Like with lots of other conditions, there are lifestyle habits that can help with ADHD symptoms. It’s really important to look after your overall wellbeing — things like eating a balanced diet, getting regular exercise, keeping good sleep routines, cutting back on alcohol or other substances, and limiting caffeine.
These strategies can be helpful both before and after an ADHD assessment, and they’re safe to use alongside any ADHD medication you might be prescribed. Many people with ADHD find they can manage their symptoms through lifestyle changes alone, without medication.
The following website provides useful information http://www.nhs.uk/LiveWell/Pages/Livewellhub.aspx
Strategies include:
- Regular exercise (unless there are medical reasons against) – can help work off excess physical and emotional energy in a positive way while soothing and calming the body. This may also improve general wellbeing including sleep, mood and blood pressure. For more information please see: www.nhs.uk/Livewell/fitness/Pages/free-fitness.aspx
- Eating a healthy and balanced diet, which limits processed foods, sugar and caffeine improves physical health and evens out energy levels and mood swings. For more advice please see the following links: http://www.nhs.uk/LiveWell/Pages/Livewellhub.aspx http://www.rcpsych.ac.uk/healthadvice/problemsdisorders/eatingwellandmentalhealth.aspx
- Improved quality of sleep helps with focus, productivity and mood. To support this, create a consistent bedtime routine, which includes turning off screens at least one hour before bed and getting between 7-9 hours of sleep every night. https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
- Practise better time management by setting deadlines for everything (even small tasks), using timers and alarms, taking regular breaks and writing down important dates, appointments or occasions. See the link below for more ideas: https://www.additudemag.com/category/manage-adhd-life/getting-things-done/
- Green space time and exposure to natural daylight has also been recommended for people with ADHD.
ADHD – general reading and resources
The Royal College of Psychiatrists provides information about ADHD, in the form of a leaflet http://www.rcpsych.ac.uk/healthadvice/problemsdisorders/adhdinadults.aspx
Please see below a host of useful online resources to support you:
• GEMS for parents and carers in Berkshire East (ADHD and Autism)
• Autism Berkshire for parents and carers in Berkshire West (ADHD and Autism)
Website: www.autismberkshire.org.uk
Telephone: 01189 594 594
Email: