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- Issue 8: Self-care series (Diet)
Issue 8: Self-care series (Diet)
ADHD, the drug free way
Carly Watson
September 26, 2024
Hello! Welcome to my newsletter.
The purpose of this newsletter is to share with you how I handle every day life with ADHD, but without ADHD medication. I will share tips, tools and strategies for you to introduce in to your own life so you too can manage your ADHD.
Time to read: 4m 39s
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I talk a lot about how meditation, breathwork and cold water exposure has helped me manage my ADHD without medication. But it probably doesn’t come as a massive surprise that these aren’t the only things I have put in place to help me manage. The introduction of these things were definitely the catalyst for my life changing, but there is more you need to do.
A really important part of this journey has been my diet. Nutrition plays a massive part in the management of ADHD symptoms, and although I’m not trying to claim my diet is perfect, I have made some really good changes to support my ADHD and my med free life.
Why is diet important (for ADHD)?
Did you know that your gut and your brain are super connected? The gut-brain connection refers to the complex communication network between the digestive system and the brain. This relationship is especially important in ADHD because gut health can influence mood, behavior, and cognitive function.
Research suggests that an imbalance in gut bacteria (the microbiome) may contribute to ADHD symptoms by affecting neurotransmitter production, inflammation, and overall brain function. Supporting gut health through a healthy diet can play a key role in managing ADHD naturally and improving mental clarity and focus.
I was actually surprised to find out that over 90% of serotonin is made in our gut! It’s made by some special cells that line our intestine, and your gut microbiome helps these cells produce serotonin by breaking down certain foods into the building blocks needed for its creation. Serotonin (also known as the “feel-good” chemical) helps to regulate mood, sleep, and digestion.
We also have a small amount of dopamine (which helps regulate mood, sleep and digestion) made in the gut.
I love cooking - this is a simple ham and cheese omelette with roasted baby plum tomatoes and courgette with a sprinkling of parmesan
How can a healthy diet improve my ADHD symptoms?
A healthy diet can improve symptoms such as:
Memory
Focus
Energy
Concentration
Brain fog
Executive function
Protein
Protein is a great place to start. Proteins are made up of amino acids, two of which are tyrosine and tryptophan. These two amino acids are important for producing two particular neurotransmitters; dopamine and serotonin. We already know how important they are!
Vitamins & minerals
What? | Where? | Why? |
|---|---|---|
Omega-3 Fatty Acids | Oily fish, flaxseeds, chia seeds, walnuts, edamame, green leafy vegetables | Essential for brain function and development. Improve attention, focus and reduce hyperactivity. |
Iron | Spinach, red meat, poultry, seafood, beans, lentils, kale, raisins, dried apricots | Essential for making dopamine. |
Zinc | Meat, fish, seafood, dairy, wholegrains, asparagus, mushrooms | Helps regulate dopamine and improve cognitive function. |
Magnesium | Leafy green vegetables, nuts and seeds, greek yoghurt, cocoa | Important for nerve function, calming the nervous system and regulating neurotransmitters. |
Vitamin B6 | Pork, poultry, peanuts, soya beans, oats, bananas | Critical in the production of neurotransmitters. Can help to reduce irritability and support emotional regulation. |
Vitamin D | Oily fish, egg yolks, red meat. | Supports brain development and neurotransmitter function, and crucial for maintaining overall mental health. |
Carbohydrates
Eating more complex carbs and reducing our sugar and refined carbs can help with a more stable energy supply. This then reduces the chance of a blood sugar spike or a crash, and can reduce mood swings and help to improve focus.
Fibre
Vegetables, fruits and whole grains are all fibre rich foods that can support our gut health. Fibre also improves digestion, promotes better gut-brain communication, and reduces sugar cravings.
Healthy fats
Foods like avocado, olive oil, oily fish, eggs, dark chocolate and chia seeds all contain healthy fats. Fat is essential for our brain health and cognitive function, and it helps the brain process information and control our emotions. Eating more healthy fats has been found to improve memory, attention and overall brain function.
Eating regular meals
Another thing to consider is to make sure you’re eating regular meals and snacks. I find this really hard, and more often than not I’ll completely skip my lunch and just work right through (which is not great for so many reasons!!). If we skip meals this can cause our blood sugar to drop, which can lead to irritability, poor concentration and increased impulsivity (which totally explains most of my afternoons!). If we eat smaller, balanced meals or snacks every 3-4 hours instead of eating random meals at random times will help keep our blood sugar levels stable. This will mean more consistent focus and mood throughout the day.
Water
Finally, I want to just take a moment to talk about our water intake. I can not stress enough how important drinking lots of water is. Being dehydrated can cause poor concentration, fatigue and mood swings. Our brains are made up of about 75% water and if we drink enough water throughout our day it will help maintain optimal brain function which improves focus, attention span and memory and can also help to stabilise mood.
I’m obsessed with coleslaw, you can eat loads for hardly any calories (tip: i replace half of my mayo with greek yoghurt!). I topped this with a cajun chicken breast and two soft boiled eggs.
I’m not suggesting anyone tries to make all these changes immediately or all at once, we know that just wouldn’t work. But small changes over time lead to big changes. I’m still trying to learn and grow and my diet definitely still needs work.
If you’d like to learn more about ADHD and nutrition I would definitely recommend following Dana Chapman on LinkedIn. A lot of what I wrote about in this newsletter I learnt from her (https://www.linkedin.com/in/dana-chapman-85b73316/).
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I hope you find what I write interesting, helpful and sometimes funny! And if you do, I'd love it if you shared what I am saying with others.
Applications are now open for coaching with me, if you would like to apply please follow this link: https://tally.so/r/3NV5bO
Carly x