Attention deficit hyperactivity disorder, also known as ADHD, is one of the most common neurodevelopmental disorders affecting both children and adults. In most cases, it is first diagnosed in childhood and often lasts into adulthood. People with ADHD may seem restless at times, have trouble concentrating and act on impulse.
Unfortunately, there is no cure for ADHD, but there are different treatment methods such as behavioral therapies and medication which can help relieve the symptoms and make the condition much less of a problem in day-to-day life.
Besides undergoing such treatments, it is important that ADHD patients also do their best in maintaining a healthy lifestyle as that can also help them manage the neurodevelopmental disorder properly.
From eating right and staying physically active to practicing meditation and employing good organizational skills, there are several things you can do to cope with ADHD more easily.
Take the right medication
There are two main types of medication used for ADHD: stimulants and non-stimulants. Stimulant medications like Vyvanse and Adderall are the most commonly prescribed meds which work by increasing the amounts of the brain chemicals dopamine and norepinephrine.
On the other hand, non-stimulant medications such as Strattera and Wellbutrin are usually prescribed to patients who do not respond well to stimulants and have troublesome side effects from them.
Whichever type of medication you prefer, it is important that you take them consistently. If you are forgetful, set an alarm on your phone to take your meds at the same time each day.
Get plenty of sleep
One of the best ways to manage ADHD symptoms is to get plenty of sleep. By resting well at night, you will be reducing your ability to cope with stress and maintain focus during the day.
If you have trouble falling asleep, there are a few simple changes you can make to ensure a solid nightly sleep. Some of these include avoiding caffeine late in the day, sticking to a regular sleep-wake schedule and sleeping on a comfortable mattress. Depending on your needs, you can look for custom mattresses in a local mattress store nearby to craft the perfect bed.
Spend time outdoors
Because hyperactivity is one of the main symptoms of ADHD, it is essential that you engage in regular physical activity to reduce it. Exercise offers plenty of benefits including relieving stress, boosting your mood, calming your mind and working off the excess energy and aggression that can get in the way of daily life.
For example, you may take walks in the park every day as sunshine and green surroundings can make you feel more relaxed. You can go alone or grab a friend along with you to keep your positive emotions flowing.
Eat healthily
Although unhealthy eating habits do not cause ADHD, a poor diet can certainly make the symptoms of this disorder much worse. Therefore, to avoid this from happening, it is crucial that you make simple changes in what and how you eat in order to reduce distractibility, hyperactivity and stress levels.
For example, you should eat small meals throughout the day consisting of foods from the five main food groups. This includes lots of fruits, vegetables, healthy protein and several servings of fiber-rich whole grains. Also, avoid sugar and junk food as much as possible.
Practice mindfulness
If you have personal or professional work that requires higher levels of concentration, minimizing distractions can help keep your focus for longer stretches of time. One of the best ways to learn how to do that is to practice mindfulness. This is a meditation technique which trains the brain to focus and be present.
Start by dedicating a specific time of the day to meditation. Find a comfortable position you can maintain for the duration of your practice. Pay attention to your breathing and let your mind wander. Don’t forget to turn off your phone and eliminate other distractions.
Get organized
Because inattention and distractibility are the main traits of ADHD, people often have trouble staying organized. However, that shouldn’t be discouraging because there are ways you can learn to break tasks down into smaller steps and follow a systematic approach to organization.
The key is to implement various structures and routines as well as take advantage of multiple tools to set yourself up to maintain organization and control clutter at all times.
For example, you may get in the habit of taking notes and writing lists on a calendar app on your phone or using a day planner.
Final thoughts
If you or your child has ADHD, juggling between daily activities and maintaining relationships with loved ones may often seem overwhelming. This disorder presents many challenges for both children and adults across all areas of life and can certainly have significant effects on their overall wellbeing.
Although there is no cure for it, there are still a few effective strategies you can employ to help manage the symptoms of ADHD easier and live a normal life as much as possible.
If you need help along the way, be sure to refer back to our post and follow some of our tips to cope with this neurodevelopmental disorder.