Attention Deficit Hyperactivity Disorder, also known as ADHD, is a neurobehavioral disorder that affects both children and adults. According to the Centers for Disease Control and Prevention, approximately 6.1 million children in the United States between the ages of 2 to 17 years old have been diagnosed with ADHD. While medication is the most common form of treatment, there are natural remedies that can help manage the symptoms of ADHD. In this article, we will discuss some natural treatments that can benefit individuals diagnosed with ADHD.
Sleep
One of the most effective ways to manage ADHD symptoms is through proper sleep hygiene. Research has indicated that sleep plays a crucial role in the development and function of the brain. Inadequate sleep can cause worsening of ADHD symptoms, such as impulsivity, inattention, and hyperactivity. Children are recommended to get between 9-11 hours of sleep every night, whereas, adults should aim for 7-9 hours.
Elimination of Food Allergens
Allergies to certain foods or additives can trigger ADHD symptoms. The most common food allergens are wheat, dairy, peanuts, tree nuts, chocolate, soy, corn, and eggs. An elimination diet can be carried out to detect food sensitivities. During this process, individuals will remove all common allergens for up to four weeks and will re-introduce one food at a time to observe for reactions.
Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA found in fish oil, have been proven to help enhance and regulate cognitive function. Studies have shown that supplementing with fish oil can aid in the reduction of ADHD symptoms. Omega-3 fatty acids can be found in oily fish such as salmon, sardines, and mackerel, as well as in nuts and seeds, like flax seeds.
Herbs and Vitamins
Ginkgo biloba and Panax ginseng have both been shown to enhance cognitive function. Ginkgo biloba has been found to improve memory and concentration by increasing blood flow to the brain. Panax ginseng has been found to improve attentiveness and cognitive processes.
Zinc and magnesium are two minerals that are essential for cognitive function. Zinc aids in the development and function of the brain, and magnesium helps regulate several brain functions such as mood and memory. Studies have shown that low zinc levels are common in individuals with ADHD, and magnesium supplementation may also aid in the reduction of ADHD symptoms.
Exercise
Exercise is a natural stimulant that can help increase focus and concentration. It has been shown to be a beneficial treatment for ADHD through the release of dopamine and norepinephrine, which are neurotransmitters essential for cognitive function. Children should aim for at least 60 minutes of moderate to vigorous exercise each day, while adults should aim for 150 minutes of moderate exercise per week.
Mindfulness and Relaxation Techniques
ADHD symptoms can be worsened by stress and anxiety. Mindfulness techniques such as deep breathing, yoga, and meditation can help in reducing stress and anxiety. Studies have shown that mindfulness techniques can help improve attention and emotion regulation. Additionally, music therapy can help in the reduction of anxiety and restlessness in individuals with ADHD.
Aromatherapy
Aromatherapy with essential oils such as lavender, lemon, and peppermint can be used to help reduce ADHD symptoms. Lavender has been shown to reduce anxiety, lemon has been shown to increase concentration, and peppermint has been shown to improve mental clarity.
Conclusion
The use of natural remedies can be a safe and effective way to manage ADHD symptoms. A multimodal approach that includes sleep hygiene, elimination of food allergens, omega-3 fatty acids, herbs and vitamins, exercise, mindfulness and relaxation techniques, and aromatherapy can be used as an alternative or in conjunction with medication. However, it is important to note that natural remedies should not be used as a replacement for medication without the advice of a healthcare professional.