We all have days where we can’t seem to get anything done. We can’t focus, we can’t pay attention, we move through the day going from distraction to distraction (TikTok, get some work done, YouTube, pick up the kids from school, Netflix, make dinner…where did the day go?). Sometimes we even know what’s off (that trash truck woke us up at the crack of dawn and so we didn’t get a good nights rest, or dessert and scrolling before bed kept us restless all night). For healthy adults, we have an off day, but we adjust. We eat healthier the next day, we go to sleep earlier the next day, and we feel better.
For children with ADHD, where a normal day is rife with impulsivity, distraction, and lack of focus, these off days are the norm. It’s frustrating and concerning watching your child struggle with tasks that seem easy for other kids, such as completing homework, staying organized, or following instructions. When your child is struggling with ADHD, it’s even more critical to build the healthy habits that help manage their symptoms. Thankfully, there are small changes we can make, little by little, to improve focus, concentration, and behavior.
While medication is a common treatment for ADHD, there are valid reasons to try alternative, natural methods to manage the condition first. For example, you may be worried about the side effects of ADHD medication, such as poor sleep, low appetite, and mood changes. You may also be concerned about overmedication, medication management, or the uncertainty of the long-term effects of medication. Additionally, because of the nature of some ADHD medications, you may be concerned about addiction, especially if there is family history with addiction.
Maybe you are considering going down the medicine route, but want to do so in conjunction with natural methods. This article explores holistic approaches that can help children with ADHD thrive and lead more balanced lives.
Nutrition as a Foundation
Proper nutrition plays a vital role in managing ADHD symptoms. A well-balanced diet can help stabilize mood swings and improve focus. Consider the following dietary adjustments:
- Breakfast IS the most important meal: We have all heard the saying, but it is especially true for children with ADHD or neurodivergence. Sugary cereals don’t provide the necessary nutrients for a well-balanced breakfast. High-sugar breakfasts can lead to energy spikes and crashes, which worsen ADHD symptoms. A protein-rich breakfast (e.g. eggs, Greek yogurt, nut butter) with healthy fats (e.g. avocado, nuts, seeds) and complex carbohydrates (e.g. whole grains) provide the necessary nutrients and sustained energy to support concentration, focus, and overall well-being.
- Eliminate Artificial Additives: Studies have shown that certain food additives, like artificial colors and preservatives, can exacerbate ADHD symptoms. Reducing or eliminating processed foods and artificial additives from a child’s diet can lead to improvements.
- Increase Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, have been shown to have a positive impact on ADHD symptoms. Omega-3s support brain health and can help with concentration and behavior.
- Address nutritional deficiencies: In addition to Omega-3s, certain nutrients are particularly beneficial for children with ADHD. Iron, zinc, magnesium, and vitamin D deficiencies are common among children with ADHD, especially if they are picky-eaters. These deficiencies are correlated with severe ADHD symptoms. Encouraging foods with these nutrients, or supplementing with vitamins or a multi-vitamin can help manage ADHD symptoms.
- Balanced Meals: A balanced diet provides essential nutrients that support brain function, concentration, and emotional regulation. A balanced diet includes lean proteins, complex carbohydrates, fruits and vegetables, healthy fats, and dairy or dairy alternatives. Many kids with ADHD are picky-eaters, but we can work together to ensure that your child is getting all of the necessary nutrients.
Exercise for Focus and Energy
Physical activity is a natural way to help children with ADHD channel their excess energy and improve focus. Regular exercise releases endorphins which stabilize mood and reduce impulsivity. Activities like swimming, biking, taekwondo, and gymnastics are just a few great options for children with ADHD. Finding a place for children with ADHD to channel their energy is essential!
Adequate Sleep
Quality sleep is crucial for children with ADHD. Lack of sleep can increase symptoms such as irritability and impulsivity. Establishing a consistent sleep schedule and creating a calming bedtime routine to help your child relax before sleep can be really helpful. Additionally, limiting screen time before bed will help with a restful night’s sleep.
Mindfulness and Relaxation Techniques
Teaching children mindfulness and relaxation techniques can help them manage their impulsivity and improve focus. Practices such as deep breathing, meditation, and yoga can be beneficial. These techniques can be particularly helpful in stressful situations or when a child is feeling overwhelmed. Calmly reminding them to take a few deep breaths in a moment of crisis can help them take a step back, and calm their mind.
Structured Routine and Organization
Children with ADHD often benefit from a consistent and structured schedule. Establishing a daily routine with designated times for meals, snacks, homework, and play can work wonders. Using visual aids like charts and calendars can help your child stay organized and understand what to expect.
Limit Screen Time
Excessive screen time, especially on fast-paced video games or apps, can worsen ADHD symptoms. Setting reasonable limits on screen time and encouraging outdoor play and creative activities are ideal alternatives.
Managing ADHD in children through a holistic nutrition and wellness approaches requires patience, consistency, and most importantly, a lot of love. Each child is unique, and while certain plans work for one child, they may not work for another. A holistic approach that combines natural methods with professional guidance, when necessary, can provide the best outcomes for children with ADHD. With the right support and strategies, children with ADHD can thrive and lead fulfilling lives. If you are interested in scheduling a consultation, you can contact me here or email berryandblisslife@gmail.com.