Known originally as “hyperkinetic disorder” around half a century ago, ADHD was first associated with weak impulse control and hyperactivity alone. Since then, especially over the last 10 years, we now understand that ADHD’s symptoms range from not paying attention to self-regulation to being emotionally sensitive, and even beyond that. While ADHD is genetic, it is also environmental to an extent. And while you cannot change DNA, you can change your lifestyle, right from sleep habits to diet. All these have been proven to improve ADHD symptoms. Read on to know how:

The power of sleep
The body and the brain both require adequate sleep to stay healthy. While the positive sleep-health connection is well known, sleep is often neglected by everyone, especially by those who suffer from ADHD. Children and adults both tend to see sleep as a “waste of time”. What’s more, they might even have trouble calming their minds at night. Restorative, restful sleep is a powerful tool for maintaining attention and regulating mood throughout the day. Adequate sleep also powers better brain learning.

Bad sleep habits are difficult to correct. Children with ADHD could exhibit many behavioral issues surrounding sleep – they could be anxious, or they could even become defiant at bedtime. Older teens and adults could end up having a warped sleep routine. And what’s more, screens could end up disrupting everybody’s sleep patterns, no matter the age.

Exercise for the mind and body
Children with ADHD could end up shying away from team sports, or maybe even prefer playing video games as opposed to playing outside. So, they might be missing out on the exercise they need.

However, according to studies, sustained exercise could significantly decrease or maybe even completely reverse the negative epigenetic effects of trauma or stress.

Physical activity also strengthens learning abilities, improves brain efficiency, and promotes brain growth. In fact, brain changes associated with exercise are most dramatic in the areas related to ADHD: working memory, attention, and executive functioning.

Dietary changes for ADHD
According to studies, following a diet has major non-genetic effects on the brain. Some important findings include the following:

• There is lots of evidence to show that omega-3 fatty acids found in nuts, fish, etc. have been said to improve signal strength of the brain.
• Micronutrients like Vitamin D, iron, and zinc also affect brain signaling. Deficiency of these nutrients causes impulse control, attention, and focus to suffer. However, do know that individuals respond differently to dietary changes.

Creating synergy
Neither exercise, diet, or sleep, can work alone. In fact, they interact with and overlap each other throughout the day. So, the objective is to create a positive synergy between the three lifestyle methods to find the most effective solution for managing ADHD symptoms. While applying all these strategies simultaneously could be challenging, focus on options that make the most sense for your lifestyle and symptoms.