ADHD- Natural Support For Adults And Children

Attention Deficit Hyperactivity Disorder, or ADHD, is a neurodevelopment disorder that affects both adults and children. Depicted by behaviours such as inattention, hyperactivity, and impulsiveness, ADHD is commonly diagnosed in children between the ages of 3 and 12 years old. However, as awareness grows and stigmas are challenged, more adults are receiving a diagnosis, finding relief, and understanding behaviours.

• ADHD-What is it?
• Signs & Symptoms of ADHD
• How to Manage ADHD Naturally
• Conclusion

ADHD- What is it?

A staggering 2.6 million Brits have ADHD, the majority of this number representing adults. With numbers in the U.K. this high, you may not find yourself diagnosed, but you may find yourself indirectly affected. It could be your child, partner, family member, work colleague, or friend. To have a better understanding of ADHD, let’s explore where ADHD comes from (1).

No one is fully certain of the origins of ADHD, but through years of research, it has been understood it derives from both biological and environmental factors.

Genetics

It is not written in stone that ADHD is hereditary however, there is evidence that genes are involved. ADHD can run in families, with parents or siblings having a history of it. As this area is not fully understood, research is ongoing to create a clearer picture (2).

Neurological Factors

Again, this area of understanding appears hazy. What is clear is those with ADHD have reduced dopamine levels. Dopamine is a neurotransmitter released from the brain. It sends signals to vital areas in the body and is associated with many functions, such as happiness, attention, motivation, and memory. Reduced dopamine levels can leave you feeling unmotivated and unfocused. To counteract low levels of dopamine, attention-seeking or impulse behaviours may be used to stimulate the production. More research is needed in this area, but there are clear connections (2).

Environmental Factors

Environmental stressors such as prenatal exposures appear to be linked with ADHD. Alcohol and smoking during pregnancy have been connected, as have low birth weights. Nutritional deficiencies and exposure to toxins are also elements in this bigger picture (2).

Signs & Symptoms of ADHD

Signs & Symptoms for Kids

ADHD can impact daily life, with around 1 in 20 young people having this disorder. Children are often labelled as ‘problem children’ or even ‘trouble makers’ due to inattention, hyperactivity, or impulsivity. Here are a few of the most common signs and symptoms children experiencing ADHD may have (3).Restlessness & fidgeting

• Excessive talking
• Unable to listen to simple instructions
• An inability to focus
• Careless mistakes, often doing without thinking
• Frequent interrupting
• Being disorganised
• Easily distracted (1,3)

Each person is unique and has a unique way of doing things. However, ADHD can affect relationships, learning, and your child’s mental health. We advise that you seek professional assistance with the diagnosis of this disorder.

Signs & Symptoms for Adults

For many adults, ADHD can impact each area of their life, from education to holding down a job, maintaining relationships, to optimising their mental health. The hope is if you have been diagnosed in childhood, your symptoms may have lessened or are easier managed. However, not everyone will have had a childhood diagnosis. It has been noted girls are more difficult to diagnose and may be misdiagnosed, only discovering they have ADHD as adults.
Here are some frequently encountered symptoms in adults.

• Unable to focus
• Inability to notice details
• Poor organisational skills
• Forgetfulness
• Depression or anxiety
• Mood swings
• Finding it hard to listen (1,3)

To receive a formal diagnosis or support, we suggest liaising with your health care provider.

How to Manage ADHD Naturally

We now have an understanding of ADHD, its possible causes, signs, and symptoms. If you or your child has had a formal diagnosis, you might be wondering what natural steps you can take to support and manage symptoms. We are going to explore three simple ways to ease symptoms and optimise your or your child’s health.

Exercise

Exercise is a perfect addition to any healthy lifestyle. It strengthens muscles, burns off fat, and may relieve stress. Exercise also releases dopamine and serotonin, which may improve your mood. Studies have shown that regular aerobic exercise can alleviate ADHD symptoms in children. It can increase motor skills and focus. But not all exercise needs to be high energy. One study showed that yoga could reduce stress and increase focus in children with ADHD (4,5).
Find something that you or your child enjoys doing, maybe explore martial arts together, swim in your local pool, or practice yoga with your partner or friends.

Nutrition

Nutrition can play a big role in both your physical and mental health. Evidence shows a poor maternal diet during pregnancy can lead to a higher incidence of ADHD. The connection between ADHD and vitamin and mineral deficiencies does not end there.

Zinc, Magnesium & Vitamin D

A 2020 study revealed that those with ADHD had a lower level of zinc. By increasing zinc levels through supplementation, they found an increase in the children’s ability to pay attention (6).
In studying young children with ADHD, it was noted magnesium levels were low. A study involving oral magnesium administration resulted in a decrease in hyperactivity (7).
Finally, a correlation was recognised between low serum levels of vitamin D and ADHD. When supplemented with vitamin D for 8 weeks, a significant improvement in symptoms, mental health, and behavioural function was discovered (8,9).
Having a healthy, balanced diet can optimise both physical and mental health. Ensuring the right vitamins and minerals are incorporated into your diet is vital. Supplementing vital vitamins can ensure that you or your child has the nutrition needed.

Sleep

Having a restful sleep might seem impossible when you have ADHD. The vicious circle begins when you realise symptoms can be aggravated by a lack of sleep but anxiety, hyperactivity, and an inability to relax prevent you from sleeping (10).
A 2020 review discovered that creating a healthy sleep hygiene routine improved children’s sleep quality and, in turn, alleviated ADHD symptoms. Creating healthy sleep routines can help prepare your body for rest. Switching off screens an hour before bed and trying to incorporate relaxing music or deep breathing may help you focus and unwind (11).
Read our Sleep blog here for more tips on healthy sleeping habits.

Conclusion

ADHD is a common neurodevelopment disorder that can affect children and adults, male and female. Although it can impact each aspect of daily life, ADHD can become a strength rather than a hindrance. Creativity can emerge, a unique understanding of each other can arise, and a healthier lifestyle can be discovered.
By incorporating natural ways to help manage ADHD, you can lead a balanced and healthy life.
If you are struggling with ADHD personally or have someone you love struggling with it, we would suggest you reach out to a healthcare professional who can provide expert advice and support.
To purchase any of our mentioned supplements, or explore our range shop here.

References

1. https://adhduk.co.uk/about-adhd/

2. Thapar A, Cooper M, Jefferies R, Stergiakouli E. What causes attention deficit hyperactivity disorder? Arch Dis Child. 2012 Mar;97(3):260-5. doi: 10.1136/archdischild-2011-300482. Epub 2011 Sep 7. PMID: 21903599; PMCID: PMC3927422.

3. https://www.youngminds.org.uk/young-person/mental-health-conditions/adhd-and-mental-health/

4. Sun W, Yu M, Zhou X. Effects of physical exercise on attention deficit and other major symptoms in children with ADHD: A meta-analysis. Psychiatry Res. 2022 May;311:114509. doi: 10.1016/j.psychres.2022.114509. Epub 2022 Mar 14. PMID: 35305344.

5. Gunaseelan L, Vanama MS, Abdi F, Qureshi A, Siddiqua A, Hamid MA. Yoga for the Management of Attention-Deficit/Hyperactivity Disorder. Cureus. 2021 Dec 16;13(12):e20466. doi: 10.7759/cureus.20466. PMID: 35070529; PMCID: PMC8760933.

6. Noorazar et al., 2020. S.G. Noorazar, A. Malek, S.M. Aghaei, N. Yasamineh, P. Kalejahi
The efficacy of zinc augmentation in children with attention deficit hyperactivity disorder under treatment with methylphenidate: a randomized controlled trial
Asian J. Psychiatr., 48 (August 2019) (2020), Article 101868, 10.1016/j.ajp.2019.101868

7. Starobrat-Hermelin B, Kozielec T. The effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactivity disorder (ADHD). Positive response to magnesium oral loading test. Magnes Res. 1997 Jun;10(2):149-56. PMID: 9368236.

8. Hemamy, M., Pahlavani, N., Amanollahi, A. et al. The effect of vitamin D and magnesium supplementation on the mental health status of attention-deficit hyperactive children: a randomized controlled trial. BMC Pediatr 21, 178 (2021). https://doi.org/10.1186/s12887-021-02631-1

9. Gan J, Galer P, Ma D, Chen C, Xiong T. The Effect of Vitamin D Supplementation on Attention-Deficit/Hyperactivity Disorder: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Child Adolesc Psychopharmacol. 2019 Nov;29(9):670-687. doi: 10.1089/cap.2019.0059. Epub 2019 Aug 1. PMID: 31368773.

10. Gregory AM, Agnew-Blais JC, Matthews T, Moffitt TE, Arseneault L. ADHD and Sleep Quality: Longitudinal Analyses From Childhood to Early Adulthood in a Twin Cohort. J Clin Child Adolesc Psychol. 2017 Mar-Apr;46(2):284-294. doi: 10.1080/15374416.2016.1183499. Epub 2016 Aug 2. PMID: 27485465; PMCID: PMC5484392.

11. Nikles J, Mitchell GK, de Miranda Araújo R, Harris T, Heussler HS, Punja S, Vohra S, Senior HEJ. A systematic review of the effectiveness of sleep hygiene in children with ADHD. Psychol Health Med. 2020 Apr;25(4):497-518. doi: 10.1080/13548506.2020.1732431. Epub 2020 Mar 24. PMID: 32204604.