IV. HOW TO PREVENT AND RECOVER FROM ADHD (…continued from Part 2)
Work on managing your stress levels. Make sleep a priority and try to set your sleep/wake schedule to the same times every night to balance and regulate your circadian rhythms. Avoid over-exercising. During this period of healing your gut, focus on calm, centering forms of movement and exercise such as yoga. Yoga will also help with detoxification of your lymph system.
Restoring Beneficial Gut Flora:
To restore the beneficial microbes into your gut, you need to introduce fermented foods into your daily diet. This is a critical step as it’s going to begin to reseed your gut with good gut flora. Secondly you MUST take a high quality probiotic supplement rich in beneficial probiotic strains.
By varying your fermented foods coupled with a high quality probiotic supplement, you seed your gut with many new strains of good bacteria, building a stronger microbiota. are so many options from the store available today.
Research shows that the beneficial bacterial strains Lactobacillus acidophilus and Bifidobacterium bifidus both help relieve the symptoms of ADHD. (1) (5)
Here is a list to go buy immediately and begin ingesting daily.
1.Kefir: Organic, Grass-fed and Raw from Goat, Sheep or A1 Cow Dairy (You can easily make this yourself using a starter culture)
2.Yogurt: Organic, Grass-fed and Raw from Goat, Sheep or A1 Cow Dairy ((You can easily make this yourself using a starter culture)
3.Lacto-fermented Vegetables (Not pickled or Pasteurized)
4.Sauerkraut (MUST be Lacto-fermented -Not pickled or Pasteurized)
Heal Nutrient Deficiencies:
GABA – As mentioned in Part 2 of this series, a GABA neurotransmitter deficiency is often present in those with ADHD and thought to maybe even be a cause of this behavioral disorder. GABA is produced from the amino acid glutamate. (2) Studies show that food forms of Vitamin B
6 and Zinc work together with strains of Lactobacillus and Bifidobacterium to help glutamine to convert to GABA. The specific strains found to be the most beneficial were Lactobacillus brevis and Bifidobacterium dentium. Taking a high quality probiotic with these strains along with consuming food based sources of Vit B6 and Zinc. (1) (3) (5)
B Vitamins – Due to the nutritionally deplete Western Diet high in refined carbohydrates, sugar, CAFO meat and pasteurized hormone-laden dairy products, it is not uncommon to have deficiencies in B Vitamins. As mentioned in the above section, Vitamin B6 is needed to help glutamine produce GABA. Vitamin B12 is also a very common deficiency which is needed to help the brain function optimally. I recommend THIS SUPPLEMENT when healing a B12 deficiency. Food sources of B Vitamins are dark leafy green veggies, grass-fed beef, beef liver, (4) It would also be beneficial to incorporate a high quality B Complex supplement such as THIS ONE.
5. Perlmutter, David. Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain-for Life. Hachette UK, 2015. Print. pp. 93-95.