Drugs like Ritalin and Adderall help reduce the symptoms of Attention Deficit Hyperactivity Disorder (ADHD), these drugs also help people improve their ability to pay attention, curb hyperactivity and control impulsive behavior. However, many people don’t know those simple things like nutritious meals, play, and exercise, and learning better social skills are all part of a balanced treatment plan that can improve performance at school, improve your child’s relationships with others, and decrease stress and frustration.
As a parent or a family member, you are responsible and have a huge influence on your child’s treatment. Research has shown that following a healthy diet, getting plenty of exercises, and making other smart daily choices can help your child manage the symptoms of ADHD. That means your child can begin treatment for ADHD today—at home.
Exercise & Energetic Play.
Exercise is excellent for people with ADHD. Exercising almost immediately elevates dopamine and norepinephrine and keeps them up for a period of time so that it acts as a little bit of Ritalin or Adderall. It is best to pick one that you enjoy and will feel motivated to do regularly. It could be anything – running, yoga, and even spinning classes. Children might also enjoy an organized sport or martial art class. They can also participate in exercise throughout the day with energetic play. It could be jumping on a trampoline, running in the yard or park with friends or hopping on a bike.
Importance of a healthy diet.
When and what you eat plays an important role in managing Attention Deficit Hyperactivity Disorder (ADHD).
- Regular meals or snacks not more than 3 hours apart will help keep your child’s blood sugar level which minimizes irritability and supports concentration and focus.
- Include protein rich food in each meal or snack such as milk, eggs, cheese, etc. It will help your child feel more alert while decreasing hyperactivity.
- Add more omega-3 fatty acids to your diet. This improves hyperactivity, impulsivity, and concentration. Omega-3 can be found in tuna, sardines, salmon and some eggs and milk products.
- Multivitamin capsules and supplements of iron, zinc, copper, and magnesium can be a great help. These are easy to find and can be one of the better choices of ADHD home treatments.
The importance of sleep.
Getting enough, quality sleep can lead to great improvement in ADHD symptoms. However, many kids with ADHD have problems getting to sleep at night, and often this is due to stimulant medications. However, a large percentage of children with ADHD who are not taking stimulants also have sleep difficulties. If your child is one of them, the following tips can help.
- Set a regular bedtime (and enforce it).
- If background noise keeps your child up, try a sound machine or a fan.
- Turn off all electronics (TV, computer, video games, and cell phone) at least an hour before bed.
- Limit physical activity in the evening