Healthy Eating and ADHD
People with ADHD should aim to follow a balanced diet which is based on the principles of the Eatwell Guide. Regular physical activity is also encouraged. Some people worry that certain food additives can cause increased hyperactivity. At present there is not any evidence to support this however individuals may find it beneficial to cut out some preservatives and food colouring from their diets.
Many people with ADHD struggle to eat regular healthy meals.
- Having regular mealtimes and a good eating routine can help with regulating appetite and preventing impulsive or emotion-driven eating.
- People with ADHD are more likely to eat food impulsively or while distracted as it is harder to maintain self-control. Looking at portion sizes and making snacks harder to access can help manage this.
- Limiting access to snacks at home is the best way to stop eating them.
- For people who eat while distracted e.g. eating crisps while gaming, try tipping a portion of crisps into a bowl and leaving the packet in the kitchen, this will make it less likely that you keep eating the rest of the packet as you will have to go back to the kitchen to get more.
For information see: Eating Well
See ‘Change4life’ website for healthy recipes, snack ideas, information on portion sizes and much more (https://www.nhs.uk/change4life).
Healthy Lifestyle and ADHD
People with ADHD have often been involved in a number of clubs, sports and activities as a child. These have been good ways to manage your busy brain and high levels of activity in the past, and it is important to continue to do the things you enjoy as you move into adult life. Forming good habits with exercise and physical activity is proven to have benefits in managing your ADHD. Try and build physical activity into your life.
In adults, physical activity contributes to prevention and management of noncommunicable diseases such as cardiovascular diseases, cancer and diabetes and reduces symptoms of depression and anxiety, enhances brain health, and can improve overall well-being.
In children and adolescents, physical activity promotes bone health, encourages healthy growth and development of muscle, and improves motor and cognitive development.
Sleep and ADHD
60% of people with ADHD have difficulty with sleeping. This can be because of self control resulting in poor sleep hygiene e.g. by screen use at bedtime, or because of having a busy brain at bedtime and finding it hard to switch off.
Useful tips can be found at:
www.thesleepcharity.com
www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better