ADHD treatments work best when they don’t target just symptoms but also promote health, calmness, and productivity. ADHD doesn’t affect attention only. Considering it is an executive function and self-regulation deficit, ADHD affects the whole individual — the emotional, mental, physical, and social self. It increases daily stress and takes away a positive sense of self. It interferes with self-care and makes it challenging to keep healthy habits.
Medication is a powerful tool for managing the core symptoms of ADHD. To ease your child’s ADHD symptoms, consult ibuyalprazolam. However, for those who do not want to take the medication route, behavioural therapy, dietary and lifestyle changes, and brain training, among other natural treatments designed to improve focus and impulsivity, may help alleviate some ADHD symptoms.
Everyone with ADHD is different, so there’s no one-size-fits-all holistic treatment. However, some of the most preferred methods for improving ADHD symptoms without medication are changes in diet, yoga, meditation, spending more time outside, and engaging in therapy.
What Is Integrative Medicine?
Integrative medication considers the whole person and leverages all options — complementary therapies, holistic thinking, and conventional treatments in devising a patient’s care plan. However, studies exploring the effectiveness of integrative approaches for ADHD are limited. Moreover, the standard treatments for ADHD are conventional – medication and psychotherapy.
Behavioural Therapy for ADHD
Behaviour Therapy for ADHD is a structured discipline strategy that teaches children new ways of behaving by rewarding desired behaviour, such as following directions and eliminating undesired actions, for instance, losing homework. Psychologists say behaviour therapy must be the first line of treatment for children with ADHD. However, it can be effective for older children as well.
Cognitive Behavioral Therapy (CBT) for ADHD
CBT aims to change irrational and negative thought patterns that interfere with staying on task or getting things done, two obstacles for those with ADHD. For a person with ADHD who believes, “This has to be perfect, or it’s no good”, or “I can never do anything right,” CBT challenges those thoughts by getting the patient to examine the evidence. Some research supports the assertion that CBT can help adults address their ADHD-related challenges better.
Diet Changes
Poor nutrition and lifestyle habits may increase the level of impairment of ADHD. While specific nutritional approaches for ADHD don’t have significant research evidence, we know that refined grains, processed foods, excessive sugar, and high fat worsen our mental health.
Eat those foods that support health and mood. Foods like whole grains, vegetables, fruits, lean proteins, fish, and nuts have improved depressive symptoms. Colourful fruit and vegetables (high in flavonoids and antioxidants) protect against cognitive decline. In addition, they may support the modulation of neurotransmitters, such as dopamine. Eating protein at every meal and low-glycemic foods enhances steady blood glucose and cognitive function.
Meditation and Yoga
Sometimes, the most straightforward answers are the most effective ones. For example, studies indicate that engaging in a meditative, calming practice like yoga effectively reduces ADHD symptoms in children and adults.
This solution seems evident since meditation requires people to calm and monitor their thoughts without reacting. But unfortunately, this is often something that those with ADHD have difficulty doing. Also, there’s a reason these practices take time and effort to perfect so that they won’t be an immediate cure.
Getting Outside
Sometimes monotony compounds symptoms of ADHD, and a little fresh air can do wonders. This assertion is supported by evidence that just 20 minutes outside in nature may vastly improve the concentration of those with ADHD. But, of course, walking around a parking lot has a different effect than spending time in a park or hiking trail. In this case, outside refers to a wholly natural setting out of doors.
Exercise
Exercise has wide-ranging health benefits (physical, emotional, and cognitive). In particular, aerobic exercise improves executive functions, attention, and behavioural symptoms in ADHD. Other types of mind-body movements, like yoga or tai chi, may also benefit ADHD symptoms.
Breathwork
Stress and anxiety make breathing faster and shallower. Therefore, slower and deeper breathing, or belly breathing, is ideal. In addition, breathing regulates the sympathetic-parasympathetic nervous system balance. Thus, breathwork may counteract stress and change the body’s state.
Acupuncture
Acupuncture, derived from Chinese medicine, treats various conditions by stimulating diverse points in your body (acupoints). This approach focuses on regulating the body’s organ system to lower inattention and hyperactivity. Some research supporting acupuncture for ADHD is available from Asian countries.
Gut-Brain Axis
The gut-brain axis means the two-way link between these body parts (i.e. the emotional and cognitive centres of the brain with intestinal functions). Research indicates that the foods we eat affect the microbiome in the gut, which impacts this connection. Healthy gut flora, for example, may reduce anxiety and serum cortisol levels. Prebiotic and probiotic foods, such as kimchi and sauerkraut support gut health.
Herbal Supplements
Various supplements and herbs have been studied for their use in treating ADHD. In using supplements, you may adopt two paths:
- Use supplements specifically for ADHD symptoms.
- Use supplements to support general mental and physical health, for instance, mood, sleep, stress and cognition, to indirectly modulate ADHD.
The logic in using a combination of supplements for ADHD is that multiple nutrients are involved in the critical processes in the brain, such as the modulation of key neurotransmitters. In addition, since ADHD symptoms range from mild-severe, supplementation may be individualized and used with or without medications.
Micronutrients & Vitamins
For ADHD symptoms, research suggests that a specific broad-spectrum micronutrient formula improves aspects of ADHD, for instance, inattention, hyperactivity/impulsivity, and emotional regulation.
- Omega-3 fatty acids improve ADHD symptoms. As a result, they are among the expected supplements to manage the condition.
- Melatonin improves sleep. L-theanine, inositol, and magnesium may be used for anxiety and sleep.
- Adaptogens (supplements that help our body withstand stress) also support cognitive function. Two well-known adaptogens are Rhodiola rosea and ashwagandha. Rhodiola tends to be stimulating and ashwagandha calming.
Conclusion
While holistic approaches to treating ADD/ADHD are not a replacement for traditional treatments, they can provide a valuable addition to help individuals with the condition better manage therapy and cope with their symptoms. Holistic approaches such as mindfulness, exercise, nutrition and acupuncture may help to restore focus and end the vicious cycle of feeling overwhelmed and exhausted due to the symptoms of ADD/ADHD. It is essential to explore all your options when it comes to treatment and speak openly with your medical providers about those that best align with your lifestyle, values, and goals. With an effective combination of treatments, you or a loved one can be on the path toward improved mental health outcomes without relying entirely on medication.
