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  Brain-Boosting Tips for Women with ADHD: Nutrition, Exercise, and More

  • October 27, 2024
  • 0 comments
  • by Brooke

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  Ever feel like your brain’s stuck in a fog, bouncing around a million thoughts without actually landing on any? You’re not alone, especially if you’re a woman with inattentive ADHD (like me), trying to adult in a world that seems wired for people with supercharged dopamine levels. But listen, there’s good news. With a few brain-boosting tips for women with ADHD, you can actually make small changes in your nutrition, exercise, and daily habits that’ll help turn that mental mayhem into something more manageable.

  So, in this post, we’ll cover:

  • Nutrition hacks for focus
  • Exercise ideas for energy and mental clarity
  • Lifestyle tweaks to support ADHD brains

  

  1. Nutrition Hacks for Focus

  Avoid the Sugar Rollercoaster

  First things first, let’s talk sugar. If you’re riding the sugar rollercoaster, it’s no wonder your brain feels like it’s constantly crashing.

  The thing is, quick sugar highs give you that burst of energy but leave you wiped out an hour later – not ideal when you’re trying to focus, right?

  Ditch the refined sugars for slower-burning carbs like oats or sweet potatoes.

  Trust me, your brain (and blood sugar) will thank you.

  For more on how to keep your meals simple and balanced, have a look at my post, “Simplify Nutrition With These 5 Easy Tips.“

  

  The Power of Protein

  Protein isn’t just for bodybuilders trying to bulk up.

  Nope, it’s a brain fuel!

  Starting your day with a protein-rich breakfast – think eggs, Greek yoghurt, or even a protein smoothie – can help reduce impulsive snacking and keep your mind sharper for longer.

  Protein helps stabilise your energy, so you’re not constantly battling that afternoon slump.

  Omega-3s for Mental Clarity

  Ever heard of omega-3s? They’re like the VIP tickets for brain health!

  These natural sources of dopamine, found in fish, chia seeds, and flax, can work wonders for focus and clarity.

  Omega-3s are particularly beneficial for women with ADHD, helping with mood regulation and reducing low dopamine symptoms.

  If fish isn’t your thing, look into supplements – your brain deserves the VIP treatment, after all.

  

  For a deeper dive into which foods can keep you full and focused, check out my post on “Satiating Foods: 5 Foods High On The Satiety Scale.“

  Pro Tip: Try a balanced snack like apple slices with almond butter. It’s got that perfect mix of carbs, fats, and protein to keep you steady and focused.

  2. Exercise Ideas for Energy and Mental Clarity

  Why Movement Matters for ADHD Brains

  Exercise isn’t just about toning up or working off that cheeky snack (although, hey, nothing wrong with that!).

  For women with ADHD, exercise is one of the healthiest ways to get dopamine – it’s like a natural, no-prescription-required dopamine boost.

  Studies show that physical activity can help improve focus and mood by retraining your brain to release more of that feel-good stuff. These exercise-based Brain-Boosting Tips for Women with ADHD can be a game-changer.

  If finding motivation to move feels impossible, give “Why Motivation (Alone) Doesn’t Work For Weight Loss“ a read. It’s packed with mindset hacks that’ll help you stick to a routine, even when motivation is low.

  

  Find Joy in Movement

  Now, here’s the trick – don’t force yourself into a workout you hate. The key to consistency is enjoyment!

  Try ADHD-friendly workouts like dance, brisk walks, or quick-circuit sessions. Anything that gets your heart pumping and feels like fun rather than a chore.

  Remember, this isn’t about being the gym bunny; it’s about finding ways to move that genuinely lift your spirits and boost your brain.

  For more ideas on how to make exercise enjoyable and sustainable, head over to my post, “7 Joyful Movement Ideas That Will Make Exercise Exciting!“

  Integrating Movement Daily

  Got five minutes? Perfect! Fit in little bursts of movement throughout your day.

  A quick jog on the spot, a dance in your kitchen, or even a brisk walk around the block can make a big difference.

  

  Think of it as micro-dosing on exercise – you don’t need hours at the gym to feel the benefits.

  Quick Tip: Schedule 5-10 minute movement breaks after focused work sessions. It keeps the mind fresh and your dopamine levels topped up.

  3. Lifestyle Tweaks for Mental Focus

  Sleep as a Non-Negotiable

  Sleep might just be the biggest unsung hero for ADHD brains. Skimp on it, and you’re almost guaranteed a foggy day ahead.

  Building a calming bedtime routine isn’t just for kids; it’s a game-changer for adults, too! Try winding down with a warm bath, a good book, or a bit of journaling to quiet that racing mind.

  These simple lifestyle tweaks are some of the most effective Brain-Boosting Tips for Women with ADHD.

  For more on how sleep, routines, and small daily changes can improve mental clarity, you might like “10 Simple Tricks for Making Exercise a Daily Habit.“

  

  Mindfulness & Mental Health

  Mindfulness can sound a bit airy-fairy, but stick with me here. For inattentive ADD women, mindfulness isn’t about sitting cross-legged and chanting ‘ohm’ (unless you’re into that!).

  It’s about being present, even if it’s just for a few minutes.

  Try deep breathing, a quick meditation app, or a simple grounding exercise to help improve your brain’s focus and calmness.

  Managing ADHD can feel like a balancing act, but movement can actually be a great tool for grounding and focus. For practical, ADHD-friendly movement tips, head to my post on mindful movement and see how small changes can make a big impact.

  Structure for Success

  Alright, here’s where we talk about ‘organisation’ without losing the will to live.

  Having structure in your day can actually free up mental space for other things. Keep it simple – use a planner, set reminders, and add in just enough structure to keep you grounded without feeling trapped.

  Start small and build routines that actually fit your lifestyle.

  And if you need some practical guidance on forming a strong mindset to support these changes, check out my post on “Mindset Matters: Change How You Think To Lose Weight.“

  

  Summary: Look, these Brain-Boosting Tips for Women with ADHD aren’t about doing everything perfectly. It’s about trying small, consistent tweaks and building habits that work for you. You’ve got this – one step, one snack, one dopamine-boosting move at a time.

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  Conclusion

  There you have it! Boosting your ADHD brain isn’t some impossible mission – it’s about taking small, manageable steps in your nutrition, exercise, and lifestyle that add up over time.

  By ditching sugar highs, adding in protein and omega-3s, finding movement that makes you smile, and building a routine that works for you, you’re giving your brain the support it deserves.

  Why does this all matter? Because every bit of focus, every burst of clarity, and every grounded moment is a victory.

  You’re not just fighting for attention; you’re building a life that embraces your unique brain – with all its quirks and brilliance.

  So, are you ready to put these tips into action? Start with one tweak today, and see how it feels. Remember, progress is all about consistency, not perfection.

  Now, let’s keep the conversation going!

  What’s one brain-boosting habit you’re excited to try? Comment below or share this post with someone who might need a little boost – because we’re all in this together, and your journey just might inspire someone else.

  

  Further Resources

  Studies

  Nutrition Hacks for Focus

  Avoiding Sugar: High-sugar foods can negatively impact ADHD symptoms, as spikes in blood sugar followed by rapid declines can exacerbate attention difficulties. A garden-based nutrition intervention that limited sugar, refined grains, and artificial additives led to reduced ADHD symptoms in students, showing the benefits of consistent dietary changes (Malavika et al., 2019).

  Protein Intake: Protein can stabilize blood sugar and support sustained attention. Research indicates that diets balanced with high-protein foods can help manage impulsive behaviours and maintain energy levels in ADHD, particularly beneficial for individuals experiencing hyperactivity and inattention (Pelsser et al., 2017).

  Omega-3 Fatty Acids: Omega-3 supplements, particularly those with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), show consistent benefits in reducing ADHD symptoms, especially in the areas of attention and mood regulation (Sonuga-Barke et al., 2013) and (Hurt & Arnold, 2011).

  Exercise Ideas for Energy and Mental Clarity

  Exercise as a Dopamine Booster: Physical activity provides a natural dopamine boost, which is crucial for ADHD brains. Studies have shown that regular aerobic exercise enhances dopamine release, improving focus and mood over time (Fotoglou et al., 2022).

  Micro-Movement Breaks: Integrating short, frequent movement breaks can also support mental clarity and dopamine regulation, providing benefits similar to longer exercise sessions. Short bursts of activity help reduce mental fatigue and increase sustained attention (Ahmed & Salem, 2021).

  Lifestyle Tweaks for Mental Focus

  Importance of Sleep: Quality sleep is essential for ADHD management. Studies emphasise that sleep deprivation can exacerbate ADHD symptoms, particularly impacting attention and impulse control (Bosch et al., 2020).

  Structured Routine: Establishing routines and using organizational tools can enhance focus and reduce ADHD-related chaos. Structure provides mental clarity by reducing cognitive load, an approach recommended in non-pharmacological ADHD management (Pinto et al., 2022).

• ADHD, Fitness

  Mindful Movement for ADHD: How to Stay Present

  • October 16, 2024
  • 0 comments
  • by Brooke

  Do you ever find yourself starting a workout, only to lose interest halfway through? If you’ve got ADHD, this is probably a familiar story. You’re all in, ready to crush it, but just a few minutes in, your brain starts wandering, and suddenly, Netflix sounds way more appealing. We’ve all been there. A few years ago, I was stuck in this exact cycle. Every workout felt like a chore, and I couldn’t stay focused no matter how hard I tried. But then, I discovered something that changed the game—joyful and mindful movement.

  Instead of just going through the motions, I started paying attention to how my body felt, the rhythm of my breath, and the satisfaction of simply moving.

  Suddenly, exercise wasn’t a drag anymore; it was something I actually looked forward to.

  Imagine this: instead of dreading your next workout, you could enjoy it. Picture yourself fully present, feeling energised and in control.

  Sounds good, right?

  That’s the magic of mindful movement—and trust me, it’s a total game-changer with or without ADHD.

  Let’s dive in and explore how you can make it work for you.

  

  How ADHD Affects Your Motivation for Movement

  Let’s be honest—sticking to a fitness routine when you have ADHD is like trying to herd cats. You start all excited with your new workout gear, but two days in and you’re already eyeing the sofa.

  ADHD brains need dopamine, and if we don’t get an instant hit of excitement or joy from what we’re doing, it’s game over.

  Back when I started my journey, I had this exact problem. I’d try all the latest workout classes, but I’d get bored halfway through (I mean, how long can one person squat?!).

  That’s when I realised I needed something more engaging—something that would make me want to move, and I found that through mindful movement.

  Mindfulness is not just about sitting still and meditating—it’s about being fully present in whatever you’re doing, including moving your body.

  So instead of focusing on calories or reps, I learned to focus on how good it felt to move.

  

  That, my friend, is how you start turning movement into something you look forward to.

  Motivation can be fleeting, and we all know how quickly it disappears. That’s why you need more than motivation to stick with mindful movement. Here’s why.

  The Science Behind Dopamine and Mindful Movement

  Alright, here’s the science-y bit. ADHD brains are low on dopamine—that feel-good chemical we all love.

  And here’s the kicker: exercise boosts dopamine.

  But not just any exercise—mindful movement activities like yoga or Pilates work wonders because they bring your mind back to the present moment.

  When you’re in a mindfulness practice while moving, whether it’s doing yoga in nature or a short burst of movement practice, you’re giving your brain exactly what it needs to stay focused.

  And let’s be real, staying present during a workout is way more enjoyable than staring at a clock counting down the minutes.

  

  Curious about how dopamine plays a role in weight loss? In this post, I dive into how boosting dopamine can help people with ADHD lose weight.

  Incorporating Mindfulness into Your Movement

  So how do you actually incorporate mindful movement into your workouts? It’s easier than you think, and no, you don’t need to be some Pilates Princess (unless that’s your vibe).

  Here are a few simple mindfulness techniques to get started:

  Focus on Your Breath: Whether you’re running, doing yoga nature sessions, or trying some mindfulness exercises, keep your attention on your breath. It’s a great way to anchor your mind and keep distractions at bay.

  Engage Your Senses: Notice how your muscles feel during a stretch or how your feet hit the ground during a walk. This is mindfulness practice at work—being aware of what your body’s doing instead of letting your mind wander.

  Try Different Activities: Don’t limit yourself to traditional workouts. Explore movement activities that feel fun—like dancing, hiking, or even mindfulness for kids exercises if you want to bring the family along for the ride.

  

  When I first started paying attention to how my body felt during regular exercise, something clicked.

  Instead of pushing through boring workouts, I found joy in running outdoors and really tuning into my surroundings. The fresh air, the rhythm of my feet, and the sense of accomplishment that came with it.

  If you’re looking for more ways to support your ADHD brain, don’t miss my post on brain-boosting tips for women with ADHD. It’s packed with practical advice on how nutrition, exercise, and simple lifestyle changes can make a real difference in focus and clarity!

  Best Exercises for ADHD-Friendly Mindful Movement

  If you’re looking for the best types of mindful movement to keep your ADHD brain engaged, here’s a quick list of ADHD-friendly mindful movement activities that’ll help you stay present and boost that sweet, sweet dopamine:

  Dancing: Get your favourite playlist on and let loose. Dancing is the perfect blend of fun and focus—you can’t help but be in the moment.

  Pilates: Pilates is excellent for focusing on form and breath, plus, it helps with core strength. If you’re feeling extra, go all out with those Pilates Princess vibes!

  Yoga in Nature: Take your yoga practice outside. The combination of being in nature and focusing on your breathing is a double dose of mindfulness. Trust me, it’s a game-changer.

  HIIT (High-Intensity Interval Training): Short bursts of exercise with quick rest periods keep you moving fast enough that boredom doesn’t even stand a chance.

  

  Mindfulness for Kids: If you’re a parent, doing simple mindfulness activities with your kids can help you practice mindfulness while staying active together.

  Still stuck on what kinds of movement might bring you joy? I’ve got you covered with seven joyful movement ideas that’ll make exercise exciting again.

  Mix it up and keep things fun—there’s no rule saying you have to stick to one type of workout. Keep experimenting until you find something that clicks!

  Mindful movement is all about bringing joy into your routine, and there’s no better way to do that than by building tiny habits that make a big difference. Check out my favourite tiny habits to sprinkle joy into your daily life.

  How to Build a Consistent Routine (Without Losing Your Mind)

  Building a consistent routine when you have ADHD is like trying to build a house out of jelly. But it’s not impossible!

  The trick is to keep things flexible, and fun, and avoid the all-or-nothing mindset. (Read more about how an all-or-nothing mentality might be sabotaging your fitness journey and how to break free from it, here)

  

  Here are a few tips to help you stick with it:

  Set Visual Reminders: Use sticky notes, phone reminders, or a workout calendar to remind you when it’s time to move. Make it impossible to ignore (trust me, out of sight is out of mind with ADHD!).

  Celebrate Every Win: Whether you’ve done 5 minutes of stretching or a full workout, give yourself a pat on the back. Positive reinforcement helps keep you motivated.

  Don’t Be Afraid to Change It Up: Boredom is the enemy, especially with ADHD. Switch up your mindfulness exercises, focus on proper nutrition, and just focus on regular exercise whenever you start feeling stuck.

  If sticking to your fitness routine has always been a struggle, you’re not alone. Here’s my advice on how to start a fitness journey and actually stick with it.

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  Conclusion

  So, here’s the takeaway, movement doesn’t have to be a chore. By adding a little bit of mindful movement into your life, you can start to feel good in both body and mind.

  Pair mindful movement with my 30-Day Dopamine Boost Challenge to create even more balance, focus, and joy in your daily routine.

  It’s not about being perfect; it’s about finding joy in moving and being kind to yourself along the way.

  Now, get out there, try a few different movement practices, and don’t forget to have fun with it. You’ve got this!

  

  Further Resources

  Studies on Mindful Movement

  Mindfulness and ADHD: Studies indicate that mindfulness practices, such as meditation and mindful movement, can improve attention and reduce symptoms of ADHD. Mindfulness-based interventions have shown to help ADHD patients stay more present and engaged in their activities, which may reduce distraction during workouts (Zylowska et al., 2008) and (Clark et al., 2015).

  Exercise and Dopamine: Research shows that exercise increases dopamine levels, which is beneficial for individuals with ADHD, as they often have dopamine deficits affecting motivation. Specifically, both mindful movement activities, such as yoga and Pilates, and high-intensity exercise like HIIT can boost dopamine and improve focus (Kim et al., 2011), (Cho et al., 2014).

  Mindful Movement for Well-Being: Incorporating mindfulness into exercise can enhance enjoyment and presence during workouts, making exercise feel less like a chore and more engaging. This practice has been linked to improved mood and cognitive functioning, particularly in people with ADHD who struggle with motivation (Bigelow et al., 2021), (Herbert & Esparham, 2017).