Natural Solutions for Adults with ADHD
Ever feel stuck in a never-ending loop of burnout?
If you have ADHD, this might sound all too familiar. Burnout is more than just being tired—it’s that deep sense of exhaustion that comes from pushing your body and mind too hard, too often. And for adults with ADHD, this cycle of burnout can be even more relentless.
Why? It could be in your genes.
The Role of Genetics in Burnout
Many people with ADHD carry a common genetic quirk (AKA, mutation) in the MTHFR gene, which affects how your body processes certain B vitamins—namely folate, B6 and B12. These vitamins are crucial for producing dopamine and serotonin, the neurotransmitters that keep your mood stable and your energy levels up.
When your body can’t properly convert these vitamins, it can lead to lower levels of dopamine and serotonin, making you more susceptible to stress and, ultimately, burnout.
It’s a vicious cycle: low dopamine leads to low motivation and energy, which leads to stress, which leads to even lower dopamine… and around you go.
But there’s good news: You can escape this loop. With a few strategies, you can break this cycle while finding a healthier, more balanced way to manage stress and energy.
Fuel Your Brain
Since your body might struggle with converting certain B vitamins due to possible genetic quirks, it’s important to focus on foods that naturally support this process. Leafy greens like spinach and kale, beans, and lean proteins such as chicken, fish and eggs are excellent sources of B vitamins that help your body produce and maintain healthy levels of dopamine and serotonin.
Incorporating healthy fats into your diet is also crucial for brain health. Foods rich in omega-3 fatty acids, like salmon, walnuts and flaxseeds, support brain function and help reduce inflammation, which is particularly beneficial for those with ADHD. These healthy fats also help your body absorb fat-soluble vitamins, giving your overall well-being an extra boost.
Remember, your nutrition doesn’t have to be perfect—every small step toward a balanced diet is a huge win for your brain and body.
Prioritize Rest
Never underestimate the power of a good night’s sleep and regular relaxation. Rest is often the most productive thing you can do to recover from burnout. The more you lean into rest, the quicker you’ll recover.
Sleep is when your brain resets and replenishes its neurotransmitter levels, including dopamine. Establishing a regular sleep routine and making time for relaxation can have a significant impact on your dopamine levels and overall mental health.
Consider creating a bedtime ritual—something simple, like reading a book or taking a warm bath. It’s not just about the sleep, but also the process of unwinding and preparing your brain for rest.
Exercise as a Stress Reliever
Exercise is a proven way to reduce stress and boost mood. But for those with ADHD, the type of exercise matters. Choose activities you genuinely enjoy, so they feel less like a chore and more like a reward.
Whether it’s a yoga class, a dance session or a hike in the woods, find something that not only moves your body but also nourishes your mind. Even a short walk after dinner can be effective. The key is consistency—regular physical activity helps maintain dopamine levels and supports overall well-being.
The Role of Supplements
For many adults with ADHD, supplements play a crucial role in breaking the burnout cycle, especially when genetic factors are at play. See the list of supplements to consider.
The Art of Unwinding
It’s tempting to keep pushing through when you’re feeling overwhelmed, but taking regular breaks is key to preventing burnout. This might mean scheduling short, daily breaks to relax and recharge or planning regular downtime in your week for activities that help you unwind.
Burnout doesn’t have to be an inevitable part of life with ADHD. By understanding your unique needs and making intentional choices about your nutrition, supplements, relaxation and movement, you can break free from the cycle and find a healthier, more sustainable way to manage your energy and stress.
It’s all about finding what works best for your body and mind—and giving yourself the grace to rest and recharge when needed. Remember, you’re not alone in this journey, and every step you take toward balance is a step toward a healthier, happier you.
Lisa Kilgour, rhn is one of Nature’s Fare Markets’ nutritionists and sought-after speaker and educator who helps people heal from diverse and complex health issues. She has spoken at TEDxKelowna and is the author of Undieting: Freedom from the Bewildering World of Fad Diets. Book your free appointment today at naturesfare.com
Learn more: lisakilgour.com
