…might be getting a diagnosis!

BBC news have found that it would take at least 8 years to clear the backlog of adult ADHD assessments. This may also apply to autism assessments too.

Undiagnosed ADHD and Autism can lead to GPs treating people for anxiety, depression and burnout where this is a product of the underlying ADHD or Autism. Of course, this won’t be as effective as getting to the real root of the problem.

Better understanding of how your brain works and then applying that knowledge to find strategies and the permission to come at things differently is likely to be more effective than anti-anxiety medication or antidepressants which only act as a sticking plaster. Awareness and appropriate action can improve life quality enormously. If you can get the right diagnosis and support.

In addition to those not getting the assessment they need, those that have been successful may be facing issues with the ongoing shortages in ADHD drugs .

What can you do if you are reading this and want to do something when the support you need is not forthcoming?

Can what you eat make a difference? Can it, as is often reported, “cure” ADHD?

Food and nutrition is important for everyone’s brain but the benefits maybe more tangible to someone with ADHD. The brain is a powerhouse of activity and as a result has a huge requirement of energy and nutrients to make it work. If it is not getting what it needs then it won’t be working as efficiently and that will play out in how clearly we think and how well we regulate emotions.

While this is true for everyone, it may be more so for ADHD folk. Whatever is hard for an ADHD person will be harder when they are not eating well. Or if they are dehydrated.

In saying that, food is not medicine and your brain is the way it is – eating differently won’t change your brain. And how you eat doesn’t cause ADHD – it might be aggravating your issues. We must also recognise that ADHD challenges can get in the way of eating well. So finding ways to stop the ADHD tendencies from sabotaging efforts to eat better is as important as the eating better itself.

With ADHD becoming more talked about and more people feeling comfortable to talk and share, there is an ever expanding plethora of tips, tricks, diets and supplements out there, some of it is not achievable or realistic, some really doesn’t stack up to a bit of scientific critical thinking and in the worst case scenario can make things a whole lot worse.

Robynne Pendaries, an ADHD coach asked me to join her to talk food and ADHD, she asks me lots of questions about ADHD and diet, you can listen to our chat to get some really useful tips or read her article in BRAINZ.

Big messages:

Aim for food first to get better nutrition over supplements, try eating more of the good things like plants and oily fish, snacking on things that satisfy you with protein and fibre.

Small improvements in lots of little ways are easier to put in place and maintain than an all or nothing approach.

Sometimes the aspirational images of eating well are just that – aspirational! There are lots of hacks and simple ways to eat better without trying to fit an image or someone else’s story.

Remember to stay hydrated – even 1-2% dehydration can impact how clearly we think so have the bottles of water to hand, have some cues to have a drink of water….this is one of my struggles!!

Eat something for breakfast – include something protein rich like nuts or nut butter or eggs.

Have a well stocked freezer with lots of plants and lean protein foods in easy to use portions.

Add extra plants whenever you can – if you bought a ready meal then microwave some frozen veg to go alongside, throw extra veg on a shop bought pizza, veggie into a jar of sauce…

Have plenty stocks of long life ingredients in your cupboards.

Practice mindful eating – be intentional with eating, focus in on your hunger and satisfaction, try to sit down and just eat rather than eat while doing other things.

If you struggle with cooking and shopping, use any hacks that work for you:

• one pot meals can be easier to cook,
• you don’t have to prep everything from scratch – pre-chopped frozen is fine
• if you opt for pre-made elements or ready meals then do take time to compare like for like, pick the best and add some extra veg

I would love to hear your tips and tricks, your challenges and answer any questions.

Time to blast myths!