![]() ![]() These rates of conversion affect a child’s energy levels over the day anything that causes blood sugar levels to quickly spike (like sugary, processed foods) means that the body will work hard to quickly drop that sugar, actually bringing it below normal levels. When working to improve your child’s wellbeing, begin by considering the glycemic index (GI), or how fast the body converts carbohydrates into sugar.Īll carbohydrates turn into sugar, but some are converted faster (high glycemic index) and some slower (low GI). Mounting research suggests that eating well contributes positively to the performance and abilities of any child with ADHD. Regardless of whether your child’s treatment includes medication, maximizing exercise, sleep, and nutrition can effectively transform them into natural remedies for ADHD, and arguably establish the foundation upon which to build other interventions. What we eat, our physical activity levels, our sleep habits, and lifestyle factors ranging from stress management to screen time have a tremendous effect on health – a fact that’s amplified for ADHD brains and bodies. Soothing background sounds can also cover up manmade sounds like voices or traffic, which were shown in the study to have the opposite effect.No treatment plan for attention deficit hyperactivity disorder (ADHD) is complete if it doesn’t harness the power of nutrition, exercise, and sleep to improve wellbeing. Research published earlier this year in the journal Scientific Reports found that listening to sounds from nature, like a rainforest soundscape or a babbling brook, can trigger a relaxation response in the brain. In a 2015 study in JAMA Internal Medicine, adults who spent two hours a week learning meditation and mindfulness techniques for six weeks (but who never discussed sleep) reported less insomnia and fatigue than those who’d spent that time learning basic sleep hygiene. In fact, better sleep may be a byproduct of increased mindfulness, even if it’s not directly addressed in practice. “And if someone wakes up in the middle of the night, I tell them to do a 10- to 15-minute session of meditation then, too.” If you’re new to meditation, Barone recommends finding a mobile app, audio program, or online video to guide you through some exercises. “I’m a strong advocate of mindfulness and meditation for relaxation,” says Barone, who recommends shutting off electronics 30 to 60 minutes before bed and sitting quietly, focusing on soft music or deep breathing. “This type of remedy is not going to hurt and it might help,” he says, “so it’s certainly worth a try.” Plus, says Barone, the feeling of sipping on a warm beverage alone may elicit relaxation and sleepiness. While good research on chamomile’s effect on sleep is sparse, one 2016 study in the Journal of Advanced Nursing found that new moms who drank chamomile tea for two weeks reported fewer symptoms of sleep inefficiency and depression. It’s marketed as a before-bed beverage for a reason: The herb chamomile has been used as a sleep aid for thousands of years. In a 2012 study in the Journal of the Medical Association of Thailand, people who inhaled lavender oil had significant decreases in blood pressure, heart rate, and skin temperature, compared to those who inhaled a base oil without lavender. ![]() ![]() ![]() This may be due to lavender’s relaxing effects on the body. Studies in other populations, including middle-age women and heart-disease patients, have also suggested that lavender can improve sleep quality. “Some people feel fine, but some people feel groggy and hung-over.”Ī 2016 study published in the journal Explore found that college students who inhaled a lavender-scented patch before bed reported better nighttime sleep and more daytime energy, compared to those who inhaled a placebo patch. “The main thing to consider with all of these substances is how you feel in the morning,” says Barone. Like all supplements, however, valerian can have side effects-and you should get clearance from your doctor before taking it, since it can interact with some drugs. ![]()
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