Managing ADHD: Exercise, nutrition and restorative sleep are connected, here's why

Diet tips: A diet rich in fruits, vegetables, whole grains, and lean proteins can support brain function and reduce ADHD symptoms (Image: Canva)

Attention Deficit Hyperactivity Disorder (ADHD) is a common condition that affects both children and adults, marked by issues with attention, impulsivity, and hyperactivity. According to the National Institute of Mental Health (NIMH) these symptoms can disrupt everyday functioning and development. ADHD symptoms may begin in childhood, usually before age 12, and can appear as early as preschool, often continuing into adolescence and adulthood.

For a diagnosis, children up to 16 years must exhibit at least 6 symptoms of inattention, hyperactivity, and/or impulsivity, while individuals over 16 years need to show at least 5 symptoms.

"Inattention shows up as difficulty focusing, making careless mistakes, losing items, and easily getting distracted," says Dr Geeta Shroff, Co-founder of Lighthouse Counselling Centre in New Delhi. “Hyperactivity is marked by excessive fidgeting, trouble staying seated, running or climbing in inappropriate places, and talking too much. Impulsivity is seen in behaviours like interrupting others, difficulty waiting for one’s turn, and making quick decisions without thinking. These symptoms can significantly affect the daily lives of people with Attention Deficit Hyperactivity Disorder (ADHD)," she adds.

A healthy diet, regular exercise, and proper sleep are crucial to the management of ADHD symptoms, says Dr Shroff. Here's how:

• Balanced nutrition: A diet rich in fruits, vegetables, whole grains, and lean proteins can support brain function and reduce ADHD symptoms. Omega-3 fatty acids, found in fish and flaxseed, are particularly beneficial.

• Sugar and additives: High sugar intake and artificial additives can exacerbate hyperactivity and inattention. Minimising processed foods and sugary snacks is crucial.

• Micronutrients: Deficiencies in iron, zinc, magnesium, and vitamin B6 can impact attention and behavior. Ensuring adequate intake of these nutrients can help manage ADHD symptoms.

• Physical activity: Regular exercise boosts brain function and can improve attention, impulse control, and hyperactivity. Activities such as swimming, running, and team sports are excellent choices.

• Structured routines: Exercise routines that incorporate structure and discipline, like martial arts or dance, can help children with ADHD develop better self-control and focus.

• Brain health: Exercise increases the levels of brain-derived neurotrophic factor (BDNF), which supports cognitive function and can reduce ADHD symptoms.

• Consistent sleep schedule: Maintaining a regular sleep schedule helps regulate the body’s internal clock, improving attention and reducing impulsivity and hyperactivity.

• Quality sleep: Poor sleep quality can worsen ADHD symptoms. Creating a sleep-friendly environment, cool, dark, and quiet, can enhance sleep quality.

• Sleep hygiene: Limiting screen time before bed, avoiding caffeine in the late afternoon, and establishing a calming bedtime routine can improve sleep patterns, benefiting overall ADHD management.