How Hormones Affect ADHD Symptoms

Hormones like oestrogen and progesterone fluctuate throughout the menstrual cycle, affecting various aspects of brain function, including mood, focus, and energy levels. These hormonal shifts can have a pronounced effect on ADHD symptoms. Here’s a closer look at how these hormones interact with the ADHD brain:

1. Oestrogen: Often referred to as the “feel-good” hormone, oestrogen increases the availability of neurotransmitters like dopamine and serotonin, which are crucial for regulating mood, attention, and impulsivity. Higher levels of oestrogen, which occur in the first half of your cycle (the follicular phase), can enhance cognitive function, making it easier to focus and feel emotionally balanced.
2. Progesterone: After ovulation, progesterone levels rise in the second half of the cycle (the luteal phase). Progesterone can have a calming effect, but for many women with ADHD, it can also dampen the positive effects of oestrogen. This phase is often when ADHD symptoms, such as irritability, impulsivity, and forgetfulness, can become more pronounced.
3. Premenstrual Phase: In the days leading up to menstruation, both oestrogen and progesterone levels drop sharply. This hormonal dip can lead to premenstrual syndrome (PMS) symptoms, including mood swings, anxiety, and brain fog. For those with ADHD, this can mean a significant increase in symptoms like inattention, impulsivity, and emotional dysregulation.

Why Do ADHD Symptoms Fluctuate with the Menstrual Cycle?

If you have ADHD, you’re likely already dealing with a lower baseline of dopamine and norepinephrine—neurotransmitters critical for attention, focus, and mood regulation. When oestrogen levels drop, the brain has even less of these chemicals available, which can lead to a worsening of ADHD symptoms.

In fact, many women with ADHD report feeling more scattered, overwhelmed, or irritable during the luteal phase or right before their period starts. Research also suggests that women with ADHD may experience more intense PMS and are at a higher risk for premenstrual dysphoric disorder (PMDD), a severe form of PMS that includes mood swings, anxiety, and depression.

Navigating ADHD and Hormonal Changes

Understanding the impact of your menstrual cycle on your ADHD symptoms is the first step in managing these fluctuations. Here are some strategies to help you better cope with hormonal shifts:

1. Track Your Cycle and Symptoms: Keep a journal or use a period-tracking app to note how your ADHD symptoms change throughout your cycle. This can help you identify patterns and prepare for challenging days.
2. Adjust Your Routine: On days when you know your symptoms are likely to be more intense (such as the luteal phase or right before your period), try to lighten your schedule or focus on tasks that are less demanding. Use this time for routine tasks or self-care.
3. Optimize Nutrition and Exercise: Certain foods can help balance hormones and stabilize mood. Aim for a diet rich in lean proteins, whole grains, and plenty of fruits and vegetables. Regular exercise can also boost mood and increase dopamine levels, which can be particularly helpful during the days when hormone levels are low.
4. Sleep Management: Hormonal changes can disrupt sleep, which is already a challenge for many with ADHD. Practice good sleep hygiene by sticking to a regular bedtime, limiting screen time before bed, and creating a calming bedtime routine.
5. Mindfulness and Relaxation Techniques: Incorporate mindfulness, meditation, or breathing exercises into your daily routine to help manage mood swings and anxiety.
6. Consider Talking to Your Doctor: If hormonal fluctuations are severely affecting your ADHD symptoms, talk to your healthcare provider. They may suggest treatments like hormonal birth control, which can help stabilize hormone levels, or adjusting ADHD medications around your cycle.

For women with ADHD, the menstrual cycle can bring about significant changes in symptoms. Understanding how oestrogen and progesterone interact with your ADHD brain can help you anticipate and manage these fluctuations more effectively. By tracking your cycle, making lifestyle adjustments, and seeking professional advice, you can find strategies to better navigate the highs and lows. Remember, you’re not alone—many women experience these challenges, and there are ways to find balance. Your cycle doesn’t have to control you—you can learn to work with it to feel your best all month long.

Protect your mental wellbeing during your luteal phase with our bundle

How Meditation Impacts the ADHD Brain

Meditation has profound effects on the brain, particularly in areas crucial for individuals with ADHD. It helps increase grey matter density in regions associated with learning, memory, and emotional regulation. For those with ADHD, this means improved focus, better emotional control, and enhanced cognitive function.

One of the core issues in ADHD is difficulty with attention and impulse control. Meditation strengthens the prefrontal cortex, the part of the brain responsible for these functions. Regular practice helps improve attention span, reduce impulsivity, and foster better decision-making.

Reducing Stress and Anxiety

ADHD often comes with heightened stress and anxiety levels. Meditation is a powerful tool for calming the mind and reducing stress. It activates the parasympathetic nervous system, which counteracts the body’s stress response, promoting relaxation and a sense of calm. This stress reduction is vital for individuals with ADHD, as high-stress levels can exacerbate symptoms and make it even harder to focus.

Enhancing Emotional Regulation

Meditation encourages mindfulness, which is the practice of being present and fully engaged in the current moment. This mindfulness helps individuals with ADHD become more aware of their thoughts and emotions, leading to better emotional regulation. It reduces the frequency and intensity of mood swings, helping to manage frustration and anger more effectively.

Practical Tips for Getting Started with Meditation

Getting started with meditation can be simple and doesn’t require a lot of time. Here are some tips to help you integrate meditation into your daily routine:

1. Start Small: Begin with just a few minutes each day. Even 5-10 minutes of meditation can make a difference. As you become more comfortable, you can gradually increase the duration.
2. Find a Quiet Space: Choose a quiet, comfortable spot where you won’t be disturbed. This can be a corner of your room, a quiet park, or even your car.
3. Focus on Your Breath: Pay attention to your breathing. Take slow, deep breaths, and notice the sensation of air entering and leaving your body. This simple focus can help anchor your mind and reduce distractions.
4. Use Guided Meditations: There are many apps and online resources with guided meditations specifically designed for ADHD. These can provide structure and support, making it easier to get started.
5. Be Patient: Meditation is a skill that takes time to develop. Don’t get discouraged if your mind wanders. Gently bring your focus back to your breath or the meditation practice.

Integrating Meditation into Your Routine

Consistency is key to reaping the benefits of meditation. Try to meditate at the same time each day to build a habit. Morning meditation can set a positive tone for the day, while evening meditation can help unwind and prepare for restful sleep.

Meditation is a powerful tool for managing ADHD. By improving brain function, reducing stress, and enhancing emotional regulation, it addresses core challenges faced by individuals with ADHD. Start with small, manageable sessions, and gradually incorporate meditation into your daily routine. With regular practice, you’ll likely notice improvements in focus, mood, and overall well-being. Embrace the journey of meditation, and discover how it can transform your experience with ADHD.

Get your mind in a calm, meditative mood with our Calm Mind + Happy Mood supplement!

It contains natural ingredients to relax your body and mind.

Why Protein Matters for ADHD

1. Neurotransmitter Production: Proteins break down into amino acids, which are the building blocks of neurotransmitters like dopamine and serotonin. These neurotransmitters are essential for regulating mood, attention, and focus—areas often challenging for those with ADHD.
2. Stable Blood Sugar Levels: Protein helps stabilize blood sugar levels, providing a steady stream of energy and preventing the spikes and crashes that can exacerbate ADHD symptoms.
3. Cognitive Function: Adequate protein intake supports cognitive functions such as memory, learning, and problem-solving, helping to improve overall mental performance.

How Protein Impacts the Brain

1. Dopamine and Serotonin: These neurotransmitters are crucial for mood regulation and focus. Dopamine is often referred to as the “feel-good” neurotransmitter, while serotonin helps with mood stability. Consuming enough protein ensures your brain has the necessary amino acids to produce these important chemicals.
2. Sustained Energy: Unlike carbohydrates, which can cause quick energy spikes and drops, protein provides a slow and steady release of energy. This helps maintain consistent focus and attention throughout the day.
3. Brain Health: Proteins contribute to the growth and repair of brain cells, supporting overall brain health and function.

Practical Tips for Getting Enough Protein

1. Start Your Day with Protein: A protein-rich breakfast can set a positive tone for the day. Consider options like eggs, Greek yogurt, or a protein smoothie.
2. Incorporate Protein in Snacks: Keep your energy levels steady by including protein in your snacks. Think nuts, cheese, or a hard-boiled egg.
3. Balance Your Meals: Ensure each meal includes a good source of protein. This could be lean meats, fish, beans, or tofu.
4. Diverse Protein Sources: Include a variety of protein sources in your diet to ensure you get a wide range of amino acids. This includes both animal and plant-based proteins.

Examples of High-Quality Protein Foods:

• Animal-Based: Chicken, turkey, lean beef, fish, eggs, dairy products (milk, cheese, yogurt)
• Plant-Based: Beans, lentils, chickpeas, quinoa, nuts, seeds, tofu, tempeh

When to Eat Protein

1. Breakfast: Starting your day with protein helps stabilize blood sugar and provides sustained energy. Try options like scrambled eggs, a protein smoothie, or Greek yogurt with fruit.
2. Lunch and Dinner: Ensure these meals include a good portion of protein to keep energy levels steady and support brain function throughout the day and evening.
3. Snacks: Incorporate protein into your snacks to prevent energy dips. Nuts, seeds, and cheese are great options.

Protein is a powerhouse nutrient that plays a pivotal role in managing ADHD. By supporting neurotransmitter production, stabilizing blood sugar levels, and enhancing cognitive function, protein helps improve focus, mood, and overall brain health. Make sure to incorporate high-quality protein sources into your diet throughout the day, starting with a protein-rich breakfast and including balanced meals and snacks. By paying attention to your protein intake, you can support your ADHD management and boost your overall well-being. Happy eating!

Optimise your brain health further with these supplements

How ADHD Affects the Brain

To understand why exercise is so effective, it’s important to first grasp how ADHD affects the brain. ADHD, or Attention Deficit Hyperactivity Disorder, is linked to lower levels of neurotransmitters like dopamine and norepinephrine, which are critical for attention, motivation, and executive function. The brain structures associated with these functions, such as the prefrontal cortex, also tend to be less active in individuals with ADHD.

The Role of Dopamine and Norepinephrine

Dopamine and norepinephrine are chemicals in the brain that play a crucial role in regulating mood, attention, and overall brain function. Medications for ADHD, such as stimulants, work by increasing the levels of these neurotransmitters, thereby enhancing focus and reducing impulsivity and hyperactivity.

Exercise, remarkably, has a similar effect. Physical activity stimulates the release of these neurotransmitters, naturally boosting their levels in the brain. This helps improve attention, mood, and cognitive function, which are often areas of struggle for those with ADHD.

Exercise and Brain Function

Here’s a closer look at how exercise impacts brain function:

1. Increases Neurotransmitter Levels Exercise triggers the release of dopamine and norepinephrine, much like ADHD medications. This increase helps improve focus, attention, and mood. Additionally, serotonin, another neurotransmitter that influences mood and anxiety levels, is also boosted through exercise, contributing to a more balanced and positive mental state.

2. Enhances Brain Plasticity Exercise promotes neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections. This is particularly beneficial for individuals with ADHD, as it can help strengthen the neural pathways associated with attention and executive function.

3. Boosts Prefrontal Cortex Activity The prefrontal cortex is responsible for executive functions such as decision-making, impulse control, and attention. Exercise increases blood flow and activity in this area of the brain, enhancing its performance. This can lead to better planning, organization, and impulse control.

4. Reduces Cortisol Levels Cortisol is a stress hormone that can interfere with cognitive function. Exercise helps lower cortisol levels, reducing stress and anxiety, which are common comorbidities with ADHD. Lower stress levels can lead to improved attention and overall well-being.

5. Improves Mood and Motivation Regular physical activity is associated with improved mood and increased motivation, which can be particularly challenging for individuals with ADHD. The endorphins released during exercise act as natural mood lifters, making it easier to stay motivated and engaged in tasks.

Research Supporting Exercise for ADHD

Several studies have highlighted the benefits of exercise for individuals with ADHD:

• A study published in the Journal of Paediatrics found that children who engaged in regular physical activity showed significant improvements in attention, memory, and behaviour compared to those who were less active.
• Research from Michigan State University demonstrated that just 20 minutes of moderate exercise could improve attention and academic performance in children with ADHD.
• A review in the Journal of Psychiatric Research concluded that exercise could be a valuable complementary treatment for ADHD, offering benefits similar to those of medication but without the side effects.

Practical Exercise Strategies for ADHD

To harness the benefits of exercise for ADHD, consider incorporating these strategies into your routine:

1. Choose Enjoyable Activities Find physical activities that you enjoy, whether it’s team sports, dancing, swimming, or hiking. Enjoyment increases the likelihood of maintaining a consistent exercise routine.

2. Consistency is Key Aim for at least 30 minutes of moderate exercise most days of the week. Consistency is crucial for reaping the cognitive and mood-enhancing benefits of exercise.

3. Incorporate Variety Mix up your routine with different types of exercises to keep things interesting and engage various muscle groups and brain areas.

4. Use Exercise as a Break Incorporate short bursts of physical activity throughout the day, especially during long periods of work or study. This can help refresh your mind and improve focus.

5. Involve the Whole Family Encourage family activities that involve physical movement. This not only benefits the individual with ADHD but also promotes a healthy, active lifestyle for everyone.

6. Set Realistic Goals Set achievable fitness goals to stay motivated. Celebrate small milestones to keep the momentum going.

Exercise offers a powerful, natural way to manage ADHD symptoms, working in tandem with or even as an alternative to medication. By boosting neurotransmitter levels, enhancing brain function, reducing stress, and improving mood, regular physical activity can provide significant benefits for individuals with ADHD. Incorporating enjoyable and consistent exercise into your daily routine can lead to improved focus, better impulse control, and an overall enhancement in quality of life. So, lace up those sneakers and get moving—your brain will thank you!

Energy and motivation dips getting in the way of exercise? Why not try these

Why Carbohydrates Matter for ADHD

1. Energy Supply: Carbohydrates are the body’s primary source of energy. They break down into glucose, which fuels brain and muscle function.
2. Brain Function: The brain relies on a steady supply of glucose to maintain cognitive functions such as attention, memory, and concentration.
3. Mood Regulation: Stable blood sugar levels, supported by the right kinds of carbohydrates, help maintain mood stability and reduce irritability.

The Role of Carbohydrates in the Brain

1. Glucose Utilization: The brain uses glucose as its main energy source. Consuming the right amount of carbohydrates ensures the brain has a consistent supply of energy to function optimally.
2. Neurotransmitter Support: Carbohydrates help in the production of serotonin, a neurotransmitter that influences mood, sleep, and appetite. Proper serotonin levels are crucial for managing ADHD symptoms.
3. Energy Balance: Carbohydrates help maintain energy balance, preventing the energy dips that can lead to increased ADHD symptoms such as inattentiveness and hyperactivity.

Types of Carbohydrates: The Good and the Bad

1. Complex Carbohydrates: These are digested slowly, providing a steady release of glucose into the bloodstream. They help maintain stable blood sugar levels and provide sustained energy.
   • Examples: Whole grains (brown rice, quinoa, oats), vegetables, fruits, legumes
2. Simple Carbohydrates: These are digested quickly, causing rapid spikes and drops in blood sugar levels. This can lead to energy crashes and exacerbate ADHD symptoms.
   • Examples: Sugary snacks, sodas, white bread, pastries, candy

Practical Tips for Optimizing Carbohydrate Intake

1. Choose Whole Grains: Opt for whole grains over refined grains. Whole grains provide more fibre and nutrients, supporting stable blood sugar levels and prolonged energy.
2. Limit Refined Carbohydrates: Minimize intake of refined carbohydrates like white bread, pastries, and sugary snacks, which can lead to rapid blood sugar spikes and crashes.
3. Balance Your Meals: Pair carbohydrates with protein, healthy fats, and fibre to slow digestion and maintain stable blood sugar levels.
4. Timing Matters: Eat complex carbohydrates during lunch and dinner rather than breakfast to avoid early-day energy crashes.

Examples of Healthy Carbohydrate Foods:

• Whole Grains: Brown rice, quinoa, oats, whole-wheat bread, barley
• Vegetables: Broccoli, spinach, carrots, sweet potatoes
• Fruits: Apples, berries, oranges, pears
• Legumes: Lentils, chickpeas, black beans, kidney beans

Examples of Simple Carbohydrates to Avoid:

• Sugary Snacks: Candy, cookies, cakes
• Sweetened Beverages: Soda, energy drinks, sweetened teas
• Refined Grains: White bread, white rice, pasta made from refined flour

Eating for Stable Energy

1. Balance Your Meals: Ensure each meal contains a mix of complex carbohydrates, protein, and healthy fats. This helps slow the release of glucose into the bloodstream, preventing energy crashes.
2. Include Fibre: Foods high in fibre, such as vegetables and whole grains, slow down the absorption of sugar, promoting stable energy levels.
3. Healthy Snacks: Choose snacks that combine protein, fat, and fibre. Examples include an apple with peanut butter, hummus with veggie sticks, or a handful of nuts and seeds.
4. Post-Meal Activity: Consider a light walk after meals to help regulate blood sugar levels and improve digestion.

Carbohydrates are an essential part of the diet, providing the energy needed for brain function and overall well-being. For individuals with ADHD, focusing on complex carbohydrates, balancing meals, and timing carbohydrate intake can help maintain stable blood sugar levels and support better focus and mood. By making mindful choices about the types and timing of carbohydrates you consume, you can better manage ADHD symptoms and enhance your daily energy and concentration. Happy eating!

Why Fats Matter for ADHD

1. Brain Structure and Function: The brain is nearly 60% fat, and essential fatty acids are vital for maintaining brain structure and function. Healthy fats support the integrity of brain cell membranes and the efficient transmission of signals between neurons.
2. Neurotransmitter Production: Fats play a role in the production and regulation of neurotransmitters, such as dopamine and serotonin, which are critical for attention, mood, and behavior.
3. Inflammation Reduction: Omega-3 fatty acids, found in certain fats, have anti-inflammatory properties that can benefit overall brain health and reduce symptoms associated with ADHD.

How Fats Impact the Brain

1. Cognitive Function: Healthy fats, especially omega-3 fatty acids, support cognitive functions such as memory, learning, and concentration. They help improve synaptic plasticity, which is essential for learning and memory.
2. Mood Regulation: Fats are involved in the synthesis of neurotransmitters that regulate mood. Adequate intake of healthy fats can help stabilize mood swings and reduce irritability.
3. Energy Levels: Fats provide a slow and steady source of energy, helping to maintain consistent energy levels throughout the day, which is crucial for sustaining focus and attention.

Types of Fats: The Good and the Bad

1. Healthy Fats: These include monounsaturated and polyunsaturated fats, which are beneficial for brain health and overall well-being.
   • Omega-3 Fatty Acids: Found in fish, flaxseeds, chia seeds, and walnuts, these fats are particularly important for brain health.
   • Monounsaturated Fats: Found in olive oil, avocados, and nuts, these fats help reduce inflammation and support brain function.
2. Unhealthy Fats: These include saturated and trans fats, which can negatively impact brain health and increase inflammation.
   • Saturated Fats: Found in fatty cuts of meat, butter, and full-fat dairy products, these fats should be consumed in moderation.
   • Trans Fats: Found in processed foods, fried foods, and baked goods made with hydrogenated oils, these fats should be avoided as much as possible.

Practical Tips for Incorporating Healthy Fats

1. Include Omega-3s: Add sources of omega-3 fatty acids to your diet, such as fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts.
2. Use Healthy Oils: Cook with oils that are high in monounsaturated fats, like olive oil or avocado oil.
3. Snack Smart: Choose snacks that include healthy fats, such as a handful of nuts, avocado slices, or hummus with vegetables.
4. Balance Your Meals: Ensure each meal contains a healthy source of fat to support brain function and maintain steady energy levels.

Examples of Healthy Fat Foods:

• Omega-3 Rich Foods: Salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts
• Monounsaturated Fat Foods: Olive oil, avocados, almonds, cashews, peanuts
• Polyunsaturated Fat Foods: Sunflower seeds, pumpkin seeds, soybeans, tofu

Examples of Unhealthy Fat Foods to Avoid:

• Trans Fats: Packaged snacks (chips, crackers), fried foods, baked goods (donuts, cookies) made with hydrogenated oils
• Excessive Saturated Fats: Fatty cuts of meat, butter, full-fat dairy products (heavy cream, cheese)

Healthy fats are essential for brain health and play a significant role in managing ADHD. By supporting cognitive function, mood regulation, and providing steady energy levels, fats help improve focus and overall well-being. Incorporate a variety of healthy fats into your diet, emphasizing omega-3s and monounsaturated fats, while limiting unhealthy fats like trans fats and excessive saturated fats. By making mindful choices about the fats you consume, you can better manage ADHD symptoms and support your brain health. Happy eating!

Why not up your healthy fats with our High Strength Omega-3 supplements!

What is the Gut-Brain Connection?

The gut-brain axis is a complex communication network linking your gut and brain. It works through multiple pathways, including the nervous system, the immune system, and hormones. Your gut is home to trillions of microorganisms, known as the gut microbiota, which produce neurotransmitters and other compounds that influence your brain and behaviour.

How the Gut-Brain Axis Impacts ADHD

For those with ADHD, the gut-brain connection can significantly impact symptoms and overall well-being. Here’s how:

1. Neurotransmitter Production: Your gut bacteria produce neurotransmitters like serotonin and dopamine, essential for mood, focus, and cognitive function. Imbalances can worsen ADHD symptoms.
2. Inflammation and Immune Response: Gut health affects systemic inflammation and the immune response. Chronic inflammation is linked to neurological issues, including ADHD.
3. Nutrient Absorption: A healthy gut ensures your body absorbs essential nutrients, providing your brain with the vitamins and minerals it needs to function optimally.

How Good Gut Health Supports ADHD

Keeping your gut healthy can make a big difference in managing ADHD symptoms:

1. Improved Focus and Attention: A balanced gut microbiota supports the production of neurotransmitters that enhance focus and attention, key areas for those with ADHD.
2. Mood Regulation: Good gut health can help stabilize mood swings and reduce anxiety by influencing serotonin levels.
3. Reduced Inflammation: A healthy gut can lower systemic inflammation, potentially alleviating some neurological symptoms associated with ADHD.

How to Improve Gut Health

Supporting your gut health is easier than you might think. Here’s how you can get started:

1. Eat a Diverse Diet: Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into your meals. These foods provide the fiber and nutrients needed to nourish a healthy gut microbiota.
2. Probiotics and Prebiotics: Include probiotic-rich foods like yogurt, kefir, and sauerkraut, along with prebiotic foods like garlic, onions, and bananas. Probiotics introduce beneficial bacteria, while prebiotics feed them.
3. Reduce Sugar and Processed Foods: High-sugar and processed foods can disrupt the balance of gut bacteria. Try to limit these to maintain a healthy microbiota.
4. Stay Hydrated: Drinking plenty of water supports digestion and helps maintain the mucosal lining of your intestines, promoting a healthy gut environment.
5. Manage Stress: Chronic stress can negatively impact gut health. Practices like mindfulness, meditation, and regular exercise can help reduce stress levels.

By understanding and nurturing the gut-brain axis, you can experience improved focus, mood stability, and overall cognitive function. Prioritizing gut health is a vital step toward managing ADHD symptoms effectively and enhancing your well-being. Give your gut the care it deserves, and enjoy the positive ripple effects on your brain health and daily life.

Nourish your gut with our Advanced probiotic!