Dealing with ADHD in Children: Part 2 – Healing with Exercises & Foods

While researching, I found out that there are various day-today activities that can help children with ADHD improve their symptoms and manage their condition. Here are some examples:

Exercise: Regular physical activity helps in reducing hyperactivity and improve attention and concentration. Activities such as swimming, martial arts, and yoga can be particularly beneficial for children with ADHD.

Creative activities: Creative activities such as drawing, painting, and playing music can help improve attention and reduce hyperactivity. These activities allow children to focus their energy and express themselves in a positive way.

Outdoor activities: Spending time in nature can be calming and restorative for children with ADHD. Outdoor activities such as hiking, gardening, and camping can help reduce stress and improve mood.

Mindfulness and meditation: Mindfulness and meditation can help children with ADHD improve their focus and reduce anxiety. Simple practices such as deep breathing, guided meditation, and body scan exercises is beneficial.

Minimise Screen time: Please make sure that the screen time in terms of TV, mobile, tablets and laptop is kept to the minimum. As a parent that may mean that you resist from bribing your child screen time so that you could focus on some on something else. 

However, I was reminded that every child is different, and what works for my child may not work for another one. Therefore, it takes time and patience to discover the right combination of activities that works best for the child.

Natural foods that may help in mitigating ADHD:

Research¹ suggests that certain natural foods may be beneficial for individuals with ADHD. Here are some natural foods that may help improve symptoms of ADHD:

Fruits and vegetables: Fruits and vegetables are rich in vitamins and minerals that are important for brain function. Dark leafy greens such as spinach and kale are particularly beneficial.

Nuts and seeds: Nuts and seeds such as almonds, walnuts, and sunflower seeds are rich in healthy fats and protein. They can help improve brain function and reduce symptoms of ADHD.

 Whole grains: Whole grains such as brown rice, quinoa, and oats contain complex carbohydrates that release energy slowly. This can help stabilise blood sugar levels and improve concentration.

Dark chocolate: Dark chocolate contains flavonoids that can help improve cognitive function and boost mood. However, it should be consumed in moderation due to its high sugar and calorie content.

Fatty fish: Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. Omega-3 fatty acids have been shown to have a positive effect on brain function and can help reduce symptoms of ADHD.

Protein: Protein is important for building and repairing brain cells. Lean sources of protein such as chicken, turkey, and tofu are good choices.

It is important to note that while these foods may help improve symptoms of ADHD, they should not replace medication or other treatments prescribed by a healthcare professional

Please Also Read:

Dealing with ADHD in Children: Part 1 – Issues & Foods to Avoid

Reference:

1 Bloch, M. H., & Qawasmi, A. (2011). Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis. Journal of the American Academy of Child & Adolescent Psychiatry, 50(10), 991-1000. doi: 10.1016/j.jaac.2011.06.008