ADHD doesn’t have to hold you back in business. In fact, harnessed in the right way, it can be a superpower. You can be hyperfocused, which means you can get the job done, be creative and have the energy to tackle whatever comes your way. As a business mentor specialising in coaching people with ADHD, I’ve seen it in action.
You just need to ensure you are harnessing that superpower correctly and giving your body and brain the best chance of success.
One way to do that is to make some simple tweaks to your diet.
Paying attention to what you put into your body and upping your nutrition game can help keep symptoms under control, allowing you to focus and get stuff done.
Here are some nutrition tips that you can try at home.
Five tweaks to make to your diet to help manage your ADHD symptoms
1. Watch your sugar – Sugar spikes followed by crashes aren’t great for anyone. But for people with ADHD, alongside the irritability they can produce, they can also make ADHD symptoms worse and increase hyperactivity. Lowering the amount of sugar you consume daily can help. Top tip – you don’t just find sugar in the obvious places, like the teaspoons you heap in your coffee! You’ll also find in it things like simple carbohydrates – like processed white bread – so it pays to look at labels before you eat.
2. Add some more protein – Protein helps the body produce neurotransmitters which help your brain cells communicate with each other. When eaten with other ingredients, it can also help to slow down the digestion of sugars, resulting in a more sustained sugar release rather than a fast crash which helps to combat hyperactivity and impulsive decision-making.
3. Try fish oil or omega-3 supplements – Omega-3 fats can help with concentration and reduce hyperactivity. Adding oily fish like tuna or salmon to your diet regularly can help to boost your omega-3 levels but you might want to look at taking supplements to help.
4. Check you are getting enough vitamins and minerals – Vitamins and minerals play a key role in overall health, with zinc, iron and magnesium all thought to impact people with ADHD. Again you can find these in foods like lean meat, poultry and nuts, but you might want to consider a supplement if your levels are very low.
5. Avoid additives – It’s commonly believed that additives can make ADHD symptoms worse so try to include fewer processed foods in your diet and look for packaged food with fewer additives on the ingredients list.
Remember that everyone is different and may have different triggers. You might need to try eliminating and then reintroducing some foods to see if it makes a difference to your symptoms. It is best to consult your doctor or health professional before taking supplements.
Simple swaps for your diet
Making changes to your diet might seem hard, but it doesn’t have to be. Here are some simple swaps you can make right now. Swap your:
- White toast and jam at breakfast for wholegrain toast and peanut butter or scrambled eggs.
- Plain salad at lunchtime for a salad with some added protein like chicken, tuna, eggs or cheese.
- Afternoon tea cake or biscuits for fruit and nuts – walnuts and Brazil nuts contain omega-3 fatty acids – or a plate full of raw veggies and a healthy dip.
- White rice or pasta for dinner for brown rice or wholemeal pasta
- Sugary soft drink for water
- Late-night coffee for milk or a caffeine-free herbal tea to reduce your caffeine intake and improve your sleep.
- Prepackaged snacks and sweet treats for homemade recipes where you can control the ingredients.
- Ad hoc meals eaten on the run for meal planning for the week to help you ensure you are getting a good balance of nutrients.
Get support to harness your ADHD in the right way
Good nutrition is just one way you can help to manage your ADHD symptoms to give you the headspace your need to conquer your goals. Working with a business mentor is another. As a specialist ADHD business mentor, I can help you find the right strategies to maximise your productivity, gain confidence and set yourself up for success.
