ADHD – Diet & Lifestyle

Attention Deficit Hyperactivity Disorder (ADHD) can significantly impact focus, behavior, and daily functioning. Ayurveda and Yoga offer holistic approaches to manage ADHD by balancing the body’s energies (tridosha), incorporating specific dietary guidelines, lifestyle modifications, and exercises to enhance focus and calm the mind.

   – Mantra/Positive Affirmations: Start the day with calming affirmations or a mantra to set a focused and peaceful tone.

   – Hydration: Drink a glass of plain water followed by warm water with a squeeze of lemon and a pinch of turmeric to stimulate digestion and detoxify the body.

   – Swish 1 tablespoon of sesame or coconut oil in your mouth for 5-10 minutes. Spit it out and rinse with warm water.

   – Use a tongue scraper to remove toxins from the tongue, which helps stimulate the digestive system.

   – Pranayama: Practice Nadi Shodhana (Alternate Nostril Breathing) and Bhramari (Bee Breath) to enhance focus and calm the mind.

   – Engage in mindful meditation or practice Japa (repetitive chanting) to improve concentration and reduce hyperactivity.

   – Drink an infusion of Brahmi and Gotu Kola to enhance cognitive function and support mental clarity.

   – Food: Opt for a warm, nourishing breakfast like a bowl of oatmeal with ghee, nuts . Include calming foods like bananas and whole grains.

   – Water Infusion: Drink water infused with cucumber slices and mint leaves to stay hydrated and support mental clarity.

   – Food: Have a balanced meal with whole grains (quinoa or brown rice), lean proteins (tofu or chickpeas), and plenty of vegetables. Use spices like cumin, coriander, and turmeric to aid digestion and support brain function.

   – Herbal Drink: Sip on a warm infusion of Brahmi, Ashwagandha, and Tulsi to enhance focus and reduce stress.

   – Short Walk: Take a 10-15 minute walk to improve circulation and reduce hyperactivity.

   – Light Snack: Choose a small snack like a handful of soaked almonds or a piece of fruit. Avoid sugary or processed snacks.

   – Engage in light physical activities like walking, gentle yoga, or Tai Chi. Focus on poses that promote relaxation and reduce hyperactivity, such as Uttanasana (Standing Forward Bend) and Paschimottanasana (Seated Forward Bend).

   – Food: Keep dinner light and easy to digest. Opt for a bowl of vegetable soup or vegetable daliya or kichari (a mix of rice and lentils). Avoid raw or heavy foods.

   – Drink a cup of chamomile tea or warm milk with a pinch of nutmeg to promote relaxation and better sleep.

   – Practice deep breathing exercises or progressive muscle relaxation to wind down and prepare for sleep.

   – Aim for 7-8 hours of restful sleep. Ensure your sleeping environment is dark, quiet, and cool.

– Include brain-boosting herbs like Brahmi, Ashwagandha, and Gotu Kola.

– Maintain a regular routine for meals, exercise, and sleep.

– Practice mindfulness and stress-reduction techniques regularly.

– Eat warm, freshly prepared meals with plenty of vegetables and whole grains.

– Stay hydrated with herbal infusions and warm water.

**Don’ts:**

– Avoid processed foods, sugar, and artificial additives.

– Limit caffeine and avoid alcohol and nicotine.

– Avoid cold, raw, and heavy foods in the evening.

– Minimize exposure to screens and electronic devices before bedtime.

– Hydration: Maintain hydration throughout the day with warm or room-temperature water.

– Mindfulness: Practice mindfulness techniques to manage stress and improve focus.

– Consistency: Keep a regular schedule to support the body’s natural rhythms and enhance mental clarity.

By integrating Ayurvedic dietary principles and Yogic practices into your daily routine, you can effectively manage ADHD symptoms. This holistic approach emphasizes balance, nourishment, and mindful living, which are key to improving focus and reducing hyperactivity. Consistency and dedication to this routine can lead to significant improvements in attention and overall well-being.