu gɛt pwɛl hat ɛn kɔnfyushɔn. Vitamin B9 (folate) impɔtant fɔ mek di bren divɛlɔp. |
| Tin dɛn fɔ stɔp | Rɔk ɛn smok kin mek di bɔdi nɔ gɛt bɛtɛ vaytamɛn B. Kɔfi ɛn ti gɛt kafinɛ, so if yu drink bɔku pan dɛn, dat kin mek yu fil bad ɛn nɔ kin rɛst. So, i bɛtɛ fɔ it dɛn smɔl smɔl. |
Aw valyu fɔ slip fayn na nɛt?
Sɔntɛnde, slip kin bi prɔblɛm fɔ pɔrsin wae gɛt ADHD. Na de dɛm wae yu de fil bad bad wan, yu kin fil lɛk yu nɔr nid fɔ slip. Na de dɛn we yu de fil bad bad wan, yu kin tray tranga wan fɔ slip. Dɔn bak, sɔm mɛrɛsin dɛn fɔ ADHD kin ambɔg di slip.
Ilɛk wetin na di rizin, if yu nɔ slip fayn, dat kin mek yu maynd wɔs . We yu nɔ de slip fayn, yu kin fil bad ɛn vɛks . So tray fɔ go slip ɛn wek di sem tɛm ɛvride. Mek am bi pat pan yu rutin.
Dɔn bak, if yu gɛt snor ɛn fil lɛk se yu de swɛla we yu de slip (Slip Apnea), mek shɔ se yu tɔk to dɔktɔ bɔt dat bak, bikɔs sɔntɛnde dɛn sayn dɛn de kin tan lɛk ADHD.
Di bɛnifit we yu gɛt fɔ mek smɔl plan fɔ di de
If yu fala di sem tin ɔl di de, dat kin mek yu gɛt ADHD, mɔ fɔ kɔntrol di we aw pɔsin de fil. Dis de gi yu layf sɔm ɔda ɛn kɔntrol. Smɔl tin dɛn lɛk fɔ kip yu ki dɛn na di sem ples ɛvride, fɔ grap di sem tɛm ɛvride, ɛn fɔ rayt di wok dɛn we yu fɔ du na kalenda kin mek big difrɛns.
Kam aut ɛn gɛt wan luk.
Dɛn dɔn si se fɔ spɛn tɛm na grɔn, natura l ples kin ridyus di ADHD simptom dɛm. Sɔntɛm dis na bikɔs we yu kɔmɔt na do, dat kin mek yu ebul fɔ waka ɛn ɛksesaiz. Dɔn bak, we yu de luk usay grɔn de, dat kin mek yu nɔ strɛs ɛn ɛp yu fɔ pe atɛnshɔn.
Turn yu ‘Hyperfocus’ to yu advantej
Pan ɔl we i nɔ kin izi fɔ pipul dɛn we gɛt ADHD fɔ pe atɛnshɔn pan wan tin, sɔntɛnde di kɔmɔn tin kin apin. Dat min se, dɛn kin ebul fɔ pe atɛnshɔn pan sɔntin we dɛn kin ɛnjɔy ɛn we impɔtant to dɛn pasmak. Dɛn kɔl dis haypafɔkus .
Fɛn ɔut wetin yu talɛnt de fɔ. Sɔntɛm na matematiks, myuzik, ɔ injinɛri. If yu tray fɔ bi pɔsin we sabi du sɔntin we yu sabi du, dat go mek yu gɛt mɔ rɛspɛkt fɔ yusɛf . I go ɛp yu fɔ kɔntinyu fɔ gɛt gladi at.
Smayl na mɛrɛsin bak!
Wan wɔd de we se, "Laf na di bɛst mɛrɛsin." Na tru. Fɔ lan fɔ si di fani sayd fɔ yu ADHD sityueshɔn kin bi big ɛp fɔ manej am. If yu laf smɔl, ivin if yu laf big wan, dat kin ɛp fɔ fɛt di bad tin dɛn we yu de tink bɔt. Dɔn bak, if yu ebul fɔ laf di smɔl smɔl tin dɛn ɛn fɔgɛt bɔt dɛn, yu go stɔp fɔ wɔri ɛn riak tumɔs to dɛn.
Mɛsej we dɛn kin kɛr go na os
- Di mud swing na kɔmɔn tin wit ADHD, bɔt dɛn kin ebul fɔ kɔntrol am.
- Gɛt sɔm ɛksesaiz ɛvride. Gɛt inof slip. Mek wan plan fɔ yu de. Dɛn simpul tin ya go mek big difrɛns.
- Tek kia ɔf yu it, mɔ inklud it dɛn we gɛt bɔku omega-3 ɛn vaytamɛn B.
- Rayt bɔt aw yu de fil na wan jɔnal. Dis go ɛp yu fɔ ɔndastand aw yu de fil.
- If nɔr pan dɛn tin ya nɔr ɛp yu, ɔr if yu fil se de sik siriɔs, nɔr ɛva shem fɔ go to dɔktɔ fɔ advays.Dis nɔto jɔs prɔblɛm fɔ yu, ɛn i rili impɔtant fɔ gɛt ɛp fɔ am.
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