Natural Ways to Improve Focus, Concentration, and help with ADHD
In the medical model of psychiatry, stimulant medications are considered first-line treatments for attention-deficit/hyperactivity disorder (ADHD). While stimulant medications can reduce some ADHD symptoms such as lack of attention to details, distractibility, procrastination, and disorganization, there are complimentary and natural approaches to improve cognitive focus and clarity.
Here are some natural strategies to improve mental clarity and help ADD/ADHD symptoms today.
Investigate sleep problems and optimize sleep hygiene.
Sleep is the key to optimal brain function. Research shows that executive functioning (the ability to organize and complete tasks) for people with ADHD symptoms can be further impaired by lack of sleep. Most adults need about seven to eight hours of sleep at night. To improve cognition, work on establishing good sleep hygiene and a consistent sleep and wake schedule. Sleep is important for the brain and body to restore, repair, and decrease inflammation.
Take a high-quality, pharmaceutical grade mineral supplement daily such as omega-3 fatty acids.
Research shows that people with ADD/ADHD often have nutritional deficiencies such as low levels of magnesium, zinc, ferritin and vitamin D. Multiple studies show that omega-3 fatty acids can be beneficial for attention, impulsivity and hyperactivity symptoms. There are two compounds in omega-3 fatty acids EPA and DHA. Research suggests that fish oil higher in EPA may be the most helpful for the cognitive symptoms of ADHD.
Get active.
Stimulant medications for ADHD like Ritalin or Adderall work by boosting dopamine availability in the the brain. Physical activity has a similar effect, increasing the body’s natural production of dopamine and increasing blood flow to the brain. Studies show exercise can naturally reduce ADHD symptoms, decrease brain fog, and improve cognition. Bonus points if you exercise outside, this can help boost your vitamin D levels while working up a sweat.
There are many alternatives to reduce ADHD symptoms, improve focus, and concentration. For some people, natural solutions can complement prescription stimulants and allow for reduced dosages. For other people, taking a natural approach with behavioral therapy is enough to keep all ADHD symptoms at bay. Always be sure to talk to your healthcare provider before making any changes to your medications.