Simple ways you can follow to improve your concentration😊

Attention Deficit Hyperactivity Disorder (ADHD) is not only found in children but can also occur in adults. The key characteristics include problems with planning, problem-solving, and time management, especially for tasks with deadlines. These symptoms arise from abnormalities in the frontal lobe, which controls thinking and life management (Executive Functions-EF). Lifestyle factors such as proper nutrition, sufficient sleep, exercise, and a clear life schedule all influence the development and reduction of ADHD symptoms. Let's see how we can address ADHD symptoms.

1. Start by getting good and enough sleep

People with ADHD often have trouble sleeping, which can exacerbate their condition. Sleep is extremely important because it helps regulate emotions, enthusiasm, and enhances learning and work efficiency. Therefore, sleep is a crucial factor that should be prioritized and improved.

Try doing this:

• Avoid screen light before bed for 45 minutes, whether it's from your phone or TV. Engage in relaxing activities instead, such as reading a book or listening to soft music.

• Practice going to bed on time.

• You might try taking melatonin.

• A little trick: try reading a book or reviewing your lessons before bed; it will help you remember better. 

2. Be more active

Exercise enhances brain function and efficiency, and it can also alleviate deep-seated stress at the DNA cellular level. Research indicates that exercise improves symptoms of ADHD more effectively than dietary adjustments.

Try doing this:

• Exercise for at least 45 - 60 minutes a day, or you can do shorter sessions of about 15 minutes and take breaks; both methods are effective.

• You might focus on diverse activities or exercises that require skills, such as boxing, badminton, or dancing.

• Invite family or friends to exercise for fun and to make it a regular activity.

3. Adjust your diet

Diet has a significant impact on brain function, especially for people with ADHD, which varies from person to person. Certain highly processed foods can worsen ADHD symptoms, while foods rich in omega-3 fatty acids, zinc, and iron can enhance brain function and improve concentration.

Try doing this:

• Focus on consuming natural and unprocessed foods. Avoid sugar, food additives, and refined carbohydrates such as white bread and baked goods, which are high in sugar and low in nutrients.

• Increase foods rich in omega-3, such as fish, or take fish oil supplements to meet daily requirements.

Taking care of both physical and mental health helps us manage our lives better. Whether it's adjusting our sleep, exercising, or eating the right foods, all of these directly promote brain function. In addition to reducing symptoms of ADHD, they also enhance learning, working, and living more efficiently.

When our brains function well, we can better control our emotions, plan our tasks, and make decisions. This means living a balanced life, being happy, and filled with positive energy every day. 

On the Doctor Anywhere app, you can consult with mental health experts, discuss your concerns, and seek life advice to feel more confident and better prepared to handle problems. Download the app to consult now. 

Source: https://www.additudemag.com/adhd-lifestyle-changes-food-sleep-exercise-genes-environment/