Amen University
If you think stimulant medications are the only way to treat ADHD, think again. Having attention deficit hyperactivity disorder (ADHD), which is associated with problems with focus and attention, doesn’t always mean you have to be on ADHD medication for the rest of your life.
Yes, they can be helpful for some people, but they aren’t the only solution. In many cases, simple lifestyle changes can lead to a major improvement in symptoms.
In this blog, you’ll discover eight natural strategies straight out of Amen University’s online ADHD course. Try one or try them all to see what a difference they can make in your symptoms.
UNDERSTANDING ADHD FROM THE INSIDE OUT
Before diving into more natural ways to heal ADHD, it’s essential to know what’s happening in your brain right now. Brain-imaging studies using SPECT technology shows decreased activity in areas like the prefrontal cortex, basal ganglia, anterior cingulate gyrus, and temporal lobes—regions responsible for decision-making, emotional regulation, and attention.
Research has found that ADHD symptoms are associated with altered dopamine and norepinephrine signaling, which impacts motivation and focus. By targeting these systems with holistic treatment for ADHD, you can address the root causes rather than just suppressing symptoms.
1. NUTRITION AS A FOUNDATION FOR FOCUS
The ADHD Diet Reset
Food is fuel for your body and brain. Studies show that dietary changes can significantly improve attention and reduce hyperactivity in both children and adults with ADHD.
A 2019 meta-analysis found that omega-3 fatty acids, particularly EPA, can improve attention and reduce impulsivity. Adding foods like wild salmon, walnuts, and chia seeds can be a key natural remedy for ADHD.
Key nutritional steps include:
● Increase protein intake at breakfast to stabilize blood sugar and improve focus throughout the day.
● Eliminate artificial dyes and preservatives, which have been linked to increased hyperactivity.
● Focus on low-glycemic carbs to prevent energy crashes.
2. EXERCISE IS YOUR BRAIN’S NATURAL STIMULANT
Just like ADHD medication, movement boosts the neurotransmitters dopamine, serotonin, and norepinephrine. In fact, exercise can improve cognitive functions in children with ADHD by improving blood flow, focus, learning capacity, and impulsiveness.
The Science Behind Exercise
A 2020 study found that just 20 minutes of moderate exercise improved attention span and cognitive performance in people with ADHD. Here are a few exercises that qualify as alternative ADHD treatments:
● Cardio workouts like brisk walking or cycling for 20 to 30 minutes daily.
● Martial arts or dance, which combine coordination, structure, and mindfulness.
● Yoga or tai chi to improve self-regulation, mind-body focus, and reduce stress.
3. MINDFULNESS AND MEDITATION FOR MENTAL CLARITY
Mindfulness has often been simplified as a little quiet time while sitting cross-legged for a few minutes a day. The truth is it’s about training your brain to notice distractions without reacting to them.
A 2020 study in the Journal of Attention Disorders found that mindfulness training reduced ADHD symptoms and improved executive function in both children and adults.
Simple Mindfulness Practices
● Five-minute morning meditation to set focus for the day.
● Breathing exercises like box breathing to calm the nervous system.
● Body scans to increase awareness of tension and improve self-control.
These techniques are key natural ways to heal ADHD without relying solely on medication.
4. QUALITY SLEEP—THE OVERLOOKED HEALER
When you don’t sleep well, your focus, mood, and memory worsen. These symptoms are already present in ADHD, so the goal should be to reverse the habits that exacerbate those issues.
A 2021 Sleep Medicine Reviews analysis found that up to 73 percent of people with ADHD have sleep disturbances. The good news is that addressing sleep issues now can be a game-changer in how to treat ADHD naturally long-term.
Natural Remedies for Better Sleep:
● Consistent bedtime routine with screen-free wind-down time.
● Magnesium-rich foods like pumpkin seeds and spinach for relaxation.
● Cool, dark, quiet environment to improve deep sleep quality.
5. BRAIN TRAINING AND NEUROFEEDBACK
Neurofeedback is a holistic treatment for ADHD that uses real-time brainwave monitoring to teach self-regulation. A 2020 review found that neurofeedback led to long-term improvements in attention and impulse control without side effects.
Other Brain-Boosting Practices
● Cognitive training activities to strengthen working memory.
● Puzzles, chess, and problem-solving games to enhance focus.
6. SUPPLEMENTS FOR SUPPORT
While diet should be the foundation, targeted supplements can be valuable alternative ADHD treatments. Always consult with a healthcare provider before starting any supplement regimen.
Evidence-Backed Options
● Omega-3 fatty acids (EPA-rich formulas) for focus and mental clarity.
● Zinc and magnesium for mood regulation and impulse control.
● Iron supplementation (if deficient) to improve dopamine function.
● Vitamin D3 to support brain development and reduce severe ADHD sleep issues, especially in those with deficiencies.
A 2020 study found that zinc supplementation reduced hyperactivity and improved social behavior in children with ADHD.
7. REDUCING ENVIRONMENTAL TRIGGERS
Did you know that environmental toxins can worsen ADHD symptoms? This may seem like an impossible feat to overcome, but it starts with the most common things you use at home and at work or school.
There has been evidence linking exposure to certain pesticides and heavy metals resulting in higher rates of ADHD diagnosis in children.
Practical Steps to Remove Excessive Toxins:
● Choose organic produce and grass-fed local meats when possible.
● Use natural cleaning products to reduce chemical exposure.
● Filter tap water to remove heavy metals.
8. Emotional Support and Cognitive Therapy
Behavioral therapy is a cornerstone of how to treat ADHD naturally, especially when you combine that with other holistic strategies.
Therapy Approaches to Discuss with Your Doctor
● Cognitive-behavioral therapy (CBT) to challenge negative thought patterns.
● Coaching for time management and organizational skills.
● Family therapy to improve communication and reduce stress.
A 2024 study followed up with ADHD participants after one year of going through CBT and found that it significantly improved their executive functioning including depressive symptoms, working memory, and organization.
Building a Personal Healing Plan
No two ADHD journeys are the same. Seeking out the natural ADHD treatments that work best for you—or your child—is an important step in the healing process. When you incorporate lifestyle changes into your daily routine, you may reduce symptoms and, in some cases, decrease or eliminate the need for medication.
Register now for Amen University’s Healing ADD course to help you find a personalized ADHD plan with diet, exercise, sleep, supplements, and mental strategies.
