ADHD Lifeline: 5 things you can do today

When you or your child are struggling with ADHD, it's easy to become overwhelmed by too much information or defeated by too little information. You probably want to learn as much as you can about ADHD, but you probably also feel exhausted by the challenges you're facing every single days.

This post is meant to be a quick action plan of simple steps that you can take RIGHT NOW. I go into much more detail about these tips in the linked posts, but if you just need to take some positive action to feel a bit better about the situation, start here.

1. Eliminate all food dyes. There's a lot of research showing a link between artificial food dyes and hyperactivity in children. These dyes can also cause cancer and other serious health issues, and they provide absolutely no nutritional benefit, so there's no reason to consume them. Read the labels on your food, and if it contains an ingredient with the name of a color (Brilliant Blue, Sunset Yellow) or a number (Red Dye No. 40), throw it out and stop buying it. The Yuka app is a great tool for scanning food and personal care products to identify whether they contain dyes and other dangerous chemicals. If your child's favorite foods contain dyes, take it one food at a time to find a replacement, starting with the worst offenders. For example, if you child likes soda and sports drinks, which are full of dyes, gradually switch them over to natural fruit juice (and maybe eventually to water with a fruit infusion).

   
   

2. Bring in a few key ADHD nutrients. People with need omega-3 and omega-3 fatty acids, vitamin D, and magnesium. There are lots of other supplements that can help, but start with these three to boost focus and attention. I like Nordic Naturals for high quality omegas for adults and kids. My kids love Amazon's Mama Bear vitamin D gummies. And we all like the Adndale Magnesium Glycinate gummies; you can buy a different type of magnesium (magnesium citrate is commonly found in stores), but I like magnesium glycinate because it helps us all fall asleep more quickly and sleep more deeply.

   
   

3. Eat more plants. You don't have to become vegetarian or vegan, but plants are full of nutrients that are important for brain function and mental health, and only 1 in 10 Americans eats enough. Inflammation in the body and brain can make ADHD symptoms worse, and plants contain compounds that reduce inflammation. Eating plants doesn't need to be difficult; you don't even need to cook them! Try an easy kid-friendly green smoothie with breakfast, pack some cut up fruit for lunch, and put out a plate of sliced cucumbers, bell peppers, carrot sticks, and hummus or guacamole for an after-school snack. These suggestions would add no more than 10 minutes of prep each day, but would boost your intake of nutrient-rich fruit and vegetables by 2-4 servings. If you want to save even more time, buy your pre-sliced or frozen fruit and veggies at the grocery store.

   
   

4. Prioritize sleep. Speaking of sleep, this is a big one for ADHDers. It can be more difficult for ADHD brains to fall asleep or stay asleep. Adding magnesium glycinate should help, but you'll also want to develop healthy sleep routines, like maintaining a consistent bedtime and limiting screen time in the hours before bed. For kids, a relaxing bedtime with a bath, a story, and a snuggle can be helpful. A melatonin supplement may be helpful, at least initially while you work to establish a healthy sleep routine.

   
   

5. Limit screen time. The research is pretty clear on this: excessive screen use is linked to ADHD in kids. Probably adults, too. This is such a tough one, though. Screens give people with ADHD that dopamine hit that they're not getting in the same way as neurotypical people. For parents of ADHD kids, screen time may be the only time you feel you're getting a break. But unfortunately, it seems like screens are actually making ADHD worse in the long term, even if they seem helpful in the short term. I know some people who have just gone cold turkey, but I don't think that's practical for most of us. Instead, I'd suggest setting some simple parameters. For example, make a rule that there are no screens at mealtimes. Once everyone is used to that, make a rule that there are no screens two hours before bedtime. These rules should apply to the whole family, not just kids and definitely not just the kid with ADHD, who will feel angry and ashamed if he or she is singled out. At the same time that you're slowly cutting back on screens, swap out screen time for fun, screen-free activities, like a bike ride, board game, or creative hobby. Real life human connection is good for all of us.

Even though this is a quick action plan, keep in mind that a dose of patience will be helpful. It takes some time for the body to flush out the bad stuff (food dyes and other chemicals) and to reach healthy levels of key nutrients after being deficient. It can take a few weeks to see the effects of improved sleep and reduced screen time. Give yourself 6-8 weeks to really see the effects of these changes.