Traditionally ADHD is treated with stimulants or non-stimulant medication that increases dopamine and/or norepinephrine. Throughout the literature it is clear that those with ADHD (and subtypes) have improper dopamine/adrenaline release which is the basis for the symptomatology (inattention, impulsivity, hyperactivity etc). Are there any lifestyle or dietary measures that can reduce these symptoms? if so, how?
Exercise is one of the best treatment modalities for improving ADHD symptoms. Anecdotally, patients find exercise extremely helpful for hyperkinetic symptoms (hyperactivity) and for impulsivity specifically.
Exercise improves Dopamine function!
Exercise improves symptoms and some of the physiological aberrations
Imaging studies further support aerobic exercise
Exercise, improves electrical activity in the brain, increases dopamine function, reduces adrenaline and can help correct some of the underlying issues plaguing those with ADHD. Thirty minutes of cardiovascular exercise such as jogging, swimming or playing sports daily can have a significant impact on symptoms.
MINDFULNESS:
Exercise and meditation have significant impact on both core and peripheral symptoms of ADHD. These therapies may help correct some of the underlying brain abnormalities and can be done with or without medication. Thirty minutes of daily exercise and ten minutes of mindfulness meditation can go a long way!
Exercise is one of the best treatment modalities for improving ADHD symptoms. Anecdotally, patients find exercise extremely helpful for hyperkinetic symptoms (hyperactivity) and for impulsivity specifically.
Exercise improves Dopamine function!
- This is a complicated issue that isn't quite as simple as increasing dopamine. Some receptors, such as the D2 (second dopamine receptor), decreases neuron excitability, or said in plain english, it reduces the activity of dopamine. Reducing D2 receptor expression, while not directly increasing dopamine, has downstream effects that improve symptoms and overall dopamine transmission (communication between cells)
- Exercise (aerobic) has been shown to reduce the D2 receptor in a murine model and alleviate hyperactivity and impulsivity (PMID: 25671205).
Exercise improves symptoms and some of the physiological aberrations
- A 12 week pilot study looking at table tennis exercise found improvements in both motor skills and executive function. The improvements in executive function are extremely important as this is the seat of dysfunction in ADHD.(PMID: 25646023)
- In another study in a murine model, levels of tyrosine hydroxylase(TH) were measured before and after treadmill exercise. TH is the rate-limiting step in dopamine production, low levels are found in ADHD. exercise using a treadmill was able to increase TH levels significantly and reduced induced ADHD symptoms.
Imaging studies further support aerobic exercise
- Studies examining EEG (measures brain electrical activity) before and after exercise have been conducted. When post exercise EEG measures are taken, those with ADHD show increased levels of theta brain waves, which indicates deep relaxation. It also appears to reduce alpha waves which are associated with stress.
Exercise, improves electrical activity in the brain, increases dopamine function, reduces adrenaline and can help correct some of the underlying issues plaguing those with ADHD. Thirty minutes of cardiovascular exercise such as jogging, swimming or playing sports daily can have a significant impact on symptoms.
MINDFULNESS:
- Meditation has significant effects on ADHD symptoms.
- An 8 week pilot study looking at mindfulness meditation found significant improvements in core symptoms (hyperactivity etc) and emotional dysregulation. (PMID: 24305060)
- The combination of exercise (in the form of play) and meditation had significant effects on in class behaviours. The benefits were seen at six weeks and continued throughout the 12 month period.
- Meditation has been shown to increase cortical thickness in areas related to attention. Meditation activated these areas which are generally under active, improving hypo-functioning of these brain regions.(PMID: 23046904 )
Exercise and meditation have significant impact on both core and peripheral symptoms of ADHD. These therapies may help correct some of the underlying brain abnormalities and can be done with or without medication. Thirty minutes of daily exercise and ten minutes of mindfulness meditation can go a long way!