I don't usually read the paper - or watch the news (that's a whole story on its own), but after stumbling across the latest Herald, I was astounded to see the article on adult ADHD.
Once thought of as a childhood condition, has now increasingly grown in preveleance for adults with an estimate of 5% of adults diagnosed, and another 50% of adults with ADHD undiagnosed! A condition that has crossed my mind as a mother, many times... So lets take a peek at the symptoms associated with ADHD (Attention-Deficit/Hyperactivity Disorder) and see just how likely these situations can arise in a typical day of motherhood:
1. Inattention
Difficulty Sustaining Attention: Struggling to stay focused on tasks, especially those that are repetitive or uninteresting.
Disorganization: Difficulty organizing tasks and activities, leading to messy workspaces and missed deadlines.
Forgetfulness: Frequently forgetting appointments, deadlines, and important details.
Distractibility: Easily distracted by external stimuli or irrelevant thoughts during activities.
2. Hyperactivity
Restlessness: Feeling the need to constantly move, fidgeting, or having trouble sitting still.
Difficulty Relaxing: Finding it challenging to unwind or relax, often feeling a sense of inner restlessness.
3. Impulsivity
Interrupting Others: Frequently interrupting or talking over others in conversations.
Making Hasty Decisions: Acting without considering the consequences, leading to risky behaviors or poor decision-making.
Difficulty Waiting: Struggling with patience, especially in situations requiring turn-taking or waiting.
4. Emotional Regulation Issues
Mood Swings: Experiencing frequent and intense mood swings or emotional outbursts.
Frustration Tolerance: Low tolerance for frustration and a tendency to become easily irritated or overwhelmed.
5. Executive Function Challenges
Poor Time Management: Difficulty managing time effectively, often leading to procrastination and missed deadlines.
Difficulty Prioritizing: Trouble prioritizing tasks and managing multiple responsibilities simultaneously.
6. Relationship Difficulties
Communication Issues: Problems with effective communication, including interrupting or having trouble following conversations.
Conflict in Relationships: Frequent misunderstandings and conflicts with partners, family members, or colleagues due to impulsive behaviors or inattentiveness.
7. Self-Esteem Issues
Low Self-Esteem: Persistent feelings of inadequacy or self-doubt, often stemming from challenges in meeting expectations or achieving goals.
8. Chronic Stress
Feeling Overwhelmed: A sense of being constantly overwhelmed by daily responsibilities and stressors.
Did you manage to get through all of that? Well done, not many adults can sustain the concentration for long enough, so if I've still got your attention, perhaps this is an area of interest for you - read on.
Not formally diagnosed myself, but I can absolutely see some relatable symptoms here and can see how these typical symptoms of ADHD can make their way into the life of mothers - especially with young kids. It can be crazy, messy, unorganised... all of it. And at the end of the day, when they are finally in bed - Mum can finally "relax"
Scrolling. Yes scrolling. I don't know many who don't do this. I do know many who do, and admit that they scroll "too much" or get stuck "doom scrolling" late at night - my previous self included. This is what's considered 'relaxing' for many mothers. A time to "switch off" and "stop thinking". But the impact...
Scrolling, particularly on social media and other digital platforms, has had a notable impact on attention span and ADHD in adults.
1. Reduced Attention Span
Constant Stimulus: Scrolling provides a continuous stream of new content, which can contribute to a reduced attention span. The rapid influx of information can make it harder for individuals to focus on any one task for an extended period.
Short-Term Engagement: The design of social media feeds and apps encourages short bursts of engagement, which may lead to difficulties in sustaining attention on longer, more demanding tasks.
Information Overload: The sheer volume of information available while scrolling can overwhelm the cognitive system, making it challenging to process and retain information effectively.
2. Increased Impulsivity
Immediate Gratification: The instant feedback and gratification from scrolling (likes, comments, etc.) can reinforce impulsive behaviors and a preference for immediate rewards over delayed gratification, which is often a challenge for individuals with ADHD.
Frequent Interruptions: The constant notifications and updates can lead to frequent interruptions, disrupting concentration and contributing to impulsive behaviors.
3. Impact on ADHD Symptoms
Exacerbation of Symptoms: For individuals with ADHD, the habit of frequent scrolling can exacerbate symptoms such as distractibility, difficulty focusing, and restlessness. The constant switching of tasks (e.g., moving from one post to another) mirrors the cognitive challenges experienced by those with ADHD.
Difficulty with Task Completion: Scrolling can contribute to procrastination and difficulties with completing tasks. The ease of switching between different pieces of content can make it harder for individuals to stay engaged with longer, more complex tasks.
4. Cognitive and Behavioral Implications
Attention Fragmentation: Scrolling promotes a fragmented attention pattern, which can impact cognitive control and the ability to maintain focus on a single task or goal.
Sleep Disruption: Excessive use of screens, especially before bedtime, can disrupt sleep patterns due to blue light exposure and the stimulating nature of digital content. Poor sleep can further impair attention and exacerbate ADHD symptoms.
So, as suggested in the Herald article on Adult ADHD that the late diagnosis has simply been undetected since childhood, could perhaps be the introduction of scrolling instead? Not only scrolling, but the modern stressors (increase in pricing everwhere, financial burdens, raising kids without grandparents and/or solo parenting) leading to unideal lifestyle choices, poor eating habits and multiple nutritional deficiencies.
Nutritional Deficiencies
Nutritional deficiencies have been explored as potential factors influencing ADHD symptoms in adults and these are some common ones I've seen in practice over the years, often within mothers who have depleted nutrient levels from breastfeeding, snacking on the go, time restraints, or lack of energy to prepare wholesome meals for herself.... Sound familiar?
1. Omega-3 Fatty Acids
Role: Omega-3 fatty acids, particularly EPA and DHA, are crucial for brain health and function. They are thought to support cognitive function and emotional regulation.
Link to ADHD: Some studies suggest that low levels of omega-3 fatty acids are associated with increased ADHD symptoms, such as inattention and impulsivity.
2. Vitamin D
Role: Vitamin D is important for brain development and function, and it plays a role in mood regulation.
Link to ADHD: Deficiency in vitamin D has been linked with a higher prevalence of ADHD symptoms, although the exact nature of this relationship is still being studied.
3. B Vitamins
Role: B vitamins, including B6 (pyridoxine), B12 (cobalamin), and folate, are essential for neurotransmitter production and brain function.
Link to ADHD: Deficiencies in B vitamins can affect brain function and mood regulation, potentially exacerbating ADHD symptoms. For instance, vitamin B6 is involved in the synthesis of neurotransmitters like serotonin and dopamine.
4. Iron
Role: Iron is necessary for dopamine production and cognitive function.
Link to ADHD: Iron deficiency has been associated with increased ADHD symptoms in some studies. Low iron levels may impact cognitive performance and behavior.
5. Zinc
Role: Zinc is involved in neurotransmitter function and brain development.
Link to ADHD: Some research suggests that zinc deficiency may be linked with ADHD symptoms, such as inattention and hyperactivity. Zinc supplementation has shown potential benefits in some studies.
6. Magnesium
Role: Magnesium plays a role in nerve function and neurotransmitter regulation.
Link to ADHD: Deficiency in magnesium may contribute to symptoms like irritability and difficulty with focus. Some studies have found a link between low magnesium levels and increased ADHD symptoms.
7. Amino Acids
Role: Amino acids are building blocks for neurotransmitters.
Link to ADHD: Imbalances in certain amino acids, such as tyrosine and tryptophan, may affect neurotransmitter levels and contribute to ADHD symptoms.
8. Antioxidants
Role: Antioxidants help protect brain cells from oxidative stress.
Link to ADHD: Some studies suggest that deficiencies in antioxidants, such as vitamins C and E, might be associated with ADHD symptoms due to their role in brain health.
If you're still reading, I commend you. Perhaps you've reached this far because you're looking for help, guidance and/or answers. If this is resonating with you, you have options:
Seek medical help for an offical diagnosis - This can look like visiting your GP to discus your symptoms and being referred to a psychiatrist or a clinical psychologist. Private or public - you may have to wait up to 2 years to get an appointment, and expect to pay anywhere between $250-$500 per session (the Herald article stated $2000 for treatment)
If that's your chosen route, I highly encourage you to incorproate some food & lifestyle changes while you wait - you never know, by the time of your appointment, you may not need it anymore... and if so, there's a very likely chance any other health concerns you may have had, ceased during the process.
Simple tips to improve attention that doesn't cost a thing:
1. Establish a Consistent Routine
Daily Schedule: Creating a consistent daily routine can help structure your day and improve time management. Establish regular wake-up times, meal times, and bedtimes to provide a sense of order.
Planning and Organization: Use simple tools like handwritten schedules or digital calendar reminders to stay organised and track tasks. This helps in reducing overwhelm and managing responsibilities more effectively.
2. Exercise Regularly
Physical Activity: Engaging in regular physical activity, such as walking, yoga, jogging, or bodyweight exercises, can help improve focus, reduce restlessness, and enhance overall mood. Aim for at least 30 minutes of moderate exercise most days of the week.
3. Practice Mindfulness and Relaxation Techniques
Mindfulness Meditation: Practice mindfulness techniques such as deep breathing, meditation, or guided imagery to improve focus and reduce stress. There are many free resources available online, including guided meditations and relaxation exercises - my favourite is Boho Beautiful - or join me for Cha Dao Tea Meditation.
Stress Reduction: Techniques like progressive muscle relaxation or simply taking a few moments to breathe deeply can help manage stress and enhance emotional regulation.
4. Improve Sleep Hygiene
Consistent Sleep Schedule: Establish a regular sleep routine by going to bed and waking up at the same time every day. A consistent sleep schedule supports better rest and cognitive function.
Sleep Environment: Create a calming sleep environment by keeping your bedroom dark, quiet, and cool. Avoid screens and stimulating activities before bedtime to promote better sleep quality.
5. Healthy Diet and Hydration
Balanced Eating: Focus on eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins. Avoid ulta-processed foods - these often contain excesss sugars, additvies, colouring and MSG that can impact brain function.
Stay Hydrated: Drink plenty of water throughout the day to stay hydrated. Dehydration can impact concentration and energy levels.
Additional Tips
Break Tasks into Smaller Steps: Divide tasks into smaller, manageable steps to make them less overwhelming and easier to tackle.
Create a Distraction-Free Environment: Minimise distractions in your work or living space by keeping it organized and free from unnecessary clutter. Switch your phone into Focus mode to avoid distracting notifications.
Set Small, Achievable Goals: Focus on setting small, realistic goals to maintain motivation and track progress effectively.
In regards to kids (and adults) with ADHD - there's some fasination work by Dr. Robert Melillo and his theory into Functional Disconnect Syndrome. The most important thing is educating yourself. The brain is a phenomenal part of us, and can be brought back into balance given the right tools and environment.
For more information, support or guidance, reach out - Naturopathic consultations are available to help tailor make hebal tonics, nutritional supplementation, meal planning, recipes and lifestyle tips to help you get back on track with you health, whether your ticking the boxes of ADHD symptoms, currently diganosed and/or managing medication or simply just need some support to feel more control of your life. I'm here to help you become the calm, organised mother you want to be.
Disclaimer: This written piece is in no way a form of diagnosis, and any recommendations are not to be used as a treatment - they are purely for educational and insightly purposes only. Please seek guidance from your health practitioner or book in for a naturopathic consultation to discus how food, nutrition and lifestyle changes can significiantly improve your attention.
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