From Diet to Mindfulness: 5 Natural Remedies for ADHD That Could Help You Thrive

There has been a lot of buzz around adults struggling to manage everyday tasks, only to start therapy in search of answers. They go their entire life always feeling like something is wrong with them, barely meeting expectations and functioning like a motor running inside them 24/7. After years of searching without answers, they finally find one. It’s attention-deficit hyperactivity disorder, better known as ADHD. It’s been undiagnosed for years.

As an adult, finding clarity after a diagnosis is a journey. If you’ve met with a health professional, they may have recommended reading literature to gain a deeper understanding of your diagnosis. Some mental health professionals will offer ongoing support through talk therapy. Others will opt for a more traditional route to treatment with medication. There’s no wrong way to approach this journey. This article presents an alternative approach. Please note that this is only advisory and should not be considered a substitute for medical supervision. Natural remedies aren’t a replacement for professional medical advice or prescribed treatment plans.

What To Know About ADHD

If you’re new to understanding ADHD, there are three big things you need to know about: dopamine, serotonin and executive functioning. I won’t bore you with all the brain science involved, but these three are heavy hitters. Dopamine is the “feel-good” hormone in your brain that regulates reward and motivation. Serotonin is also a “feel-good” hormone in your brain, but it regulates mood and well-being. Rewarding activities release dopamine. If you’re neurotypical, these hormones fluctuate naturally through your body as you have various experiences. 

However, if you have ADHD, you may have lower dopamine, which means you won’t derive the same satisfaction from routine tasks, especially if they aren’t preferred. Your prefrontal cortex, which is responsible for executive functioning, often develops slowly. This presents as impulsivity, characterized by a lack of planning and difficulty maintaining sustained focus. People who live with ADHD most notably have difficulty with task completion. The ADHD brain tends to hyperfocus on tasks that interest it, regardless of their importance. This could mean that you’re more likely to binge-watch your favorite show (high interest) rather than completing your homework (low interest). 

If you’re reading this and these characteristics sound familiar, keep reading! First, consult with a credentialed health professional to seek an official diagnosis. In the meantime, here are five natural remedies that may aid in your journey toward wellness.

1. Sleep

According to the Office of Disease Prevention and Health Promotion, most adults need seven or more hours of sleep for their brains and bodies to repair and function optimally. I know this can be a challenging goal for many, but it must be a priority. Try some blackout curtains to minimize light pollution. Charge your phone in another room. One hour before going to bed, limit screen time. All of those lights affect how easily your body moves into sleep. 

2. Food/Protein Intake

One trait of ADHD is hyperfocus on preferred things of interest. This includes food. Ever noticed how you found out you liked something new and ate it every day for a month? This hyperfixation doesn’t allow for balance and proper nutrition. Prioritizing protein helps with sustained focus and motivation. It will also keep you full for a lot longer, which helps maintain your energy levels throughout the day.

3. Exercise

Remember those two hormones that I mentioned earlier? Dopamine and serotonin. All it takes is 30 to 40 minutes of sustained movement to get a burst of both. I’m not suggesting that you run to the gym to lift the heaviest weight you can find. A simple walk around your neighborhood will suffice. Get moving!

4. Sun exposure

We’re in the colder months, which means it’s less light. We must prioritize sunshine as a means of self-regulation. Specifically, morning light helps to boost dopamine production for the day. Standing in a window with lots of light or getting outside for at least 10 minutes of sunshine will do the trick. 

5. Mindfulness

I once had a counselor recommend mindfulness as a means of reconnecting my mind, heart, and body. I started Pilates and breath work, which required me to increase self-awareness. I learned to be present in the moment, be intentional with my movement, and slow down. Mindfulness can also be taking a moment to breathe deeply and intentionally. 

These five methods will hopefully be helpful on your journey to wellness. While ADHD can be difficult, it can be managed. Use these tips while seeking out additional support. 

(Note: This story is not medical advice nor a formal diagnosis. Please consult with a doctor for professional medical advice.)

Featured image credit: Vitaly Gariev via Unsplash