The stimulant properties of caffeine have also drawn attention to its possible benefits for attention deficit/hyperactivity disorder (ADHD). A lack of focus, hyperactivity, and low impulse control characterize this condition.

ADHD is often treated using stimulant medications that increase levels of chemical messengers known as dopamine. Dopamine is associated with pleasure and attention, so an increase in its levels can help reduce symptoms of ADHD.^[1]

Similarly, caffeine can help enhance the effect of dopamine in the brain.^[2] Thus, there are claims that caffeine may help improve ADHD symptoms in adults.

That said, caffeine should never replace your ADHD treatment and medications. While this stimulant may benefit ADHDers, its use still has risks and limitations.

Understanding the Relationship Between Caffeine and ADHD

ADHD is a disorder involving an imbalance of neurotransmitters – chemical messengers in the brain. In particular, research has found an imbalance in dopamine transmission in the ADHD brain.

Caffeine can help to increase the levels and effect of dopamine.^[3] Since ADHD is linked to a dysfunction in the dopamine pathway, caffeine might be helpful for ADHD due to its dopamine-boosting effects.

Can Caffeine Boost Focus and Energy Levels?

When you consume caffeine, it binds to the adenosine receptors in your brain. These receptors play a role in regulating sleep and arousal. Caffeine essentially blocks adenosine from binding to these receptors, increasing brain dopaminergic activity.^[2]

As a result, caffeine can increase focus, alertness, and motivation. Additionally, consuming caffeine may help enhance self-confidence, improve mood, and reduce fatigue.^[4]

How Does Caffeine Affect ADHD?

Caffeine may help to improve symptoms of ADHD.^[5] Since caffeine is a stimulant, there is the possibility that it might help enhance focus and motivation in those with ADHD.^[4]

Some research on adults with ADHD suggests that caffeine may improve reaction time, vigilance, and logical reasoning. Consumption of caffeine was also associated with better focus on repetitive tasks and lower impulsive or risky behaviors.^[5]

Animal studies have found that caffeine could be possibly incorporated as part of ADHD treatment. Based on findings, caffeine may help to improve symptoms of inattention and reduce any learning or memory impairments resulting from ADHD.^[2]

Research conducted on children with ADHD discovered that caffeine consumption improved planning and executive function, which encompasses time management, organization, and prioritization skills. Additionally, caffeine was also found to reduce symptoms of hyperactivity.^[6]

Currently, there’s a lack of conclusive studies investigating the long-term effects of caffeine on adult ADHD. However, based on available research, caffeine consumption might improve attention, memory, and motivation.

Personal Responses to Caffeine May Vary

What caffeine does to people with ADHD might not necessarily be beneficial. Some research has discovered that caffeine use is more likely to be linked to poor sleep in ADHDers.^[7]

Based on findings, higher consumption levels may lead to difficulty sleeping and more sleep disruptions. This is not ideal, since ADHD and sleep issues can be related.

Caffeine could also reduce your sleep duration and increase your fatigue during the day.^[7] At higher doses, you may also be at risk of experiencing the following side effects:^[8]

• Trouble organizing your flow of thoughts or speech
• Feelings of restlessness or nervousness
• Increased anxiety and irritability
• Changes in heartbeat
• Muscle tremors
• Facial flushing
• Stomach upset
• Headache
• Nausea

Essentially, caffeine affects everyone differently. It might help some individuals feel more energized and focused. While in others, it can lead to side effects, such as poor sleep and anxiety.

Does Caffeine Interfere with ADHD Medication?

Stimulant medications are typically the first choice of treatment for ADHD in adults. If you’re currently taking stimulant medications, it’s best to avoid or limit caffeine consumption.

Some of the most common side effects of stimulant medications include:^[9]

• Irritability or mood swings
• Trouble sleeping
• Loss of appetite
• Stomach upset
• Headache

Both caffeine and stimulant medications can lead to similar side effects. Taking them together might increase the risk of sleep problems, irritability, changes in mood, and other adverse effects.

Of course, different people respond differently when these stimulants are combined. Currently, there’s no known fixed amount of caffeine you can safely consume with ADHD medications.

How to Safely Consume Caffeine With ADHD

If you wish to drink caffeinated beverages, here are some things to remember.

Consume Caffeine in Moderation

Caffeine should always be taken in moderation. The higher the amount consumed, the greater your risk of adverse effects.

Based on the Food and Drug Administration (FDA), 400 milligrams per day – roughly equal to four or five cups of coffee – is generally not linked to dangerous effects in healthy adults.^[10] However, there is a massive variation in how sensitive people are to the effects of caffeine.

If you don’t usually take caffeine, it’s best to start with a lower dose. Be aware of how you feel after consuming it. If you experience side effects like jitteriness, nervousness, or trouble sleeping, you should reduce the dose or avoid it altogether.

Choose Healthier Options

Caffeine is found in various beverages, including tea, coffee, and energy drinks. Consuming any of these might give you a boost in energy and alertness.

However, depending on the product, energy drinks may contain much more sugar than other beverages.

Currently, there’s little evidence that sugar can increase symptoms of ADHD in adults. Though, excessive sugar consumption over a long period can contribute to various health issues, including diabetes and heart problems.

A single 16 oz energy drink typically contains 54 to 62 grams of added sugar. This amount exceeds the daily maximum recommendation of added sugars.^[11]

So, if you plan on consuming caffeine, go for beverages with less added sugar and artificial flavorings.

Don’t Rely Solely on Caffeine

Even though caffeine might help improve certain symptoms of ADHD, it cannot be used to treat this condition. ADHD still requires a well-rounded and holistic management plan.

Research also suggests that caffeine is less effective compared to ADHD medications.^[2] As such, it’s still best to seek professional help and advice in managing it.

Apart from ADHD medications, your doctor may also recommend therapy, counseling, or ADHD coaching to further enhance your response to treatment.

Certain lifestyle modifications can also help you manage your symptoms better. They include the following:

• Stay active: Research shows that a single session of exercise could lead to immediate improvements in symptoms of ADHD and brain function.^[12]
• Practice good sleep hygiene: ADHD is commonly linked to poor sleep, so it’s crucial to implement good sleep hygiene practices. For instance, you can stick to a regular sleep schedule and create a device-free wind-down routine at night.
• Eat healthy: Following an ADHD-specific diet can help minimize symptoms and lead to better overall health. Join ADDA’s Healthy Habits and the ADHD Brain support group for strategies and tricks by people who fight the same battles.

Your healthcare professional can best guide you in creating strategies and habits to help you take control of your ADHD.

Caffeine Isn’t a Viable Treatment for Adult ADHD

Based on current research, caffeine might help with improving certain symptoms of ADHD in adults by increasing focus, alertness, and motivation.

However, there isn’t enough evidence to recommend caffeine as a treatment for adult ADHD. There’s also a risk of interaction between caffeine and stimulant medications.

If you wish to learn more about how your dietary habits and other lifestyle factors affect your ADHD, check out ADDA+. It’s a premier community and resource hub for adults with ADHD, which provides access to expert-backed resources, webinars, support groups, and courses that will help you live your best life with ADHD.

References

[1] Stimulant ADHD Medications: Methylphenidate and Amphetamines. (2014). https://nida.nih.gov/sites/default/files/drugfacts_stimulantadhd_1.pdf

[2] Vázquez, J. C., Martin de la Torre, O., López Palomé, J., & Redolar-Ripoll, D. (2022). Effects of Caffeine Consumption on Attention Deficit Hyperactivity Disorder (ADHD) Treatment: A Systematic Review of Animal Studies. Nutrients, 14(4), 739. https://doi.org/10.3390/nu14040739

[3] Alasmari F. (2020). Caffeine induces neurobehavioral effects through modulating neurotransmitters. Saudi pharmaceutical journal: SPJ: the official publication of the Saudi Pharmaceutical Society, 28(4), 445–451. https://doi.org/10.1016/j.jsps.2020.02.005

[4] Liu, K., Liang, X., & Kuang, W. (2011). Tea consumption maybe an effective active treatment for adult attention deficit hyperactivity disorder (ADHD). Medical Hypotheses, 76(4), 461–463. https://doi.org/10.1016/j.mehy.2010.08.049

[5] Cipollone, G., Gehrman, P., Manni, C., Pallucchini, A., Maremmani, A. G. I., Palagini, L., Perugi, G., & Maremmani, I. (2020). Exploring the Role of Caffeine Use in Adult-ADHD Symptom Severity of US Army Soldiers. Journal of clinical medicine, 9(11), 3788. https://doi.org/10.3390/jcm9113788

[6] Leon, M. R. (2000). Effects of caffeine on cognitive, psychomotor, and affective performance of children with Attention-Deficit/Hyperactivity Disorder. Journal of Attention Disorders, 4(1), 27–47. https://doi.org/10.1177/108705470000400103

[7] Cusick, C. N., Langberg, J. M., Breaux, R., Green, C. D., & Becker, S. P. (2020). Caffeine Use and Associations With Sleep in Adolescents With and Without ADHD. Journal of Pediatric Psychology, 45(6), 643–653. https://doi.org/10.1093/jpepsy/jsaa033

[8] Rodak, K., Kokot, I., & Kratz, E. M. (2021). Caffeine as a Factor Influencing the Functioning of the Human Body-Friend or Foe? Nutrients, 13(9), 3088. https://doi.org/10.3390/nu13093088

[9] Stevens, J. R., Wilens, T. E., & Stern, T. A. (2013). Using stimulants for attention-deficit/hyperactivity disorder: clinical approaches and challenges. The primary care companion for CNS disorders, 15(2), PCC.12f01472. https://doi.org/10.4088/PCC.12f01472

[10] U.S. Food and Drug Administration (FDA). (2018, December 12). Spilling the Beans: How Much Caffeine is Too Much? FDA. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much

[11] National Center for Complementary and Integrative Health. (2018, July). Energy Drinks. NCCIH. https://www.nccih.nih.gov/health/energy-drinks

[12] Mehren, A., Reichert, M., Coghill, D., Müller, H. H. O., Braun, N., & Philipsen, A. (2020). Physical exercise in attention deficit hyperactivity disorder – evidence and implications for the treatment of borderline personality disorder. Borderline personality disorder and emotion dysregulation, 7, 1. https://doi.org/10.1186/s40479-019-0115-2

The post Does Caffeine Help ADHD?: Exploring the Potential Benefits and Risks appeared first on ADDA - Attention Deficit Disorder Association.

A good ADHD diet is well-balanced, with a generous portion of fruits and vegetables paired with whole grains, healthy fats, and proteins. This diet ensures your nutritional needs are met and helps keep your mind and body in their best state.

Keep in mind that research is ongoing in relation to ADHD and diet. Current studies show that various nutrients can help improve your ADHD symptoms. Conversely, a lack of certain nutrients may worsen your symptoms and affect your ability to manage them effectively.

Of course, a good diet shouldn’t be your only priority. If you’d like to learn about other healthy ADHD habits, check out ADDA’s resource hub for adults with ADHD.

Continue reading to find out what foods to include and what foods to avoid in an ADHD diet for adults.

What Should an ADHD Diet Include?

There are many foods that may help with ADHD, but to experience the best benefits, an optimal ADHD diet consists of the following:

Fruits and Vegetables

Some research suggests that the symptoms of inattention associated with ADHD may improve with increased consumption of fruits and vegetables.^[1]

According to the CDC, adults should have at least 1.5 to 2 cups of fruits and 2 to 3 cups of vegetables per day.^[2]

Complex Carbohydrates

Complex carbohydrates are found in many foods, including:

• Fruits like apples, kiwis, and berries
• Whole grains such as oatmeal, brown rice, quinoa, barley, and whole-wheat bread or pasta
• Legumes such as peas, beans, and lentils

These types of complex carbohydrates are less likely to spike your blood sugar levels and help keep you feeling fuller for longer, which may help improve your focus and attention.

By avoiding simple carbohydrates, like sugar and white flour, you may reduce specific ADHD symptoms.

Protein-rich Foods

Protein-rich foods include eggs, lean meat, milk, cheese, nuts, soy, and low-fat yogurt. These foods can help maintain a feeling of fullness and prevent spikes in blood sugar levels.

Some research also found that having a protein-rich breakfast can help enhance mood, attention, and alertness.^[3]

Healthy Fats

Healthy fats, such as omega-3 and omega-6 fatty acids, may help support your heart health, memory, and immune function.

Foods rich in omega-3 and omega-6 fatty acids include:

• Fatty fish – such as salmon, tuna, and mackerel
• Soybean
• Walnuts
• Flaxseeds
• Tofu
• Chia seeds
• Avocados

Some research also suggests that omega-3 and omega-6 fatty acids may help improve hyperactivity, impulsivity, and attention symptoms in ADHD.^[4]

Foods You Should Avoid with ADHD

People with ADHD are prone to gain weight compared to non-ADHD. The reasons are complex, but diet is a factor. In general, limiting the intake of foods high in sugar, unhealthy (saturated) fats, and simple carbohydrates is best.

Let’s explore this further below by discussing what foods to avoid with ADHD.

Sugary Foods

Currently, the association between sugar consumption and ADHD symptoms is still a controversial topic. While some studies note no correlation, other research suggests that high sugar consumption is linked to inattention and impulsivity in adults.^[5]

However, too much sugar can increase your risk of heart disease, diabetes, and other health conditions. Therefore, the World Health Organization (WHO) generally recommends a limit of 2 teaspoons (50 grams) of sugar per day for adults.^[6]

Simple Carbohydrates

Not all foods containing simple carbs are bad — it depends on the source. For example, fruits are a source of simple carbs, but they’re important to include in your diet.

The simple carbs to limit in your diet include high-sugar foods, such as:

• Soda or carbonated beverages
• Candies and sweets
• Cakes and cookies
• Fruit juice concentrate
• Kid’s breakfast cereals
• Processed foods, such as granola bars and potato chips

Unhealthy Fats

A high-fat diet may be associated with symptoms of inattention in ADHD.^[1] Additionally, overconsumption of unhealthy saturated fats may increase your risk of heart conditions and memory problems.^[7]

Sources of fat that are best avoided include fried foods, processed meat, butter, high-fat dairy products, and heavy cream.

Caffeine

Caffeine and ADHD is a complicated subject. Coffee affects everyone differently. Some adults with ADHD may have to limit their caffeine consumption, as it may bring about side effects such as insomnia, nervousness, irritability, stomach discomfort, and anxiety.

Your risk of experiencing these side effects may also increase if you take stimulant medications for your ADHD.

If you’re having trouble sleeping or experiencing anxiety and nausea, it may be best to cut down or avoid caffeine altogether.

Others may find their focus and motivation improved with little to no negative effects.

Vitamins and Minerals for Your ADHD Diet

Nutritional supplements, vitamins, and minerals are unnecessary if you have a balanced diet.

However, it can be difficult to make sudden changes to your diet or consistently stick to a healthy one, even more so if you’re trying to cope with symptoms of ADHD.

If so, you can consult your healthcare professional to find out if the following supplements may be helpful for you.

Iron

Some research shows that iron supplements may improve symptoms of ADHD, though more studies are needed to confirm these findings in adults.^[8]

Iron deficiency can lead to fatigue, headaches, and dizziness. In this case, iron supplements may help reduce such symptoms.

The benefit of iron supplementation in the absence of a deficiency has not been established.

Zinc

Zinc is an important mineral that helps regulate the normal pathways of chemical messengers in your brain. Zinc supplements may be helpful if you have a known zinc deficiency.

Beyond a deficiency, zinc supplementation has no known benefits for those with ADHD.^[8]

Omega-3 Fatty Acids

Omega-3 fatty acid supplements may help with improving symptoms of ADHD, including hyperactivity, inattention, restlessness, and impulsiveness.^[4]

Omega-3 fatty acids may also aid in maintaining the optimal transmission of chemical messengers in the brain and reducing oxidative stress, which is shown to be increased in ADHD.^[8]

Omega-3 supplements should not replace your usual ADHD medications.

Vitamin D

Vitamin D supplements may help tackle symptoms of inattention and hyperactivity in people with ADHD.^[9]

Vitamin D deficiency is a prevalent global problem affecting around 40% of U.S. adults. Vitamin D supplements ensure you get enough each day, which helps enhance your muscle, teeth, and bone health.

Magnesium

Some research has found that people with ADHD tend to have lower levels of magnesium in the body compared to those who don’t have ADHD.

Therefore, magnesium supplementation may help improve symptoms of inattention, hyperactivity, and impulsivity in those with a magnesium deficiency.^[10]

Magnesium may also help with symptoms of insomnia and anxiety, both of which may present in ADHD.^[11] 

An ADHD Diet Is a Healthy Diet

Because there is no definitive ADHD diet, adopting healthy eating habits is the best way to elevate your mental and physical wellness.

Increase your intake of fruits, vegetables, whole grains, and healthy proteins while limiting sugar, refined carbs, and saturated fats.

Of course, you should consult your healthcare professional before you make any drastic changes to your diet. And it’s essential to remember that small and consistent changes are more likely to be sustainable and helpful in the long run.

By taking care of your body’s nutritional needs, you set your brain and mind up for success!

If you’d like support on your journey of healthy living with ADHD, check out ADDA’s virtual support groups our professional directory, or the ADDA+ community.

References

[1] Li, L., Taylor, M. J., Bälter, K., Kuja-Halkola, R., Chen, Q., Hegvik, T. A., Tate, A. E., Chang, Z., Arias-Vásquez, A., Hartman, C. A., & Larsson, H. (2020). Attention-deficit/hyperactivity disorder symptoms and dietary habits in adulthood: A large population-based twin study in Sweden. American journal of medical genetics. Part B, Neuropsychiatric genetics: the official publication of the International Society of Psychiatric Genetics, 183(8), 475–485. https://doi.org/10.1002/ajmg.b.32825

[2] CDC Newsroom. (2016, January 1). CDC. https://archive.cdc.gov/#/details?url=https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html

[3] Zeng, Y. C., Li, S. M., Xiong, G. L., Su, H. M., & Wan, J. C. (2011). Influences of protein to energy ratios in breakfast on mood, alertness and attention in the healthy undergraduate students. Health, 03(06), 383–393. https://doi.org/10.4236/health.2011.36065

[4] Derbyshire E. (2017). Do Omega-3/6 Fatty Acids Have a Therapeutic Role in Children and Young People with ADHD? Journal of lipids, 2017, 6285218. https://doi.org/10.1155/2017/6285218

[5] Beecher, K., Alvarez Cooper, I., Wang, J., Walters, S. B., Chehrehasa, F., Bartlett, S. E., & Belmer, A. (2021). Long-Term Overconsumption of Sugar Starting at Adolescence Produces Persistent Hyperactivity and Neurocognitive Deficits in Adulthood. Frontiers in Neuroscience, 15. https://doi.org/10.3389/fnins.2021.670430

[6] Sugar. (n.d.). Natural, Added, Health Risks, Cutting Intake, Substitutes | Healthdirect. Retrieved 31 October 2022, from https://www.healthdirect.gov.au/sugar

[7] Gibson, E. L., Barr, S., & Jeanes, Y. M. (2013). Habitual fat intake predicts memory function in younger women. Frontiers in Human Neuroscience, 7. https://doi.org/10.3389/fnhum.2013.00838

[8] Bloch, M. H., & Mulqueen, J. (2014). Nutritional supplements for the treatment of ADHD. Child and adolescent psychiatric clinics of North America, 23(4), 883–897. https://doi.org/10.1016/j.chc.2014.05.002

[9] Gan, J., Galer, P., Ma, D., Chen, C., & Xiong, T. (2019). The Effect of Vitamin D Supplementation on Attention-Deficit/Hyperactivity Disorder: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of child and adolescent psychopharmacology, 29(9), 670–687. https://doi.org/10.1089/cap.2019.0059

[10] Effatpanah, M., Rezaei, M., Effatpanah, H., Effatpanah, Z., Varkaneh, H. K., Mousavi, S. M., Fatahi, S., Rinaldi, G., & Hashemi, R. (2019). Magnesium status and attention deficit hyperactivity disorder (ADHD): A meta-analysis. Psychiatry research, 274, 228–234. https://doi.org/10.1016/j.psychres.2019.02.043

[11] Zhang, Y., Chen, C., Lu, L., Knutson, K. L., Carnethon, M. R., Fly, A. D., Luo, J., Haas, D. M., Shikany, J. M., & Kahe, K. (2022). Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep, 45(4), zsab276. https://doi.org/10.1093/sleep/zsab276

The post ADHD Diet For Adults: Foods to Eat and Avoid appeared first on ADDA - Attention Deficit Disorder Association.

At 53, my life started to make sense. Overwhelmed, anxious, and error prone, I felt completely inept. Then I was diagnosed with ADHD. I was also diagnosed with Type 2 Diabetes, hypertension, obesity and other ailments. I was a mess. It was a relief to know my scatterbrained-ness had a biological basis. But I was also pretty hopeless about my health. I hired a health coach and learned a lot about diet and exercise. I made some great plans. Then failed to carry out any of them.

Originally published in 2019, this article was updated and republished on September 27th, 2022.

Words like exercise, nutrition, sleep hygiene, diet, workout, etc. make most of us run far, far away. All the way to the sofa to binge on the latest Netflix series and a bag of chips. Most of us want to live a healthy lifestyle and make healthy choices. But that’s easier said than done, especially with ADHD. You impulsively grab something to eat. It feels you’re pulling 3 Gs of gravity when you try to get off the couch for a walk? You plan time to meditate, go to the gym or get more sleep. But the day slips through your fingers.

There are many, many reasons for these struggles. None of those reasons are a lack of willpower. We have plenty of willpower. We WANT to be healthy. We even know what we need to do to be healthy. But we fail, over and over again. Our unique brain wiring gets in the way. But it can also be our greatest strength.

My dad is 83 and he does not have ADHD. He got a bike for his 50th birthday to help him improve his health. Every day, until his recent knee replacement a few months ago, he rode his bike 10 miles. Every. Single. Day. To me, that is nothing short of miraculous. But when I asked him how on earth he did it, he said, “I just wake up and ride.”

Our brains have unique wiring. Understanding how ADHD impacts our brains is critical to our success. Not only the area of wellness, but other areas of life as well. The part of our brain that powers our executive functions is sluggish. That’s the part that helps us get things done. So it’s hard to control our impulses. It’s tough to start something that isn’t interesting. It’s a struggle to manage our time, or keep long-term goals in mind.

The reward center of our brain that fuels our motivation is also wired differently. When others want to do something, they do it. Completing something feels rewarding. For my dad, it feels rewarding to take care of himself. Motivation with ADHD doesn’t work the same way. Getting something done doesn’t register. The reward has to be bigger and way more interesting than that.

Interests and strengths fuel our brains. These are powerful stimulants. They amp up our executive functions and help us move forward toward what we want in life. We are very successful when we can put some fun into what may otherwise be boring. And when we have the support of others who understand us, we gain confidence and begin to shine. Combine interests and strengths, a love of fun, and a supportive tribe and we are unstoppable.

That why we created ADDA’s support group, Healthy Habits for the ADHD Brain. (The former ADDA Easy Wellness with a makeover!) We create a safe environment. Join nonjudgmental, supportive ADHD peers. We bridge the understanding of ADHD and the practice of self care. If health advice isn’t working for you, it might not be the advice. It might be your ADHD. Our group has an amazing collective expertise about the impact of ADHD on wellness. We look at our health through an ADHD lens, and we learn how to overcome many obstacles to improve our health. We connect with others and we share our experiences. We provide each other with gentle accountability and above all, hope.

Our four facilitators bring a variety of experience to the group.

• Annette Tabor, is a retired educator. She’s also an ADDA Board member. And she brings years of experience as an advocate and volunteer group leader in the field of ADHD.
• Mel McDonald is a young, energetic, and passionate facilitator. She also happens to be great at keeping us connected on social media.
• Kenny Neice is a certified Holistic Health, ADHD, and Life coach. He brings a wealth of knowledge in the areas of nutrition and exercise.
• And I’m Diane McLean. I’m a certified ADHD and Life coach. You’ve heard my story. I bring everything learned to the group. My passion is for helping people discover and harness their strengths, and I know I can help you.

If you have attended the ADDA Easy Wellness Club, we invite you back. We restructured, re-focused and reinvigorated the group.  Our new group will be more helpful than ever. Healthy Habits for the ADHD Brain Support Group launches Monday, January 6, 2020 at a new time, 8:30 p.m. ET. We are so excited about the changes and we can’t wait to re-connect! Want inspiration? Encouragement? We’ll empower you to make positive changes in your health. See you there!

Want more support and more resources on handling ADHD daily? Check out ADDA+!

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Imagine if you set goals of gaining weight and living an unhealthy lifestyle. If those were your goals, you’d do the things I did for several decades of my life, including:

• Eat any food available 24-7 and eat often
• Eat to soothe emotions – feeling sad, anxious, or stressed
• Eat to ease boredom
• Eat when you can’t sleep
• Jump from one diet plan to another — plans that restrict your food intake, make demands on your executive functioning, and that require you to record total food consumption, caloric intake, and daily weight

Can ADHD Affect Your Weight?

I didn’t know it, but something else was affecting my lifestyle choices – ADHD. I didn’t get my ADHD diagnosis until my mid-60s, but I see now that it was always a huge factor in my weight challenges.

Today, we are more aware of the relationship between ADHD and weight gain. Dr. Roberto Olivardia, states, “Someone with ADHD is four times more likely to become obese than someone without ADHD.”

I tried dieting – often! Twice I lost 60 pounds.

The pounds returned after my first “success.” And they were coming back after my second 60-pound loss, at least until I found a better, ADHD-friendly diet to control my eating and my weight.

Almost eight years ago, I made a lifestyle choice that has worked for me like nothing else. Intermittent fasting (IF) has been a very positive experience for me.

Many people hear the word “fasting” and assume it’s impossible for them to follow this plan for eating. Don’t let the word scare you off! You already fast while you sleep. 

Intermittent fasting extends the time you go without eating each day.

Intermittent Fasting, Weight Loss, and ADHD

I asked Dr. Russell Barkley for his thoughts on intermittent fasting for adults with ADHD. 

His feedback was quite positive. He explained that intermittent fasting’s simplicity is what makes it such a good plan for those of us with ADHD.

I agree!

There is one basic rule of intermittent fasting: eat only during your eating window.

That’s it!

One simple rule!

Diets make huge demands on your executive functions, where ADHD adults struggle most. Intermittent fasting is simple!

As an intermittent faster, you have no records to keep. The only thing to consider when you think of eating is, “Am I in my eating window?” (the hours you have chosen for eating).

If the answer is yes, you may eat. If the answer is no, you can have a non-caloric drink.

How Does Fasting Result in Weight Loss?

When our body receives no food for 12 to 14 hours, it burns stored fat as its energy source. Complicated biological processes are behind it, but this is the primary one.

We run on short-term energy from food when we “graze” around the clock. After 12 to 14 hours of fasting, our bodies use stored fat as fuel. And the pounds begin to disappear. (Many other health benefits result from this process.)

Several eating schedules qualify as intermittent fasting. In one, you fast two full days each week and eat the other five days. I didn’t try that plan, as fasting for two days seemed too drastic.

Instead, I eat during the same five-hour eating window every day. I fast (but stay hydrated) the balance of every 24 hours.

Some people have an eating window of eight or even ten hours each day. Others have shorter windows.

The easy intermittent fasting regimen I use is 5/19. It has a five-hour eating window and a 19-hour fasting window. It allowed me to achieve my goal weight.

I eat from 7 a.m. to noon each day. If you try intermittent fasting, you may choose a 6/18, an 8/16, or even a 10/14 plan. You may prefer an eating window later in the day so you can have dinner with friends or family.

It’s up to you!

Some people start intermittent fasting with a longer eating window. Then they shorten it as their body adapts to the new schedule. I eat a good breakfast, a snack, and lunch by noon.

I drink water throughout the day, and if I’m a little hungry during my fasting window, I drink a cup of hot tea, and the hunger is gone.

If you try intermittent fasting, experiment to find a plan that works well for you – one that lets you achieve the results you want.

You can eat whatever you want within your eating window. Some intermittent fasters are omnivores and eat anything and everything they want.

Others are vegetarians or vegans. What we all have in common is that we all eat only within our designated eating windows.

On this plan, you don’t track your weight, food, or calories. It makes fewer demands on your executive functions, so it’s less challenging for adults with ADHD.

As a bonus, the eating schedule provides much-needed structure to the day. Each day follows the same pattern, with an “eating window” and a “fasting window.” That structure can be a huge support.

Who Should Not Do Intermittent Fasting?

Intermittent fasting is not recommended for:

• People who are underweight or suffering from an eating disorder
• Pregnant or breastfeeding women
• People under 18. 

As with any significant lifestyle change, check with your doctor first. Be sure you don’t have any conditions that make intermittent fasting a poor choice for you.

Intermittent Fasting with ADHD

When you have ADHD, support can make intermittent fasting much easier to start. When I started intermittent fasting, I had my own built-in support group.

My husband and I began (and continue) together. We have shared our challenges and successes.

As an adult with ADHD, I saw the benefits of intermittent fasting. I also found it much easier to start intermittent fasting with a partner.

If you’re struggling with weight loss and ADHD, and curious about intermittent fasting, reach out to us at Free to Be Coaching.

Want more strategies to lead a healthy lifestyle with ADHD? Try the Healthy Habits and the ADHD Brain Group. Join a supportive community of people thriving with ADHD in ADDA+.

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Originally published on January 23rd, 2016, this article was updated and republished on September 19th, 2022.

Video Transcript

This person wants to know and rightly states that estrogen levels affect our ADHD in our brains, and she wants to know what are my suggestions to cope when our stimulant meds don’t work when estrogen levels bottom out right before our cycle starts.

And she’s not interested in taking more meds or upping her meds on the day because she’s already taken two different stimulants at or above the recommendations.

Well, the recommendations are very individual, and I would work closely with your doctor to make sure what’s right for you.

There really aren’t any standard doses that are going to work for everybody, but that aside if you don’t want to look at adjusting your medication on those days, you have to then accommodate your life on those days.

I know that’s even harder to adjust. So knowing just in advance that you’re gonna have a harder time can sometimes help. Just knowing that you don’t want to overschedule yourself on that day.

You want to make sure you have plenty of rest, plenty of sleep, and as little stress as possible. You don’t schedule 10 different meetings on that day.

You want to recognize the fact that if this happens to you on a monthly basis that you’re going to have a harder time. And you have to increase the variables, like I talked about in my book, ADD Journeys Through Adulthood, that you have to understand how these variables work.

The amount of structure. The amount of support. The amount of stimulation. How much you’re doing, and what’s the pace of those experiences? How much you have scheduled at one time. The difficulty, challenges, and how that affects how your brain works. Your multitasking. Your distractibility.

And whenever you’re having these periods of estrogen changes in your life, whether it’s at menopause or before your cycle, you have to adjust your life and make your brain work, you know, at its maximum. The best it can.

Give yourself a break if you’re having trouble during that time. And knowing that this is what’s happening won’t scare you so much, and you can relax a little bit and know that it’ll pass.

Know that if you’re more overwhelmed that you don’t scare yourself that things are all falling apart. Know that this is gonna happen on a monthly basis. Set up your life as best you can during that time, and then just let yourself give yourself a break.

Okay, thanks.

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I’ve been in love with all things beauty for as long as I can remember. It was thrilling when I discovered there was an Esthetics License. I could go to school for skincare and makeup!? Sign me up! Except, thanks to my then-undiagnosed ADHD, it took me several years to take the leap. Once I did, I threw myself into it!

The Struggles of an Esthetician with ADHD

In school I learned the right way to care for my skin. It looked better than it ever had, and I was proud of my dedication. But post-graduation, I found myself unable to keep up. An unexpected feeling bubbled up around my skincare routine: guilt. On top of struggling with my executive function, I beat myself up for not trying hard enough. This is a story ADHDers know all too well.

Skincare has become a huge industry. It is also now on the never-ending list of things we’re ‘not doing well enough’. Here’s the thing: skincare is self-care. It’s something we do to take care of ourselves. Self-care should not make you feel bad about yourself. It shouldn’t even be an obligation. I’ve been where you are, so I’d like to share some helpful tips to make your routine work for you.

What’s Your Motivation?

In all my struggles with HOW to stick to a routine, I realized I was missing an important piece: the WHY. Who am I doing this for? The simple answer: myself. I imagined an outside pressure, but in reality, it’s important to me that my skin is well-cared for. I know I don’t feel good in the morning when I wake up in my makeup from the night before (and neither does my pillow case.) I know that my dry skin feels better when it’s moisturized, especially in winter. I relish the feeling of a clean face layered in nourishing ingredients.

If you’re reading this, I suspect you have your own motivations for wanting to take care of your skin. Take a minute to think about what drives that desire. I’m a big fan of Post-Its for reminding myself of things. Write your motivation on a Post-It and stick it where you can see it often.

Challenges and Solutions

Once you’re clear on your why, you can address your specific challenges. One of my personal skincare struggles is washing my face at night. I set up my cleansers and a towel next to my sink as a reminder and a motivator. It’s harder to procrastinate when everything is ready! I also try to do my nighttime routine before I get cozy on my couch for the evening. Although I’ll admit it’s much harder to stick to that in these stay-at-home pandemic days.

Another common challenge for ADHDers is the “out of sight, out of mind” phenomena. If my products are in a closed cabinet, they may as well not exist. If possible, keep your products out where you can see them. Think about what stops you from achieving your skincare goals. Now, find ways to combat your specific challenges. Write yourself notes or set timers. Like all things with ADHD, it’s important to work with your brain rather than against it.

Simplify Your Routine

Healthy skin doesn’t depend on 10 steps or trendy ingredients. In fact, that may be too much for your skin. Plus, it’s difficult it is to keep up with. The best skin care routine is the one you stick to. Be realistic about the time you’ll spend on your skin and the number of products you’ll use.

You can already guess what the three most important steps are:

1. Cleanse: It’s important to cleanse your skin at least once a day to get rid of any makeup, sunscreen, dirt and bacteria. Good news if your skin is on the drier side: one cleanse before bed may be enough for you. Cleansing balms make cleaning your face and removing your makeup easy. And they’re available at all price points.
2. Moisturize: This is essential for all skin types. Skin moisturizing protects your skin barrier, the protective outer layer of your skin. A compromised skin barrier leads to all sorts of skin issues, from irritation to acne. If you’re oily, you don’t get to skip this step! Skin moisturizer helps it produce LESS oil, since it won’t go into overdrive to protect itself.
3. SPF: Use sunscreen to protect yourself from harmful UVA and UVB rays. Make sure your product provides protection from both! This is also true if you have darker skin. Even if you don’t burn, the sun will damage your skin cells. I recommend always using a separate sunscreen as your last step in your routine. You can’t get the necessary amount of SPF from a moisturizer. As an added benefit, I like using a tinted SPF so I get my sunscreen with a side of coverage.

There’s good news if you want to introduce more skin-benefiting ingredients. Some of the most effective ingredients for acne, fine lines, and wrinkles are only meant to be used a few times a week. Use retinoids and acids on days where you feel most up for your routine. Keeping track of which days you use what products can be helpful. A weekly checklist might make this easier.

Make It Enjoyable!

Turning your routine into something you enjoy will help you stick to it. Use products that feel good. If you can, be present in the moment and engage your senses. Massage your skin as you apply your products. Light a candle, play some soft music, whatever you want!

Another proven way to form a habit is to pair something you want to do with something you don’t want to do. Listen to your favorite podcast. Play the latest tv show you’re binging. Call a friend. Taking care of your skin doesn’t have to be boring.

Be Kind to Yourself!

Skincare is a personal experience. Set realistic expectations for yourself based on your own life. When you feel obliged to do something, you can start to dread it. Think of skincare as something you do because you want to, not out of obligation. Your mental health is important, so try not to beat yourself up if you forget a step or don’t have the energy. One face mask won’t give you perfect skin and skipping your moisturizer once won’t destroy it. Do your best, and be gentle with yourself when you struggle. Remember, stress shows up on your skin! Beating yourself up about your skincare routine is counterproductive!

Looking for a supportive community of like-minded ADHD adults? Join ADDA+ today!

Nicole Carollo is a licensed esthetician and beauty enthusiast in the Chicago suburbs. You can find more about her work and contact her through her website at NicoleTheresaBeauty.com.

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Over the years I’ve experimented with several eating plans and different supplements, so i’ll try to remember some of them.

I take Omega supplements myself. From what I know, you do need really high doses to notice the effect. I’m not certain exactly what the effects are, though.  I’ve read studies that the oil lowers inflammation throughout the body, so it can’t hurt.

Because I take stimulant medication, I also take a multivitamin every day, and I’ve recently added in a vitamin D supplement. I have noticed that my mood seems a little better with the vitamin D. I don’t take any extra vitamin C because it interacts with my concerta.

The only other supplements I take are a probiotic and some amino acids when I work out. I buy a powdered amino mixed with a little green tea extract that I add to water. I’ve started giving it to my ten year-old sometimes and it really improves his mood. It does the same for me. But aminos shouldn’t be taken in excess as they can cause GI discomfort. I take the probiotic because research indicates neurochemicals are affected by our gut health.

For my son and me, a low sugar diet works best. The more sugar we eat, the more sugar we want. I don’t know what it is about ADHD brains and sugar, but we’re careful about this in our house. Our carbs mostly come from high fiber whole grains, fruits, and veggies. We both experience less brain fog this way and less irritability. We do have treats though; it’s not all health food all the time.

Protein also seems to affect my mood. If I don’t have adequate protein, I get grouchy and feel unsatisfied. Anecdotally, I feel that eating in a 40-30-30 ratio helps me to deal with the symptoms of ADHD more effectively.

We aren’t vegan, and we don’t avoid all dairy. I tried eliminating food dyes for a couple months and didn’t notice any difference in either of us.

Now that I’ve overloaded you with my own preferences, my best advice would be to try things. Don’t believe everything you read on the internet and don’t force yourself into a specific ADHD diet if you don’t need to. Be careful about supplements, do your research.

Here are some sources I like:

The post What foods or supplements other than fish can help support my ADHD brain? appeared first on ADDA - Attention Deficit Disorder Association.

My name is Alexandra. I was diagnosed with ADHD at age 41, which seemed way too late in life to justify desperation. Therapy was eye-opening, and taught me a thing or two. But it wasn’t until I started a serious meditation practice that I was able to work on my debilitating ADHD symptoms.

Meditation is as Hard as You Think It Is

I started my meditation practice exactly two years ago. Let me tell you, it was frustrating in the beginning. I remember trying to focus on my breath. The ticking of the clock was like tiny stabs into my brain. And in a fraction of a second, my mind wandered to a faraway land. If it wasn’t for the voice of the guide bringing my attention back, I would wander in that land of thoughts forever.

Novice meditators are said to have the “monkey-brain.” Monkey-brain, I had. I tried to remember to meditate daily, but I’d forget to practice for an entire week. Starting again after a week was torture. Then I had a genius idea: I set a daily alarm to remind me to practice. But when I heard the alarm, I would snooze it until I got sick of it and turned it off.

Taming the Monkey-Brain

Yet, I continued the grind, meditating whenever I could bring myself to do it. After about 25 days of practicing only 10 minutes at a time, the magic began to happen. I noticed my focus sharpened. I was able to tune out distractions while focusing on a task.

The Magic of Better Focus

I remember trying to add a long list of items on a calculator while a person talked to me. I had never been able to tune out such distractions before. But this time, it was different. It was a success. That magical moment pushed my motivation to the next level.

Then, I had another genius idea: I asked a friend to be my accountability partner. This proved to be the final blow to the stubborn forgetfulness of my ADHD mind. Finally, my practice became more regular. I no longer snoozed the alarm. Outside accountability cemented my daily habit.

It’s So Much Better When You’re Not Alone

That’s my motivation behind creating a support group of fellow ADDA members who want to meditate. I want to create a safe space where anyone can discover and learn about the benefits of mindfulness meditation. It’s a chance to learn about benefits of mindfulness meditation. But more, it’s a chance to use outside accountability to help establish this difficult, but life-changing habit.

If you’re interested join me in the ADDA Support Group: How to Meditate with ADHD.

Every Bad Thing You Think, and Every Good Thing You’ve Heard… It’s True

I know how hard it is for ADHDers to meditate. I’ve been there. It’s boring. It’s frustrating. It’s mind-boggling. And yet, research shows it is good for us. Mindfulness helps to control and train our attention. It increases self-awareness. It helps us regulate emotions. It can even lower anxiety and impulsivity.

The word, “meditation” can be a turn-off for some. They may think it’s spiritual nonsense. I used to think that too. Now, I see it as “bicep curls for the brain.” Some people swear they can’t meditate. Their justification is that they “can’t sit down and stay still.” And they’re right! This is all very normal when you start. We all know it is impossible to sit in front of a piano, and just start playing! We practice for years before we become good at it. The same is true for meditation.

Mindfulness Meditation for Adults with ADHD is WORTH IT

Today, after two years of tough grind, my mind is in a completely different state. It’s a magical, quiet and peaceful place. It’s a place I had never known. It’s far from perfect, but I can turn off my constant stream of thoughts. I can focus on my breath for longer stretches at a time. I am less impulsive, and I can curb the constant urge to talk. I am calmer, more patient, and I can regulate my emotions better. I no longer frantically look for my phone, keys, or purse – I remember where I put them! Seems superhuman, doesn’t it?

All the things I thought I couldn’t do are now possible. And the only difference between my mind yesterday and my mind today is simply this: PRACTICE.

Alexandra Fodor is an accountant/CPA by training. She also owns a creative business, Urban Samba, in Milwaukee, WI (which helps her keep her sanity!) She creates unique houseplant arrangements in upcycled ceramic and glass pots. Learn more here: Instagram.com/urbansamba/

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Q: I have been diagnosed with ADHD and I also have a chronic pain condition.  My question is this: do you think that a person with ADHD has more difficulties dealing with chronic pain than non- ADHD?  It seems like the pain makes it hard to concentrate or focus on tasks that I already struggle with, ie paperwork, organizing, time management and so forth.  Also, the pain causes frustration.  Just when I think I can get to work on a task I’ve been putting off, the pain flares up and I lose any focus I had.  What do you think?  Thanks

From what I understand chronic pain changes the brain. ADHD is also a brain-based difference.

So the combined frustration when you have both must be unbelievable.

My first thought is that it would be easier to do the inner work required to deal with ADHD after you get the pain under control.

All of the EF challenges we associate with ADHD are actually separate from how we view ourselves – so if pain is getting in the way of you seeing yourself as a whole and capable person it will impact any treatment you put in place for ADHD.

One of my favorite lines is, “You can deal with the day-to-day stuff if you haven’t handled the emotional stuff.”

I’m not a physician, but my thinking is to work on the pain first, the ADHD stuff later when you have the bandwidth to deal with it.

Let me know what you think.

-liz

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Q: I’m 60 years young retired woman. I’ve never been happy with my life, and now I believe the main reason is ADHD. I’ve given up on pretty much every goal and dream I’ve ever had. I’ve struggled with relationships, and my executive function has all but disappeared. I need to make the most of the time I have left. Is it too late for me? I’ve found only one doctor in my area who specializes in adult ADHD. My search for online help has been futile. Is there a free or low cost online coach you can recommend for my situation?

I hear stories like this a lot, we with ADHD are never satisfied with our lives. I work with women in their 30’s who already feel the same kind of pressure.

It’s partially due to ADHD, but also because women often feel like there are so many dreams and ideas that never come to fruition. I’m turning 41 this summer, and I can tell you that as our hormones change, many of the most aggravating symptoms of ADHD get worse – so I totally understand your feelings about your EFs disappearing.

BUT I don’t think it’s ever too late to move your life forward. We talk about these topics a lot in our Radical Women’s book discussion group.

Funny enough, we talk about this in my own women support group as well.

First, I would definitely find out if the doctor in your area that understands ADHD is taking patients. If money is an issue you might be able to get a sliding scale or payment plan. Most coaches will work with you online, but I recommend you find a coach with training and experience.

Here is a directory of coaches from ACO – https://acoo.memberclicks.net/index.php?option=com_mcdirectorysearch&view=search&id=2000611#/

You might also want to look into group coaching, or peer-led support groups like the ones offered from ADDA or my own Enclave. Talking to other women can be incredibly healing.

Whatever you decide to do, keep in touch. I always tell people, “we are stronger, together.”

-liz

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Q: I had a hysterectomy about 14 years ago and was on estrogen and did well on it. For various reasons that I don’t have time to go into, I was taken off the estrogen. I soon developed ADHD symptoms along with anxiety and depression. I take Vyvanse and a low dose of Effexor. These treated the ADHD, anxiety, and depression, but I still didn’t feel well. I recently started back on estrogen and the brain fog immediately lifted. I am hoping once I am stable on it, the ADHD symptoms will diminish and hopefully I can stop the Vyvanse. Does this seem logical?

Your timing is excellent with this question. I am going to do a podcast soon on the topic of women’s hormones and ADHD.

While I am not a doctor, I can tell you that after turning 40 I did start to notice that my brain fog increased. I did a little research and found that estrogen plays a HUGE role in neurotransmitters. Funny enough, by doctor put me on a low dose birth control pill and I also felt better immediately. Even my Concerta worked better.

I can’t give you medical advice, but personally, I have no plans to stop taking my ADHD medication. I say this because when I don’t take them my mood and my motivation decline immediately, and I am not the best version of myself. Taking the ADHD meds + the low dose hormones = life is calmer for Liz.

I can stand with you in solidarity. Hormones stink!

Stay in touch, ADDA (and I) have some great resources for women with ADHD.

-liz

If you’d like to understand more about adult ADHD, ADDA+ offers 200+ webinars, peer support groups, work groups, and much more.

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Q: Can you point me to any data around any connection with disordered eating such as binge eating, overeating, bulimia, and anorexia? There doesn’t seem to be much information on this, or that I have found. I have listened to Dr.Roberto O. On various webinars. I am very interested in the H.A.E.S and Body positivity movement and wondering how the two (ADHD and HAES community) can support each other.

I am also a fan of Dr. Olivardia, and I’ve heard him speak a number of times as well.

I also heard Dr. James Greenblatt speak at the 2017 conference, and from what I can recall there is a connection between ADHD and disordered eating. Personally, I have struggled with eating and body image for years.

Your idea about combining positive body image/HAES with ADHD is a good one. And it’s something that I have attempted*** to write about a little bit on my website. And you are correct, I have not seen many resources specific to body image/eating and ADHD.

I’ve done a little of my own research, and I’ve found a few resources that helped me.

First, I’ve done a lot of reading. The books that I found most informative were these:

When Too Much Isn’t Enough – https://amzn.to/2XYLwnl

When Food is Love – https://amzn.to/2XX8b3u

Next, I would look at social support. Not to toot my own horn, but in my private group we have had numerous discussions around our relationship with food. I find that talking to other women WITH ADHD is helpful.

Last, if you are being treated for ADHD I would look toward discussing the issue with your therapist.

Here are some other articles I found:

From Dr. Olivardia on ADDitude – https://www.additudemag.com/adhd-linked-to-eating-disorders/

ADHD and Eating Disorders – https://www.eatingdisorderhope.com/blog/adhd-eating-disorders-statistics

I hope this helps. Keep in touch!

– Liz

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– Dr. John Ratey

And Dr. Ratey ought to know! The illustrious neuropsychiatrist from Harvard Medical School is the author with Dr. Ned Hallowell of the “Driven to Distraction” series and is one of the world’s leading authorities on the brain-fitness connection!

Exercise elevates your mood – which antidepressants such as Prozac do – and improves attention and concentration – which Ritalin does.

More and more professionals are recommending exercise as a treatment for mood and attention-related challenges such as ADHD, depression, bi-polar disorder and schizophrenia.

Benefits of Exercise

Physical exercise turns our brains on!  Our brains are more active during exercise than any other activity we engage in. Exercise is natural way to trigger the brain chemicals so helpful in managing the symptoms of ADHD.

Exercise improves our memory and helps our brain learn new habits, routines, and facts. Exercise promotes sleep and is a natural depression fighter.

The executive area of the brain – the part that controls activities that people with ADHD often find challenging such as planning, prioritizing, breaking down tasks into manageable steps, organization, memory, mood, motivation and follow through – is switched on during exercise, and the effects last for some time after we stop moving.

Exercise makes your brain better in so many ways, so it’s a “no-brainer” decision to find ways to work more exercise into your day!

Best Kinds of Exercise

The best types of exercise encourage the development of connections between parts of the brain and in addition, stimulate the brain to release neurotransmitters (brain chemicals that improve the symptoms of ADHD). What are the most effective types of exercise for managing the symptoms of ADHD? The activity:

• Is an aerobic activity – your heart and breathing rates are higher than normal
• Involves making plans, making quick changes and remaining alert
• Involves cooperation with others
• Has personal meaning for you
• Is enjoyable and fun!

Some examples of exercises that have these characteristics are dancing, soccer, tennis, gymnastics, martial arts, running, walking, juggling and Tabata (a high intensity exercise that you engage in for intervals of 4 mins – there is an app for this if you are interested in checking it out).

Some other activities that produce almost as much brain-benefit are weight training, jumping rope, and balancing activities of all kinds.

Challenges to Getting Enough Exercise

People with ADHD often struggle with tasks that seem routine, boring, or repetitive. The key to success is to make exercise an “experience” you look forward to rather than something dreaded you avoid at all costs! So don’t take the mindset of “I’ve got to exercise.” This will encourage you to avoid your routine. Instead, concentrate on choosing activities that you really enjoy so exercising will be fun!

Most of the time, exercise will be more enjoyable if other people are involved. Interacting with others is also better for your brain development because your executive brain gets a superior workout when you interact with someone else. For several reasons, the best exercise routines are usually social encounters!

If your chosen activity isn’t social, it helps to pair the activity with something that stimulates your brain. For example, listening to music, reading a book, or watching TV while walking on a treadmill keeps your brain stimulated during the repetitive activity.

Any activity you choose will be more motivating if it is tied to your values! Are you passionate about preserving the environment – then volunteer for clean-up duty. If you’re committed to social causes, walk for the cure. You get the idea – if it matters to you and it involves physical activity, you’ll be more likely to keep at it and get the benefits of regular exercise.

If you exercise in an environment that’s conducive to stimulation and fun, you can exercise for much longer periods at a time! Focus on finding something you look forward to and something that keeps your mind occupied. Focus on finding an activity where exercise is a secondary consideration and enjoyment and connection to your values is the primary attraction for you.

Working Exercise into Your Day

You’ll have better clarity and regulation skills if you break your day up with regular bouts of physical activity. Add movement into your day by climbing stairs, parking farther from the entrance, and engaging in quick exercise routines. Building movement into your day will improve your executive control skills, make it easier for you to concentrate and make you happier!

The bottom line is – do something meaningful, do it with others, do it almost every day, and HAVE FUN!

Now go do something fun and energetic so you can focus, follow-through and feel good!

And if you’d like to be part of an inclusive community of college students who know what you’re going through, try our Virtual Support Group for College Students with ADHD.

**********

Dr. Kari Miller, PhD, BCET is a board certified educational therapist and ADHD coach who has been educating and coaching adults and young people who have ADHD, autism, learning disabilities, emotional challenges, and other complex needs for more than twenty-five years.  She holds a PhD in educational psychology and mathematical statistics, an MEd in Learning Disabilities, Gifted Education and Educational Diagnosis, and a BS in Early Childhood Education and Behavior Disorders. Dr. Miller provides support across the lifespan – to school-aged students with learning and attention challenges, to young adults in transition to college or the workplace, and to women with ADHD who have passionate dreams, but are frustrated by procrastination, lack of focus and difficulty following through.

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“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”
–Ann Wigmore, natural food advocate

One of the most important things you can do for your brain, and your life, is to make informed choices about what you eat. The food and drink you put in your mouth can make it easier to think and remember or make it nearly impossible.

ADHD doesn’t come in “one size fits all,” so you need to carefully monitor your reactions to food. Some foods give you more energy, mental clarity, and peace of mind, and some make you foggy-headed, forgetful, and miserable.

Proteins and carbohydrates are two important nutrients that strongly affect your capacity to learn and remember. Eating the right kinds of protein and carbs at the best time of day will make a big difference!

Protein and the ADHD Brain

Eating the right kind and the right amount of protein on the correct timetable helps you to:

• Think more clearly
• Have more energy
• Focus for longer periods, and
• Follow-through more effectively and consistently

Why is this?

One of the brain chemicals responsible for attention, concentration, and controlling movements of the body is the neurotransmitter, dopamine.

Having more dopamine available in the brain reduces the symptoms of ADHD. What does this have to do with protein?

Dopamine is manufactured from protein!

What Foods Have Protein?

Fortunately, there are many plant and animal sources of protein.

You’ll get better results for your brain if you eat a wide variety of protein foods every day. You’ll have more energy, think more clearly, and be able to concentrate for longer!

• Animal food sources of protein include eggs, cheese, meat, fish, poultry, and whey (milk protein that is low in lactose content).
• Plant food sources of protein fall into several major categories, including nuts, seeds, legumes, green vegetables, and grains (more about grains later in this article!).
• Vegetables –only some veggies have significant protein, and they include seaweed, mustard greens, and spinach.
• Seeds – examples include sesame, sunflower, chia, pumpkin, and watermelon.
• Legumes – examples include soybeans and soy products, kidney, pinto, and garbanzo beans.
• Nuts – good choices include almonds, walnuts, and pecans (preferably not salted or roasted).
• Grains – healthy choices include whole grains such as brown rice, oats, barley, and whole wheat berries, and in moderation: egg fettuccine, spaghetti, and wheat tortillas.

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When Are the Best Times to Eat Protein?

Breakfast: Most people with ADHD get better results when they eat a high-protein breakfast.

As snacks throughout the day: Your energy and mental clarity will be better if you eat mini-servings of protein frequently throughout the day. Try protein snacks between meals for a mental pick-me-up!

By the way, even a tablespoon of a protein-rich food eaten every hour will increase your mental focus.

Before bed: A little bit of protein 1-2 hours before bed will generally help you sleep! Experiment to find which types of protein work best for you.

Carbohydrates and the ADHD Brain

“If we were evil scientists and we said, ‘Let’s make the most perfect poison,’ it would be wheat.”
– William Davis, MD, preventive cardiologist

When we eat high carb foods and sugar, the dopamine level in our brains is boosted. When those levels drop, it makes us crave more carbs and sugars.

People with ADHD, who have lower levels of dopamine, are more likely to develop cravings and addictions to high carb foods and sugars as a result of that dopamine boost. Thus it’s easy to understand why there is a relationship between ADHD and weight gain.

Eating carbs is necessary because they provide an important source of energy and nutrients for the body.

However, carbs raise blood sugar levels more than other kinds of food. That’s why it’s important to be aware of the kind and amount of carbs you eat and when you eat them.

There are three types of carbs:

1. Sugars (simple carbs)
2. Starches (complex carbs)
3. Fiber (a non-digestible substance in plant foods that gives the food its structure)

Foods containing starches and sugars are often “refined” by processing so that their fiber matrix is destroyed. The refining process turns grains into flour and plants such as sugar cane into white sugar.

For example, fruits are refined when they are turned into juice.

The sugars in refined carbohydrates raise your blood sugar levels soon after you eat them.

This is a problem because it causes your blood sugar to rise quickly and then to fall quickly. When your blood sugar levels fall, you crash – less energy, poor concentration, grumpy mood.

On top of that, removing the fiber matrix from carbs is the equivalent of turning the food into a substance that your body processes like it processes drugs such as cocaine and heroin!

Whenever we eat, some dopamine is released into the brain. Dopamine feels good. If we eat the same food, again and again, less dopamine is released, and our enjoyment of the food decreases.

This is a natural, evolutionary process that encourages us to eat a wide variety of foods and stay healthier.

But this isn’t what happens when we eat sugar and flour!

The dopamine release in the brain doesn’t go down over time for these foods. This creates a craving for these foods.

The addiction we develop to flour and sugar isn’t as extreme as the addiction to substances such as alcohol and illicit drugs, but it’s an addiction all the same! And it can lead to binging and even withdrawal symptoms!

When Are the Best Times to Eat Carbs?

So if you want to think clearly, remember what you study, stay focused, and stay in a positive mood – it’s a good idea to limit or eliminate the refined carbs in your ADHD diet, especially before lunch.

It’s better to wait until lunch to consume high-carbohydrate foods, such as grains, and then, it’s best to have complex, non-refined carbs such as whole grains, nuts, and legumes.

Even eating non-refined carb foods for breakfast can make it hard to concentrate for the rest of the day.

BUT there’s an exception to this rule – a small percentage of people with ADHD think more clearly when they eat complex carbs in the morning.

So try limiting your consumption of carbs in the morning and see how you do!

If you feel foggy-headed, or have any kind of emotional reaction such as moodiness, sadness, or lethargy, you may not be getting enough carbs in the morning. You can try adding a serving of complex carbs such as legumes, nuts, or seeds to your protein breakfast.

For snacks and dinner: Eat complex carbohydrates, lots and lots of veggies, and frequent servings of protein. This diet will help you focus, get stuff done, and feel happier.

Taking the Next Step

Humans don’t like feeling that they are giving up things they enjoy or making sacrifices, even when they know there are benefits to their actions.

So you’ll be much more likely to make real changes if you adopt a mindset that is about increasing rather than decreasing.

Here’s my trick: when I want to make dietary changes, I don’t say, “I have to eat less of that (undesirable food X).” Instead, I tell myself, “I am going to eat more of that (healthy food Y).”

Give Yourself Permission to Consume MORE of Just One, Healthy Food

The benefits of this approach are:

• You won’t feel deprived, and therefore won’t feel resentful
• You’ll increase your consumption of healthy food and get the positive benefits of improved nutrition
• You’ll fill up faster and have less room for the “bad” foods you’re trying to limit

You can begin easily by adding more protein to your breakfast.

For example, if you typically eat an egg, toast, and jam, try skipping the toast and jam and replacing it with a second egg or some nuts and spinach.

You can add cheese to the egg if your body can handle dairy products. Or you can have lean poultry or fish with the egg.

Make just one change at a time!

One foot in front of the other, so to speak.

Big changes are nothing more than lots of little actions added on top of each other!

The Bottom Line in Using Diet as a Non-medical Treatment for ADHD

Do:

• Eat high-quality protein often – at each meal and for snacks
• Eat reasonable servings of complex carbs for lunch and dinner
• Eat lots and lots of veggies all day long!

Don’t:

• Skip meals
• Eat carbs for breakfast (unless they give you more energy)
• Eat refined carbs (that’s right – no waffles, toast, bagels, pizza)

If you’d like to join a supportive and inclusive community of people who understand what you’re going through, check out ADDA+.

Dr. Kari Miller, PhD, BCET is a board-certified educational therapist and ADHD coach who has been educating and coaching adults and young people who have ADHD, autism, learning disabilities, emotional challenges, and other complex needs for more than twenty-five years. She holds a PhD in educational psychology and mathematical statistics, an MEd in Learning Disabilities, Gifted Education and Educational Diagnosis, and a BS in Early Childhood Education and Behavior Disorders. Dr. Miller provides support across the lifespan – to school-aged students with learning and attention challenges, to young adults in transition to college or the workplace, and to women with ADHD who have passionate dreams, but are frustrated by procrastination, lack of focus, and difficulty following through.

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Changing Expectations is NOT Lowering Standards

This becomes an even bigger issue when your child also has ADHD. It may seem like a hopeless situation, but it really isn’t – not if you change your expectations, for both you and your child, and learn some tricks of the trade.

You see, I too have ADHD, and I have a daughter with ADHD (along with other special needs). There was no way I would ever have a spotless, well-organized home. Luckily, I learned that being “just organized enough” was all I needed. I lowered (or rather, changed) my expectations just a bit and dismissed the idea that my house would ever look like my sister-in-law’s or my neighbor’s, neither of whom have ADHD in the family.

Because You Get Tired of Spaghetti 365 Days/Year

Meal planning has always been one of the most challenging problems I’ve faced as a mom with ADHD. For starters, I had two very picky eaters. To make matters even worse, they only shared one menu item they both enjoyed: spaghetti. But there was no way I could or would make noodles seven days a week.

Of course, it was a bit easier when they were little and didn’t have much choice, but as they got older, I had to come up with some strategies. Plus, I wanted them to learn some skills in the kitchen and improve their nutritional habits.

The main problem was deciding what I could make so that one or both kids would not go to bed starving. I realized that by forcing the issue, they’d shut down and refuse to put a single morsel of food in their mouths. So, I put the decision-making into fate’s (and their) hands by inventing a meal-planning wheel.

A Game You Can’t Lose

I made it into a game! We brainstormed and wrote down 7 main dinner choices on a paper plate. On a second plate, we wrote down veggies and other side dishes.

The top plate was marked with:

• Roast chicken
• Turkey burgers
• Meatloaf
• etc.

The second plate indicated:

• Broccoli
• Salad
• Peas
• etc.

I took the two plates and joined them in the middle by punching a hole and connecting them with a metal clasp so that they could spin freely. The top plate had squares cut out to reveal the bottom food options. Each day, the kids took turns spinning the menu meal. The main meal choice would line up with a side dish and voila! …that became the dinner choice for that night.

It worked like a charm and managed to solve a number of problems: one – getting the kids to eat something they enjoyed and two – taking me out of the equation so I didn’t have to make decisions every night, nor end up going head to head with one child, or both, every day.

Kids Love to Help, As Long as It’s Fun

To take this a step further, I initiated other plans that made kitchen chores less painful for all of us. No parent enjoys fighting with kids to help out with household chores; moms with ADHD are even more stressed out because they are often in a constant state of overwhelm and disorganization themselves.

One great way to get more help in the kitchen is to, again, make it fun. I found that using tokens or other awards didn’t work for long. Kids, especially kids with ADHD, get bored of that quickly and moms with ADHD tire of having to come up with new ideas – and remembering to implement them.

So, we’d take turns choosing music we loved and we’d dance through our nightly kitchen cleanups. We’d have a race. I’d set the oven timer for 10 minutes (less with smaller children) and see who would get their chore done first.

It’s not easy having an ADHD household, but with creative thinking and inspiration, you, too can get through meal planning and kitchen clean up without too much stress.

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When you have ADHD, it is easy to get stuck in a pattern of criticizing yourself and punishing yourself for your challenges. It is easy to fall into the unhelpful belief that if we push ourselves harder and are stricter with ourselves, then we will be “fixed” and worthy. This struggle can easily manifest in various – perhaps unexpected – ways. One way that self-criticism can play a part in daily life with ADHD is within our relationship with food, weight, and body-image.

We often feel pressure to judge our bodies based on the numbers on a physical scale and pressure to judge our success based on social scales of worth. We often put ourselves down when our bodies do not fit into an ideal size or when we don’t get a gold star at school or work. We forget that we get to create our own scale.

I began to feel proud of myself when I learned that my intelligence could not be determined by a grade. I began to focus on my efforts and not what grade I got. I stopped comparing myself to my peers who said, “I didn’t study and I got an A!” I knew I studied for hours and I got a C, but I worked hard that mattered to me. I created my own scale, with effort and personal achievements as the markers of success. I began to see ADHD as a learning ability as opposed to a disability because ADHD has made me persevere through adversity, a life skill not learned when everything comes easily.

The physical scale that society judged me on was at the doctor’s office. I remember going to my appointment, looking at the growth and weight charts, and hearing the nurse say that I was “too something” and that I didn’t fit their marker. These days I see that I will never fit, because I am an individual.

If I asked you, “Would you put yourself in a relationship with someone who consistently makes you unhappy?,” you would likely answer, “No!” Yet we step on a scale fully aware that it can have a profound, negative influence on our mood and actions. We will not let a person decide our thoughts and actions, but we willingly let a piece of plastic do it! We are weighing ourselves on the wrong scale.

Just as with ADHD, I had to learn to find my own measures. After growing tired of fighting with the scale, I started to become healthy when I stopped trying to reach a number and started aiming for a healthy body.

However, this revelation didn’t come without a struggle. When I had a negative image of myself, I labeled a lot food as “bad, bad, bad.” The smaller I got, the more healthy I thought I was becoming. I thought that if I reached a particular number then I would be happy; in that moment my body would be perfect, people would be more attracted to me, and I would finally be happy with myself. And then I got to that number.

I had more compliments than ever. I saw my body as “perfect” but there was one problem…I still wasn’t happy. “Why?”, I asked myself. “Why is there no rainbow or glitter magically appearing? If I think I look perfect, then why don’t I feel perfect?” I realized that in trying to make myself “better,” I was actually making myself worse. I was so focused on achieving a certain weight in order to be happy, that I didn’t notice that my weight wasn’t a problem; my insecurities were the problem.

I now weigh myself on a different scale, the one in my head. After I made “healthy” my new goal instead of the number on the scale, I started doing what made me feel healthy. I started listening to my body. I ate foods that made me feel good and worked out the appropriate amount that did the same. I realized that each person’s healthy is different and subject to change and fluctuation.

I thank my body for what it can do. I thank my thighs for being able to run. I thank my nose for being able to breathe. If you can find one reason to be thankful for what your body can do, then you have to be thankful that you have it and putting yourself down becomes hard. For me, the first step to liking my stomach was simply appreciating that it could digest food. Try it! It just may help you balance your inner scale.

Your challenge, right now, is to appreciate something physical about yourself. I often make lists of things I like and add some things that I do not favor as well. I find that having something negative around a lot of positives makes it hard to keep focusing on the negative; surrounded by the things that I am grateful for, the negative quickly becomes a positive. Things only appear as we see them, that is why we must change the way we see ourselves.

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