Attention Deficit Hyperactivity Disorder (ADHD) is one of the disorders that can affect various aspects of a person’s life. With exercise and a proper diet, you can control this disorder or reduce its negative effects. Stay tuned to Digikala Meg for more on proper exercise to control ADHD and your recommended diet.
Exercise and Attention Deficit Hyperactivity Disorder
You’ve probably heard that exercising regularly can improve your mood. If you have ADHD, exercising has far more benefits than changing your mood. Exercise can help you control the symptoms of ADHD to make your life easier.
Even a workout can motivate you to do things that are psychologically difficult for you. Increasing brain power, increasing overall body energy levels, and reducing stress and confusion are other benefits of exercise for people with ADHD. In fact, exercising for the brain works much like ADHD control drugs.
Of course, to enjoy the positive results of exercise, you need to know how much and how to exercise. The key is to find an activity that fits your lifestyle and life plan and that you can stick to.
How much exercise?
The effects of exercise last for a long time. Look at each of your workouts as a dose of medication. To get the most positive effect from exercise, exercise 4 or 5 days a week and between 30 and 40 minutes every day.
The type of exercise you choose depends on you, but it must be “moderate-intensity” to be effective, ie during the workout:
- Your heart rate goes up.
- Breathe harder and faster.
- Sweat.
- Your muscles feel tired.
Consult your doctor if you are not sure how intense your exercise should be. Your doctor may recommend that you use a heart rate monitor or other device to make sure you get the most out of your workout.
What sport is better?
Aerobic exercise is the best kind of exercise you can do. In these exercises, your heart rate rises and stays high for a while. Aerobic exercise creates new pathways in your brain, and these pathways are filled with hormones that help people with the disorder focus.
Exercises such as the following are good examples of aerobic exercise:
- Run
- Brisk walking
- riding bike
- Swim
You can do these exercises at home or outdoors. If it is possible to do them outdoors, it is better to leave the house. Research has shown that being outdoors while exercising can reduce the symptoms of ADHD more than when exercising at home.
Martial Arts
Experts say the more complex the exercise you do, the better for your brain. Sports such as karate, taekwondo, jujitsu and judo focus on self-control and focusing your mind and body.
As you pursue martial arts, the following skills will be strengthened:
- Focus
- the balance
- timing
- Memory
If you do not like martial arts, try other physical exercises that can challenge your mind and body at the same time to control ADHD. For example, try sports such as rock climbing, gymnastics and yoga.
Strength training
If you have never exercised regularly in your life, start with aerobic exercise such as brisk walking. After exercising for a while, you can add strength training to your exercise program to build more variety and build muscle. Exercises such as lounge, squat, swimming and weightlifting are good choices to start with.
Team sports
If you are interested in group sports, these sports are usually a good motivation to go out and exercise. Organized and group exercises have all the benefits of regular physical exercise, and in addition, you enjoy the benefits of being in a social group and the motivation it creates for you.
Team sports are necessary to strengthen communication skills and help you to better plan and plan your actions and plans in advance. Being a member of a group increases your self-esteem and self-confidence.
How to stick to sports?
Exercise, just like medication, is effective in controlling ADHD when you follow it regularly and continue. But you may be wondering how you can stick to a sports program despite having an inactive disorder that prevents you from concentrating.
Use the following tips to improve your condition and increase your focus on staying true to your exercise program:
Variety and attractiveness of exercises
If you feel that your motivation to exercise is low, change the type of exercise you include and include the exercise you like in your exercise program. You can even change your exercise program every week. It does not matter what sport you do. The only thing that matters is that you enjoy exercising and can continue to do so for a long time.
Find a companion
Having a companion for exercise increases your motivation. When you exercise with a friend, time passes quickly and you are eager for the next workout.
Do morning exercise
If your life and work schedule allows, try exercising first thing in the morning. Exercise before taking your medication. Morning exercise helps you get the most out of the hormones released during the day.
Do not stop taking the drug
Exercise can play an important role in reducing the symptoms and control of ADHD, but if you take medication, exercise can not replace medication. Do not stop taking your medication unless your doctor tells you to.
Diet and lifestyle changes
Hyperactivity disorder, especially in adulthood, can affect all aspects of life, but it is not a problem that can be miraculously solved in one or two days by taking a pill. You have to live with this disorder for a while and make life easier for yourself by taking medicine along with making small changes.
Changing a small habit will not solve your whole problem. It is a set of behaviors and habits that, if changed, can change the health of the mind and body and greatly reduce the symptoms of this disorder.
If you are also struggling with this disorder, use the following methods to control ADHD. Do not forget that these methods work in the long run. So do not wait to see extraordinary results today and tomorrow.
appropriate diet
Having Attention Deficit Hyperactivity Disorder is one of the problems that can increase the risk of obesity. Experts still do not know exactly why this happens. Maybe it’s because despite this disorder, you may not pay much attention to the food you eat. Or you may not know when you are full. Both can lead to overeating, binge eating and weight gain.
Consult a doctor if you do not know the characteristics of a proper and healthy diet. You can even refer to nutritionists who have enough experience in treating patients with ADHD.
To start modifying your diet, consider the following:
Eat a balanced diet
There is no specific food or vitamin that can reduce your symptoms. In general, you should have a balanced and healthy diet; The diet that has the least processed foods. It is best to include more in your diet:
- Fruits and vegetables
- Whole grains
- Unsaturated and healthy fats
- Lean proteins
Plan
When you have ADHD, you may upset your lifestyle and skip certain meals. Or if you do not have food, you may go for fast food that is not very healthy. To make things easier for you, plan ahead to eat. Eat both for the hour you eat and for the preparation of the food you want.
Always have the necessary nutrients available to prepare a variety of healthy foods. Here are some tips to help you plan well:
- Be sure to visit the store with a shopping list.
- Cook enough food to leave food for meals you do not have time to cook.
- Cook foods that can be stored in the freezer.
- Use frozen fruits and vegetables.
- Buy more foods such as rice and legumes that are always available.
Avoid stimulant foods
Diet can not cause the disorder, but some foods can affect the symptoms of the disorder and are actually a stimulant. Some experts believe that artificial colors and other food additives can be problematic. Of course, there is no solid evidence to prove this.
To find out which foods are your stimulants, make a list of the foods you eat and evaluate the effect on your mood and symptoms. They can also consult a nutritionist.
enough sleep
In general, an adult needs 7 to 9 hours of sleep a day. But when you have ADHD, you have trouble falling asleep or staying asleep. Sleep problems can make symptoms worse.
Be sure to consult your doctor if you can not get enough sleep. You may need to change your medication schedule or change your medication. Your doctor will also look for hidden problems to find out if your insomnia has another cause.
In us, the following problems can treat sleep disorders and improve the symptoms of hyperactivity:
- insomnia
- depression and anxiety
- Circadian rhythm problems (sleep-wake cycle)
- Sleep apnea
- Narcolepsy
- Restless Legs Syndrome
For a good night’s sleep, consider the following:
- Avoid smoking and alcohol.
- Exercise but not close to bedtime.
- Go to bed and wake up at a set time each day.
- Do not take long naps for days.
- Use a heavy blanket.
If any of these tips do not work for you, be sure to consult your sleep specialist. Therapies such as cognitive-behavioral therapy for insomnia, biofeedback, or relaxation may be helpful.
Quit bad habits
You may have done things that are not very healthy to manage the symptoms and control ADHD. But you should avoid doing some activities because in the long run they will not only improve you but also aggravate your illness.
1. Alcohol and drug use
Avoid any kind of drugs. Adults with ADHD may turn to drugs to calm the negative feelings they experience. In addition, nicotine and cocaine have similar effects to ADHD drugs. These people are more prone to drug addiction.
۲. smoking
Smoking during pregnancy can increase your baby’s chances of becoming hyperactive. People with ADHD are twice as likely to smoke as others. These people can hardly quit if they start smoking.
Consult your doctor if you need help to quit smoking. Treatment, including taking ADHD medications, can be helpful. Do not despair after the first unsuccessful attempt. Nicotine is a highly addictive substance. Most people have to try more than once to quit smoking.
3. Excessive use of smartphones
We can not live without smartphones these days. But we must be careful about the number of times and the amount of its use. Attention Deficit Hyperactivity Disorder makes you more prone to smartphone addiction. Research has also shown that teens who overuse digital devices are more likely to develop ADHD later. However, it has not yet been proven that this habit causes hyperactivity symptoms.
stress control
ADHD can make everyday life a little harder. Your symptoms may get worse when you are under stress. These conditions can make it harder to think or control emotions.
Ask your doctor how to add stress management to your treatment plan. Here are some tips and tricks to help you control your stress:
- Divide big tasks into small tasks.
- Use the calendar to schedule.
- Stick to the plans you set.
- Practice meditation and mindfulness.
- Learn relaxation techniques such as deep breathing.
- Try cognitive-behavioral therapy.
See your doctor whenever you feel the need to control ADHD. There are many doctors who know exactly how you are feeling and what your condition is. In addition to the doctor, you can use social groups in person or online to share your experiences with others who have similar conditions.
Conclusion
Attention Deficit Hyperactivity Disorder, especially in adulthood, affects various aspects of life including work, education, social and personal relationships, and so on. For this reason, you need to take action to treat it, and you may need medication to control ADHD. As long as this disorder is under your control, you can make things easier and have an easier life by making changes in your lifestyle.
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