Attention Deficit Hyperactivity Disorder (ADHD) affects millions of people, making it difficult to concentrate, stay organized, and control impulsive behaviors.
If you or a loved one struggles with these issues, you may be one of the estimated 8 million adults and children in the U.S. with ADHD.
Today, we’ll explore common triggers, symptoms, and effective natural remedies that can help you manage this condition.
Triggers for ADHD and Concentration Problems
Certain situations and environmental factors can exacerbate ADHD symptoms like inattentiveness, hyperactivity, and impulsivity.
Being aware of these potential triggers is crucial! Some triggers can include…
- Stressful situations — High stress can overload the brain, making it even harder to focus
- Lack of sleep — Insufficient quality sleep impairs concentration and cognitive functions.
- Food additives — Artificial flavors, colors like blue #1 and yellow #5, and preservatives like sodium benzoate may adversely affect behavior.
- High sugar and processed food intake — These provide inferior fuel for the brain compared to healthy foods.
- Over-stimulation — Constant streams of stimuli from electronic devices, noises, and crowds drain cognitive resources.
- Environmental toxins — Pesticides and other chemicals may negatively impact brain health and development.
- Alcohol consumption — Impairs judgment, self-control, and the ability to remain attentive to tasks.
Avoiding or reducing exposure to these triggers can help minimize ADHD symptoms and improve concentration.
Symptoms of ADHD
While everyone experiences lapses in focus occasionally, those with ADHD frequently experience an ongoing pattern of such symptoms:
- Difficulty paying attention or focusing on tasks like work, schoolwork, or reading
- Trouble keeping tasks going for extended periods to achieve goals or meet deadlines
- Persistent forgetfulness and poor time management skills
- Disorganization with belongings, assignments, workspace, etc.
- Failure to follow instructions through to completion despite understanding
- Appearing not to listen when directly spoken to due to mind wandering
- Avoidance of longer, tedious mental tasks that require sustained focus
- Careless mistakes in work, chores, or other activities due to inattention
- Restlessness, fidgeting, and anxiety due to inability to calmly focus on the present
If several of these symptoms persist and significantly impact daily life, it’s a good idea to get an evaluation for ADHD.
Remedy #1: Paced Breathing
This deceptively simple technique can have a profound impact on the ADHD brain by activating the calming, focusing effects of the autonomic nervous system:
- Take 5-second slow, deep breaths in through the nose, fully expanding the belly
- Exhale for a full 5 seconds through pursed lips, pulling the belly in.
- Really accentuate and extend the exhale to stimulate the vagus nerve and parasympathetic response. You may feel slight lightheadedness at first as more oxygen reaches the brain.
- While breathing, focus on positive affirmations that you can control and overcome ADHD symptoms.
Make this a daily practice, taking “breathing breaks” during commutes, work, or any downtime.
By tapping into the calming nervous system pathways, paced breathing can clear brain fog and boost focus.
Remedy #2: Proper Fueling for ADHD
What you eat has a profound impact on brain function, energy levels, and your ability to concentrate. To properly fuel an ADHD brain:
- Cut back on sugar, refined carbs, and processed foods which burn rapidly, causing energy crashes
- Avoid artificial food dyes, chemical additives, and preservatives linked to behavioral issues
- Increase healthy fats like omega-3s, as the brain is 60% fat by structure
- Try a high-fat, low-carb, whole-foods diet to provide steady, clean-burning fuel
- Eat protein, fiber, and healthy fats at every meal and snack to avoid blood sugar swings
- Cook with stable saturated fats like coconut oil, butter, and ghee instead of inflammatory vegetable oils
With the right dietary adjustments, you can avoid the processed ingredients that can worsen ADHD while nourishing your brain and body.
Remedy #3: Optimal Hydration for Brain Health
Proper hydration is critical for concentration, cognition, and overall brain function since the human brain is 85% water by weight:
Drink 64oz of fresh, filtered water daily as a minimum target. For ideal hydration, drink 0.5–1oz of water per pound of your body weight
Dehydration, even mild, leads to brain fog, fatigue, headaches, and inability to focus. Try limiting diuretics like energy drinks and alcohol which can dehydrate you further.
Eating hydrating foods like fruits and vegetables that have high water content is a great way to ensure you’re getting quality, absorbable nutrients, while maintaining hydration.
If you want to test your current hydration levels, monitor your urine color. Your urine color acts as an indicator of hydration status (dark = dehydrated)
To encourage drinking, be sure to keep a time-stamped, reusable water bottle on you throughout the day!
By making hydration a top priority, you can optimize mental clarity and the brain’s biochemical processes.
Remedy #4: More Omega-3’s
A growing body of research links omega-3 deficiency to the development of ADHD symptoms. Studies have found that individuals with ADHD tend to have lower levels of long-chain omega-3 fatty acids in their cell membranes. Randomized controlled trials have demonstrated that supplementing with omega-3s can help reduce symptoms like hyperactivity, poor conduct, anxiety, and sleep difficulties associated with ADHD.
The omega-3 fatty acid DHA (docosahexaenoic acid) plays a crucial role in brain development and cognitive function, while EPA (eicosapentaenoic acid) regulates behavior, mood, and focus.
Top sources of omega-3s to consider incorporating into your diet include:
- Fish oil supplements
- Sardines
- Fatty fish like salmon and herring (look for products high in DHA and EPA)
- Seaweed and algae
- Walnuts
- Flaxseeds and chia seeds
- Omega-3 fortified eggs, milk, and juices
Adding a quality omega-3 supplement, along with increasing your intake of omega-3 rich foods, can help correct any nutritional deficiencies that may be impacting brain health and contributing to ADHD symptoms.
The Takeaway?
By identifying your triggers, being aware of symptoms, and implementing natural remedies like paced breathing, improved nutrition and hydration, and omega-3 supplementation, you can better manage ADHD without solely relying on medication. Start taking control of your brain health and overcome concentration challenges today!
