Attention deficit/hyperactivity disorder (ADHD) effects an estimated 7 percent of school-aged children, many of whom never outgrow the disorder. Psychiatric care providers typically prescribe either stimulant medications or the non-stimulant ADHD medication atomoxetine as the first line of treatment. ADHD medications, while highly effective, come with a long list of risks and side effects. Additionally, they only mask the symptoms of ADHD without treating the disorder itself. Once medical treatment stops, the symptoms return. Using drug-free alternatives along with ADHD medications or as stand-alone treatment proves more effective at managing symptoms for some. These alternative treatments effectively treat the person instead of simply masking the symptoms of the disorder.
Exercise
Exercise releases endorphins, which improves mood. Additionally, it boosts the level of certain neurotransmitters in the brain that people with ADHD are believed to be lacking. According to ADDitude Magazine, team activities or activities that require more attention to body movements have the added benefit of exercising the attention system in the brain. Yoga and martial arts are two types of exercise that require a lot of attention to body movements and could be very beneficial for people with ADHD. For most people with the disorder, exercise is complementary to medication, but for a small percentage it may actually be able to replace medications.
Diet
Food additives and excess sugar may worsen ADHD symptoms. Limiting sugar intake and balancing carbohydrates and sugar with protein will eliminate blood sugar spikes and dips that produce hyperactivity followed by fatigue. Gloria Tsang, a dietitian with Health Castle, suggests avoiding food additives and eating organic foods whenever possible. It is thought that food additives may adversely effect a person's ability to concentrate.
While caffeine should be limited by everyone, small amounts of caffeine may affect people with ADHD the same way that low-dose stimulant medications such as Ritalin or Adderall do. A cup of morning coffee and an afternoon soda or tea may be enough of a stimulant boost for people with ADHD. Consuming caffeine while taking stimulant medication could increase side effects. Speak with a physician before self-treating with caffeine or any other supplement.
Meditation
Taking time to slow down is more difficult for people with ADHD than it is for others. Also, stress and anxiety are part of the territory with ADHD because of the extra effort involved in almost every aspect of life. Meditation helps reduce stress and anxiety and also builds discipline while teaching the brain to slow down. Information from the December 2008 edition of "Current Issues in Education" states that a study of 10 middle school children with ADHD who practiced meditation twice a day at school showed improvements in ADHD symptoms and a reduction in stress and anxiety by half. Meditation comes in many forms and can be practiced as little as five minutes a day, making it practical for just about every schedule and lifestyle.
