ADHD or attention deficit hyperactivity disorder comes with differences in brain development and brain activity. This results in poor attention, inability to sit still, and self-control deficiencies.

Though ADHD is genetic, it is also environmental to a certain degree. You are unable to change your DNA. But you can adapt to a healthy diet, fitness, and sleep habits. Yes, better lifestyle options for ADHD can offer you some relief from it. Let’s understand the lifestyle options for ADHD below if you or your child has any symptoms of it.

Use the power of sleep
Naturally, adequate sleep offers great benefits to your brain and body. The results of positive sleep’s health connection with ADHD are well documented. Restorative and restful sleep is a powerful tool for regulating mood and maintaining attention throughout the day. If you are suffering from any symptoms of ADHD, you should follow the below-listed sleep tips regularly.

• Say no to screens including those of your TV, computer, phone, and video game devices before bedtime.
• Set up a sleep routine that lasts between 30 and 60 minutes around the same time each night. Moreover, it should be unpressured and unhurried. Most importantly, your day should end on a positive note. It allows you to drift off peacefully. In the case of children, the routine can include a bedtime story or song.
• You can also opt for melatonin supplements. They offer benefits to older teens and adults in particular, who need to reset their circadian rhythm.
• Children with significant sleep disorder should undergo behavior therapy specifically designed to improve sleep habits.

Exercise for body and mind
According to studies, regular exercise significantly decreases the negative epigenetic effects of stress or trauma. Further, physical activities also promote brain growth, improves brain efficiency, and strengthen learning abilities.

• Aim for an hour-long daily exercise routine. But remember that it doesn’t have to be all at once. As per studies, four 15-minute bursts are just as effective as an uninterrupted hour. This way, it is easier to work out on a busy schedule too.
• Exercise should be always moderate to vigorous. That means you should be breathing hard, but you should not get exhausted.
• It is always good to have varied activities that involve muscle learning and coordination, not just aerobic energy. It is well documented that various exercises such as martial arts, basketball, and dance offer a positive impact on ADHD brains
• Work out with your family, or with a friend. This helps in increasing the likelihood of sticking with a routine.
• If you cannot stick with one activity, try another. But do not stop experimenting

Along with the abovementioned lifestyle options for ADHD, certain dietary changes also help in ADHD. The brain primarily contains fat, and the fatty cells are based on neurons that are involved in brain signaling. Ensure to include omega-3 fatty acids rich foods to your diets such as fish, nuts, and other high-fat foods as these offer the beneficial nutrients for improving signal strength.