Chesapeake ADHD Center of Maryland - Strategies for Living with ADHD

	Addictions
	Autism Spectrum
	Bullying
	Career & Work
	College & Grad School
	Daily Life Management
	Depression & Anxiety
	Developmental Demands
	Divorce
	Eating Disorders
	Giftedness
	Girls & Women
	Learning Disorders
	Medication
	Relationships
	Retirement
	Social Skill Deficits in Children

Managing daily healthful life habits:

Sleep, stress management, exercise, and nutrition.

Sleep Strategies:

Of primary importance in managing ADHD—lack of sleep adversely affects executive functioning, energy level, stamina and your immune system.
Sleep architecture is disturbed in ADHD—delayed sleep phase syndrome.
Common problems include falling asleep, staying asleep, and waking/getting up.
Avoid over-stimulation 1-2 hours before bed—television shows, news, Internet, video games, engaging books, active play—turn off media 1½ hours before bed.
Try a warm, quiet bath; melatonin; neutral reading; soothing massage; soft, slow music; nature sounds, a fan, or white noise machine; a mixture of warm milk, tsp. real vanilla, tsp. Sugar; “Brain Train” tape at www.mindworkspress.com; relaxation/meditation.
Hints for waking up and getting going—take stimulant medication 45 minutes prior to get up time, set alarm across the room with motivating music, find motivating morning activity; get enough sleep.

Stress Management:

Simplify your life as much as possible—reduce extra activities, clubs, committees, and commitments.
Take care of yourself—get enough sleep, exercise, down time, and healthful food.
Learn and practice relaxation, meditation, yoga, deep breathing.
Get yourself out in nature—very ADD-friendly!
Maintain one or two close relationships for support.
Develop ADD-friendly job and home environments.
Hire an ADD coach and/or organizer to help.

Exercise:

Exercise boosts blood flow to the brain and increases seratonin availability.
Recommended exercise is 30-45 minutes at least 5 times per week.
Suggestions to enhance compliance—exercise buddy/personal trainer, regularly scheduled class (pre-paid), Curves, add movement during day (use stairs, park far away, dance around house to favorite music), take brisk walks.

Nutrition:

Higher-protein, lower-carbohydrate diet enhances energy and concentration
Important to eat maintain a proper balance between proteins, carbohydrates, & fat.
Eat protein at all meals—especially at breakfast on an empty stomach.
Protein contains the amino acid building blocks for neurotransmitters on the brain—essential to a “concentration” diet.
Many ADHD individuals have hyperinsulemia and crave sugars and carbs.
High sugar/simple carbs cause the pancreas to release more insulin in response to higher blood sugar levels; this paradoxically causes an overproduction of insulin, resulting in low blood sugar—feel tired, sluggish, and inattentive.
Fiber/complex carbs and protein stabilize blood sugar levels, sustaining energy and focus—raise cerebral dopamine levels.
Healthy protein choices—chicken, turkey, very lean beef, fish (salmon and tuna), low-fat cottage cheese, low-fat string cheese, milk, soy, protein powder, eggs.
Healthiest carbohydrates—apricots, pears, grapefruit, apples, kiwi (avoid grapes, dates, and bananas); vegetables; beans (black and kidney best); whole grains.
Healthiest fats—olive oil, canola oil, grapeseed oil, avocados, nuts (Brazil, macadamia, cashews, almonds, pistachios).
Omega-3 fatty acid (DHA)—essential for diet (healthy nerve synapses, development of new brain pathways); increases dopamine and serotonin levels.

Guidelines:

Eat three meals a day and one or two snacks—breakfast is important for fuel, and increasing metabolism and blood flow. Eat protein at every meal.
Increase the amounts of complex carbohydrates in diet—vegetables, fruit, whole grains.
Reduce or eliminate most simple carbohydrates—white flour bread or pasta, white rice, white potatoes, sugar, corn syrup, honey and candy. This can lead to reduction in anger outbursts, increased energy, weight loss, increased focus.
Watch fruit and fruit juice intake—most are high in fructose.
Increase amount of Omega-3 fatty acids in your diet (tuna, salmon, walnuts).
Breakfast ideas—omelets with lean meats, cheese, or vegetables; eggs and lean sausage; whole-grain cereal (low or no-sugar); cottage cheese and fruit; whole grain bagels and cream cheese; oatmeal; breakfast burritos.

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