3 Tips to Manage ADHD Naturally: From Omega-3s to Mindfulness

 While medication is the common treatment for ADHD, many parents are concerned about potential side effects or simply prefer to try natural solutions first. In my experience, even if parents decided to opt for medication at some point, using a natural approach based on the child’s unique symptoms and struggles, will enable the meds to work better and with fewer side effects.

According to Dr. James Greenblatt, a renowned psychologist who has been working in this field for over 30 years, children under the age of 6 should always begin with natural solutions as a first approach.

Here I share with you the information and resources you need to feel empowered in your efforts to manage your child’s ADHD symptoms naturally. My goal is to make it easier for you to connect the dots between your child’s symptoms and what is going on in his body. Once this way of seeing things become clear to you, you will be more motivated to make the dietary and lifestyle changes necessary to help your child thrive.

1. LET’S START WITH SOME DIET CHANGES

There is a strong link between the gut and the brain, which is often referred to as the “gut-brain connection.” This connection is particularly important in conditions like ADHD, where research has shown that individuals with ADHD often have a different microbiome composition. 

The microbiome is the collection of microorganisms, including bacteria, fungi, and viruses, that live in the digestive tract. Overpopulation of the wrong kind of microbiome is associated with a range of psychiatric and neurological disorders, including ADHD.

One way that diet can impact the gut-brain connection is by altering the microbiome. For example, a diet high in sugar and processed foods may promote the growth of harmful bacteria in the gut, which can in turn lead to inflammation and an altered immune response. This can then affect the brain and lead to symptoms such as difficulty concentrating and hyperactivity.

On the other hand, a diet that is rich in whole foods, particularly fruits, vegetables, and whole grains, can promote the growth of beneficial bacteria in the gut. This can help reduce inflammation and improve immune function, which in turn can help improve ADHD symptoms.

In addition, most children have food sensitivities or intolerances that can contribute to ADHD symptoms. Studies suggest that eliminating dairy or gluten from the diet can improve ADHD symptoms.

*******Start today by cutting up veggie sticks and putting them on the table. Even if your kid doesn’t eat it yet, exposure is step #1.

2. INCREASE OMEGA3 

Omega-3 fatty acids, particularly EPA and DHA, are essential fats that play an important role in brain development and function. In fact, research has shown that omega-3 supplementation may help reduce symptoms of ADHD in children.

One theory is that omega-3s help reduce inflammation in the brain, which is believed to play a major role in ADHD. Studies have shown that children with ADHD often have higher levels of inflammation in the brain and that omega-3 supplementation helps reduce this inflammation and improve symptoms.

Omega-3s may also help improve communication between brain cells, which can help improve attention and focus. In addition, omega-3s may play a role in regulating dopamine and other neurotransmitters, which are involved in ADHD.

One study, published in the Journal of Attention Disorders, found that children with ADHD who took omega-3 supplements for 12 weeks showed significant improvements in attention and hyperactivity compared to those who took a placebo. Other studies have also found that omega-3 supplementation may help improve academic performance, behavior, and cognitive function in children with ADHD.

While omega-3s may not be the be-all and end-all for ADHD, they can be a very helpful remedy for managing your child’s symptoms. Omega-3s can be found in fatty fish like salmon, in avocados, as well as in supplements like fish oil.

*********Consider adding in an Omega3 supplement today. You will thank me later!

3. PRACTICE MINDFULNESS

Mindfulness is the practice of paying attention to the present moment, without judgment. For children with ADHD, mindfulness can be a helpful tool for improving focus, reducing anxiety and stress, and improving emotional regulation.

One way that mindfulness can help children with ADHD is by improving their ability to focus and concentrate. By learning to pay attention to the present moment, children can better regulate their attention and reduce distractions. Mindfulness can also help children with ADHD to become more aware of their thoughts and emotions, which can help them manage difficult feelings and behaviors.

There are many simple mindfulness practices that children can do on their own or with a parent. One easy mindfulness exercise is to focus on the breath. Children can sit comfortably and close their eyes, and then focus on the sensation of the breath moving in and out of their body. When their mind wanders, they can simply bring their attention back to the breath, without judgment.

There are several mindfulness apps designed specifically for kids.

Headspace for Kids: Headspace is a popular mindfulness app that offers a special section just for kids. The app includes guided meditations, animations, and fun exercises designed to teach kids the basics of mindfulness.

Smiling Mind: Smiling Mind is a mindfulness app that offers a wide range of guided meditations for kids of all ages. The app includes mindfulness exercises designed to help kids manage stress, improve focus, and develop emotional intelligence.

Breathe, Think, Do with Sesame: This app, designed for younger children, includes fun games and activities that teach basic mindfulness concepts. Kids can play along with Sesame Street characters as they learn to regulate their emotions and manage stress.

Calm: Calm is a popular mindfulness app that includes a section just for kids. The app offers guided meditations, breathing exercises, and relaxing sounds designed to help kids improve focus, reduce stress, and improve overall well-being.

Stop, Breathe & Think Kids: This app offers a range of guided meditations and mindfulness activities designed specifically for kids. The app includes fun exercises like “Mindful Jars” and “Bubble Blowing” that can help kids learn to regulate their emotions and improve focus.

Overall, mindfulness apps can be a helpful tool for parents looking to teach kids the basics of mindfulness. By using these apps regularly, kids can learn to manage stress, improve focus, and develop emotional intelligence.

*****Pro tip- To all the stressed-out mamas out there, using these apps will help center you too. This way you will have more reserves to show up for your family and give to them without tanking out yourself.

It’s important for you to feel empowered in your efforts to manage your child’s ADHD symptoms. By understanding the root causes of your child’s ADHD symptoms, you can take a proactive approach to help your child. Using this holistic approach to managing your child’s ADHD symptoms is very valuable.