Attention deficit hyperactivity disorder (ADHD) can create challenges in different areas of a person’s life. Besides making it more difficult for you to focus on tasks and stay organized, ADHD may put you at risk for certain health issues.
This guide aims to explain the connection between this neurodevelopmental condition and physical health. If you’ve been living with ADHD or you’re supporting a loved one with an ADHD diagnosis, know that the right habits can make a big difference.
We’ll start by understanding how ADHD affects health before exploring helpful lifestyle strategies.
What is ADHD?
ADHD or attention deficit hyperactivity disorder is usually first diagnosed in children and continues into adulthood. The brains of kids with ADHD are different in that their prefrontal cortex — the region responsible for executive functions like focusing, managing emotions, planning, and anticipating consequences — develops more slowly and has a smaller size.
Symptoms of ADHD may decrease as a person gets older, but those who still have them experience the following:
- Impulsivity – Reacting without thinking first
- Difficulty prioritizing – This can lead you to become indecisive or try to do multiple things at once
- Inconsistent follow-through – You get excited about something at the beginning, but struggle to make progress
- Low frustration tolerance – Feeling very emotional about stressful situations
- Mood swings – Switching between getting distracted easily and hyper-focusing, or being excited one moment and feeling angry the next
- Low self-esteem – Many adults with ADHD struggle with self-esteem due to the criticism they’ve received and rejection from others
Although there is no cure for ADHD, combining different approaches, such as medication, therapy, exercise, and stress management can make life more manageable.
Some Health Conditions Associated With ADHD
The main symptoms of ADHD may lead a person to act in ways that eventually lead to disease. Not only that, but someone with an existing health condition — diabetes, for example — might struggle to stick to their medication schedule or exercise plan.
Below is a list of conditions common in adults with ADHD:
Type 2 Diabetes
Type 2 Diabetes, a metabolic condition where the body becomes resistant to insulin and results in high blood sugar levels (also known as hyperglycemia), can occur in those with ADHD.
A systematic review notes that ADHD behaviors, such as following a poor diet and not exercising, increase the risk of developing type 2 diabetes. Depression, which co-occurs with ADHD, can make it more challenging to sustain healthy habits. Moreover, depression affects how the body processes insulin, leading to type 2 diabetes.
High Blood Pressure
Taking ADHD medications long-term may increase a person’s risk of high blood pressure or hypertension, according to a case-control study. This is especially true with higher doses of these medications. The risk increases when stimulants — those that increase certain brain chemicals and help with attention and motivation — are being used.
Stimulants raise a person’s blood pressure by increasing their heart rate and the force of contraction. Besides long-term medication use, some behaviors and lifestyle choices among those with ADHD can lead to increased blood pressure.
Insomnia
According to the Sleep Foundation, about 25-50% of people with ADHD struggle with sleep problems. Sleep issues also tend to increase with age. Insomnia or sleep deprivation may worsen ADHD symptoms, such as hyperactivity and impulsiveness.
Here’s the connection between ADHD and insomnia: When you have the condition, racing thoughts — endless ideas and imagination — can disrupt your ability to relax, which is necessary for sleep.
Obesity
Extensive research spanning several decades has consistently indicated a significant association between obesity and attention deficit hyperactivity disorder (ADHD) in both kids and adults.
For example, a study done in 2019 showed that approximately 70% of adults and 40% of children diagnosed with ADHD exhibit higher rates of overweight or obesity compared to individuals without the condition.
Genetics may play a role, and unhealthy lifestyle patterns within a family contribute to becoming overweight or obese. Moreover, those with ADHD might cope with feeling bored, stressed, or other difficult emotions by engaging in binge eating episodes.
Migraines
Another condition that individuals with ADHD are prone to getting is migraines. A 2010 study involving adults with ADHD diagnosis found a higher prevalence of migraines in this group.
What we know is that both migraines and ADHD have a strong genetic basis. It’s also interesting to note that migraine attacks can co-occur in conditions like depression and anxiety.
Moreover, there is some speculation that disruptions in dopaminergic systems, which happen in both ADHD and migraines, play a role.
Lifestyle Changes That Can Improve ADHD Symptoms
We already know that ADHD is genetically influenced, but a person with the condition has the ability to positively impact their symptoms by making small adjustments. Aspects in their lives to be adjusted include their sleep habits, physical activity, food choices, and environment.
To begin, consider these strategies:
Check with your doctor about ADHD medication side effects.
Irrespective of the ADHD medication you’re taking, you need to educate yourself on potential side effects.
Take, for example, stimulants, which improve ADHD symptoms in about 70% of adults, lead to insomnia. This difficulty in sleeping may also be worsened by caffeine sources you’re consuming — coffee, tea, and chocolate.
If you’re experiencing difficulty sleeping due to ADHD, adjust your medications to improve sleep. Your doctor might also explore other underlying causes of your insomnia.
Are ADHD symptoms affecting your sleep? These healthy sleep routines and habits may help:
- Sleep in a comfortable, dark, and quiet room.
- Select a bedtime and wake-up time that align with your schedule and are most conducive to your routine.
- Make a habit of avoiding electronics in the evening.
- Take a warm bath.
- Listen to calming music and meditate.
- Read a book with positive messages.
Do purposeful exercise each day!
The benefits of physical activity for kids with ADHD extend to adults with ADHD as well. These include:
- Increased dopamine release. Exercise has the potential to stimulate the release of the neurotransmitter dopamine, which plays a role in boosting motivation, focus, mood, and social skills. In other words, exercise works similarly to certain stimulant medications used to manage ADHD symptoms.
- Improved executive function. In the context of ADHD, problems with executive function manifest as being easily distracted, struggling to start a task, and the inability to control one’s emotions. A study involving 132 adults who engaged in aerobic exercise found that exercise boosted executive function. Interestingly, the effect was stronger with increasing age.
- Weight management and a lowered risk of disease. Regular exercise can be a valuable part of a holistic approach to maintaining a healthy weight. It helps lower your blood glucose levels and insulin to reduce the likelihood of diabetes and hypertension.
Some effective exercises for ADHD include brisk walking, cycling, jogging, high-intensity interval training, hiking, dance classes, and team sports!
Know what foods to avoid and focus on.
Certain food choices can influence ADHD symptoms. For example, sugar found in honey, sauces, fruit juices, and granola can further disrupt brain dysregulation. This can worsen symptoms like hyperactivity and distractibility.
Simple carbohydrates, such as white rice, white pasta, and most breakfast cereals, are absorbed in your body quickly, which causes a blood sugar spike.
Besides simple carbs and sugar, consuming too much caffeine can have negative effects. Yes, caffeine helps improve concentration in most people — including those with ADHD — but it should be avoided in the evening or close to bedtime.
Here’s what to eat instead for proper nourishment and to improve ADHD symptoms:
- Foods naturally high in protein. Examples are eggs, lean meats, cheese, nuts, and salmon.
- Complex carbohydrates. This includes broccoli, carrots, green peas, beans, and dark leafy greens.
- Omega-3 fatty acids. Sources of omega-3 fats for brain health include salmon, mackerel, oysters, flax seeds, and chia seeds.
Some vitamins and supplements also help with symptom control but don’t take them without first talking to your doctor.
Create an optimal environment and schedule.
For people with ADHD, places that are loud and disorganized, such as crowded shopping mall, can be overwhelming. This high level of stimulation makes it difficult for them to focus on important tasks. Certain things can also be distracting, such as requests from family, visitors, and notifications.
That being said, it’s important to make some adjustments in your work and home environment. The first step is to identify your “distractions” and address those one by one.
For example, give yourself regular breaks to help you focus. Follow a daily routine that supports health, which includes practices like exercise and meditation. Surround yourself with reminders and create to-do lists.
Always have healthy staples at home. Remember the popular phrase, “Out of sight, out of mind” so you’re less tempted to eat sugary and processed foods. As much as possible, plan and prepare your meals in advance.
Final Thoughts
Nurturing a sound mind and avoiding diseases are possible though a healthy lifestyle. Making lifestyle changes, such as eating better and incorporating exercise, is a gradual process.
Keep educating yourself about ADHD and ways to address challenges. Many individuals with the condition lead healthy and successful lives!
Sources:
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3. Corliss, J. (2022, February 1). How stimulants may affect your heart. Harvard Health. https://www.health.harvard.edu/heart-health/how-stimulants-may-affect-your-heart
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5. Cortese, S. (2019). The Association between ADHD and Obesity: Intriguing, Progressively More Investigated, but Still Puzzling. Brain Sciences, 9(10). https://doi.org/10.3390/brainsci9100256
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7. Aerobic exercise improves cognition, even in young adults. (2019, January 31). Columbia University Irving Medical Center. https://www.cuimc.columbia.edu/news/aerobic-exercise-improves-cognition-even-young-adults