health | Untapped Brilliance

ADHD and New Year’s Resolutions

Posted on January 4, 2013 Written by Jacqueline Sinfield Leave a Comment

The New Year always brings with it an enthusiasm to look at yourself and your life and make some positive changes. While tons of research has been to done to show that New Year’s resolutions don’t work. We also know that creating habits and setting goals do work.

So, why not make use of this New Year energy to make some positive changes using goals and habits in your life? Wondering what areas to address? Why not your health? As the healthier you are, the less problematic your negative ADHD symptoms are. For example, getting enough sleep, eating healthy food, exercising every day, taking supplements, such as, Omega 3, managing stress are all known to help your long term health, but also your ADHD symptoms right now.

There is a brilliant website that is dedicated to your health called http://www.realage.com/. The site’s creator, Dr. Roizen is a cardiologist and wanted to motivate people to take better care of their bodies. He realized everyone wants to be youthful so used this as an incentive. Some people are younger physiologically and mentally than their calendar age because they active make healthy eating choices while some people are older.

Take the quiz which covers all topics related to health, from what you eat, drink and smoke to how fast you drive and how often you use your cell phone.

After you get your results and find out how old you ‘really’ are you are given a compressive checklist of actions to take to reduce your real age. You can use the checklist to motivate you and guide you to know what new goals and habits to make in 2013

Good luck and I would love to hear what changes you will be making!!!

Filed Under: ADHD Behavior, ADHD Coaching, ADHD Treatment, Adult ADHD, Untapped Brilliance Blog Tagged: actions, add, adhd, changes, Dr. Roizen, drink, eating, Goals, habits, health, new years, positive, realage.com, resolution, smoking

Why is Omega 3 so important when you have ADHD?

Posted on May 18, 2012 Written by Jacqueline Sinfield 2 Comments

We hear lots about information about various fats, Polyunsaturated, Monounsaturated, Trans fatty acid and Saturated fats. However, as your ADHD Coach the fact that I am most interested in is Essential Fatty Acids. Aptly named ‘essential’ as they are vital for your health. Yet, despite being so important our bodies cannot produce this fat, so we need to make a conscious effort to consume it.

The main categories of essential fats are Omega 3 and Omega 6.

Omega 3

Docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) alpha-linolenic acid (ALA) are all members of the group of fatty acids known as Omega 3.

DHA is found in cold water fish.
EPA, also found in fish, however the fish don’t produce it, instead they get it from eating algae.
ALA is found mainly in seed oils like flaxseed. We then convert in our bodies to DHA and EPA.

Why is Omega 3 so important when you have ADHD?
Studies show that DHA and EPA are very helpful as they improve attention, learning, memory and behavioral problems connected with ADHD as well as helping with co-morbidities such as anxiety, aggression and depression.

Omega 6

If you are eating a typical western diet you don’t need to worry about getting enough Omega 6. You will be getting lots in the form rapeseed soybean and sunflower seed oil. The ratio between the Omega 6 and Omega 3 you consume is vital in order to experience the benefits for your adult ADHD. 100 years ago the ratio between the 2 fats in the average person’s diet were 1:1, now our average ratio is around 20:1, weighed towards Omega 6.

How do you get Omega 3 into your diet?

Include cold water fish in your diet, e.g. Salmon, tuna, mackerel, rainbow trout
Walnuts
Flaxseed
Dark green leafy vegetables, such as spinach and kale

Even if you are eating a diet rich in Omega, it’s still important to take an Omega 3 supplement that includes both DHA and EPA, I recommend Dr. Barry Sear’s brand http://www.zonediet.com/omega-3-fish-oil.

emailWhy is Omega 3 so important when you have ADHD?

Filed Under: ADHD Treatment, Adult ADHD, Untapped Brilliance Blog Tagged: add, adhd, ala, body, dha, diet, epa, essential acids, fatty acid, fish, flaxseed, health, learning, memory, Omega 3, omega 6, supplements, walnut

How do I maintain focus in a high stress work environment?

Posted on October 20, 2011 Written by Jacqueline Sinfield Leave a Comment

keyboardHow do I maintain focus in a high stress work environment? First it’s important to take care of yourself with the first 5 steps of Untapped Brilliance.
This means, taking Omega 3 supplements, exercise regularly, eat a healthy ADHD diet, daily meditation and get enough sleep.

People find this a boring answer, as it is information they have heard before and they were hoping for something new and sexy. However, the reason you have heard about these things before is because they work!

These actions provide you with strong and solid foundations. A building with strong foundations can survive adverse weather conditions. In contrast, a building whose foundation is weak or non-existent will crumble with a slightest puff of wind. When you take care of yourself with those 5 steps you will find you are able to focus, concentrate and emotionally able to handle your high stress work environment.

There are other things you can do too when you are actually at work:

1) Take breaks. If you are busy and stressed you think that working through your breaks will help. It doesn’t. Breaks help you to be focused and on top of your game when you return.

2) Be in the moment. I know this sounds hard, but when you are mindful and focus on the task you are doing at that given moment, you will feel grounded and centered. You will get a sense of job satisfaction and if at a later point you question if you did it or to a good standard, you will know you did.

3) Positive Affirmation. Have a positive affirmation that you repeat to yourself in times of stress. It doesn’t matter what that is, so long as it makes you feel good. A few examples would be…’I am doing really well’ ‘I work well in a busy environment’ ‘I am focused and grounded’

When you talk to yourself calming, kindly and positively you will notice a big difference on your physical performance.

emailHow do I maintain focus in a high stress work environment?

Filed Under: Adult ADHD, Untapped Brilliance Blog Tagged: add, adhd, career, concentration, diet, focus, health, meditation, office, Omega 3, sleep, stress, work

8 Great Reasons to Exercise When You Have ADHD

Posted on September 30, 2011 Written by Jacqueline Sinfield 1 Comment

1) Increases Productivity

Billionaire ADHDer, Richard Branson, says that on days he exercises on he has 4 extra hours of productivity. Perfect proof that time spent exercising is an investment not an expenditure.

2) Allows you to focus on the task at hand

Try this experiment, next time you are sitting down trying to focus on a task, but just can’t. Get up and do 30 push ups or go for a run around the block. Now, sit down again. I bet you are able to focus and get that task done in record breaking time! This is because brain activities (like focusing and paying attention) are fed with oxygen and aerobic exercise increases the amount of oxygen in the brain.

3) Can replace stimulant medication

In his book, Spark: The revolutionary New Science of Exercise and the Brain, Dr John Ratey, says exercise can be a substitute for stimulant medication for some people or a complementary treatment for others.

4) Reduces Depression

There is a large amount of research showing that exercise is very effective in treating mild to moderate depression. Exercise seems to affect certain neurotransmitter systems in the same way that taking an antidepressant does. As one out of four ADHD adults suffer with depression, this is a great reason to pop on your sneakers.

5) Helps anxiety

Anxiety is helped by exercise both immediately and in the long term. This is great to know since 50 percent of adults with ADHD also have an anxiety disorder.

6) Improves learning and Academic results

When a school in Naperville included daily exercise in their students curriculum weight loss problems went down and Academic achievements up.

7) Aids Sleep

Getting regular exercise improves the quality of sleep, helps you fall asleep quickly when you climb into bed and reduces sleepiness during the day.

8) Increases Confidence

Research from the Journal of Health Psychology showed when people with low self confidence exercised their self esteem improved. This is brilliant news as many adults with ADD have low levels of self esteem.

Check out another article about ADHD and Exercise

email8 Great Reasons to Exercise When You Have ADHD

Filed Under: ADHD Behavior, ADHD Treatment, Untapped Brilliance Blog Tagged: adhd, adhd behavior, change, exercise, health, routine, sleep

Falling In Love and ADHD

Posted on August 27, 2010 Written by Jacqueline Sinfield Leave a Comment

Falling in love and the first few months of a new relationship is a really exciting time. You feel like you are walking on clouds and have a smile on your face for no particular reason and want to run and help strangers on the street.

This wonderful high is even more pronounced when you have ADHD because there is an increased amount of dopamine released in your brain. Dopamine is the feel good neurotransmitter that is known to be low in ADHD brains. Because of this happy feeling, ADHD adults can be serial daters. They love to be loved. However, when the heady phase has worn off and reality of day to day life with your new love sets in, life is less exciting and problems start to appear.

If you recognize yourself as a serial dater, yet would like a happy long-term relationship, here are 3 tips to make that transition:

1) Keep it real. It’s great that you have a new awesome person in

your life. However, that doesn’t mean that every aspect of your

life is suddenly magically transformed. You still have to go to

work, keep on top of the house work, etc. Sharing your life with a

special person is a wonderful thing, but they aren’t the magical

‘fix all’ to all of your life woes.

2) Have you noticed that the very things that attract us to our

partner are the very things that can drive you apart in the end?

Someone who is open and loving becomes ‘emotionally needy’ and someone who has strengths in organizing becomes a ‘drill sergeant’. Take

stock of the common traits of the last few people you have dated.

If there are recurring patterns, then develop that trait within

yourself. For example, if you constantly find people that are super

organized very hot, develop your own inner organizing side. When you do

this, you won’t be so attracted to the uber-organized person that

was problematic in the past.

3) Create a wonderful life for yourself. If you keep falling in

love over and over again, it could be that your life isn’t full and

exciting and so you look for the external excitement of the love

process to provide that excitement. This then sabotages your

efforts of having a long term relationship. Take a look at your

life see what you can add or take away so that is fun and joyful

every day, with or without a special someone.

You might also enjoy the article The ADD Relationship

Filed Under: Untapped Brilliance Blog Tagged: adhd, challenges, environment, health

Nature and ADHD

Posted on July 17, 2010 Written by Jacqueline Sinfield 3 Comments

Did you know there is a positive link between spending time in nature and ADHD? Researchers at the University of Illinois found that 20 minutes in nature helped reduce unwanted symptoms of Adult ADHD among its participants. While this study was done with children, the researchers state that their findings also extend to ADHD adults and the non-ADHD population.

If you live in the city or a built up area, don’t feel like you are discounted from the advantages. The benefits of being outside in a “green area” were present whether the participants were in a city park or a remote rural setting. This is great news as it means that no matter where you are in the world, you will still be able to implement and enjoy the benefits that being in nature has on your ADHD.

There are all sorts of ways to incorporate green time into your day, from a gentle stroll to something more adventurous. Here is a list of some activities you can do to ensure you are spending time in nature. However, there are many more!

1. A stroll or gentle walk
2. Bike riding
3. In line skating/skateboarding
4. Horseback riding
5. Growing a garden
6. Hiking
7. Canoeing
8. Fishing
9. Running
10. Flying a kite
11. Camping
12. If you have a garden, start doing some of your regular activities there, such as eating meals and reading the newspaper.
13. Yoga or Tai Chi (done outside)
14. Bird watching
15. Walking your dog

Depending on where you live and your lifestyle, some of these activities you will only be able to do at the weekend, while others are more accessible and you can do them every day.

Action Steps to Allow Nature to reduce your symptoms of Adult ADHD

If you aren’t used to being outside in a green setting, slowly integrate it into your life, until it’s part of your daily routine. Remember, it’s important not just that you are outside, but that you are in a green setting.

1. Have at least 20 minutes of green time a day (but there is no maximum.)
2. Try every item on the list once, just for fun.
3. On days that you aren’t able to go outside, notice and compare how you feel and function to those days that you are outside.

Filed Under: ADHD Treatment, Adult ADHD, Untapped Brilliance Blog Tagged: adhd, adhd management, Adult ADHD, environment, health, Untapped Brilliance

Your Body and Self-Esteem

Posted on July 12, 2010 Written by Jacqueline Sinfield 2 Comments

How you take care of yourself and your body is very telling of your self-esteem. If you abuse your body in any way, with food, drink or drugs it could be a sign of low self-esteem. This is where the phrase ‘fake it till you make it’ is perfect. You don’t have to wait until your self-esteem is higher to stop abusing your body. Start to treat it beautifully now and your esteem will rise. Nourish your body with healthy yummy food; give yourself permission to buy the strawberries, even if it isn’t a special occasion. A glass of wine with dinner or a cold beer on a hot day is great, but everything in moderation. It’s easy to wash down the stresses of the day with large quantities of alcohol but it’s not a good way to appreciate your body. If you take drugs to feel ‘normal’ there are lots of others ways to do that than to harm your body in this way.

When you start to take care of and appreciate your body, you will notice lots of many nice rewards. You will have more energy, both mental and physical. You will feel happier on a daily basis, and a sense of peace, because as much as one part has enjoyed the drink, drugs or extra food, the other part of you was feeling guilty and knew it wasn’t a good thing.

A great way to appreciate your body is to find an exercise that you love to do and then do it every day. Not only will you start to feel healthier and notice physical changes in your body when you exercise your body naturally craves healthy foods and water and so it makes moving away from the unhealthy substances much easier.

Start to take care of your body today and notice how much better feel about yourself inside and out.

Filed Under: Untapped Brilliance Blog Tagged: adhd, Adult ADHD, environment, Goals, health, procrastination, sleep

Adult ADHD

Posted on June 21, 2010 Written by Jacqueline Sinfield Leave a Comment

The general public is often surprised to learn about Adult ADHD. While most people are aware children have ADHD, they don’t realize it also affects adults. One third of children with ADD do grow out of it, while the rest of the population carry ADHD into adulthood.

Information on ADHD is growing all the time, and since little was known about it 30 years ago it is understandable why many adults didn’t realize they had it until adulthood.

A common way adults discover they have ADHD is that their school-aged child is diagnosed with ADHD. The parent then realizes that the ADHD characteristics that their child is presenting with are also characteristics that they also have . This leads them get an official diagnosis too.

Another group of adults realize that they experience challenges in life and they feel different from everyone else. After doing some research, stumbling across an article or hearing a snippet on the news about ADHD symptoms they will promptly get a diagnosis.

Reactions to discovering you have ADHD vary dramatically, but usually fall into 2 groups. Some adults feel very relieved finally they understand why they are the way they are.Others feel angry that it took them so many years of struggling with life before they realized what it was it. Usually whatever the initial reaction, everyone wants the same thing which is to learn how they can live their best life.

Some adults have known since childhood that they have ADHD. However what they are now experience are different challenges. Learning skills on how to do well in school, are now replaced with the need to learn how to do well in a work environment, manage a household and take care of finances etc.

While there is often much negative thinking around Adult ADHD, there are also many wonderful gifts too. Once some of the negative aspects are managed ( which can do done with or without medication) then your wonderful gifts can shine through. This blog is a great place to learn about Adult ADHD as well as how to mange it and lead and full, rich and joyful life.

Filed Under: Adult ADHD Tagged: Adult ADHD, challenges, health, organization, overview, procrastination, routine, time management

ADHD Alternative Treatment

Posted on May 5, 2010 Written by Jacqueline Sinfield 2 Comments

If you have ADHD, alternative treatment is a population topic. Every week I send out a weekly newsletter and this article was the most popular in all the years I have been sending it out.

“Everything on the earth has a purpose, every disease an herb to cure it, and every person a mission.” – Mourning Dove

The term “herb” simply means a plant that is used medicinally. For centuries, herbs were used for their medicinal properties to soothe and heal illness and disease. Their use in the western world diminished towards the end of the 17th century when pharmacology and chemistry knowledge developed. However, in the last few decades there has been a resurgence of interest in herbs and their healing properties again.

Some people are very sceptical of using herbs and other methods of complementary therapy. If this is you, that’s ok! There are lots of other excellent adhd alternative treatment ideas to consider. However, if you are interested in herbs then this is a good starting place.

Herbs can be taken in the form of a tincture, in capsules and essential oils or drunk as a tea (my personal favourite.) Below is a selection of herbs that can help your ADHD.

Herbs that stimulate and aid cognitive functioning:

Ginkgo

Stimulates blood circulation, particularly cerebral circulation, and increases concentration, focus and aids memory. Note: It can take up to three months before seeing effects, and shouldn’t be taken with Ritalin or other ADHD medication.

Rosemary

Improves and stimulates memory. In Greece, students burn this herb in their rooms during exam time. Note: Not recommended for people who have hypertension. Ask a naturopath or an aroma therapist before using rosemary essential oils.

Bacopa

Stimulates intellectual activity such as focus, concentration, memory and mental endurance.

Syberian ginseng

Stimulates the cerebral cortex, which is responsible for functions such as memory, attention, perceptual awareness, etc. As a bonus, it protects your immune system.

American ginseng

Often used in combination with gingko to improve the symptoms of ADHD, American ginseng is found in the form of capsules or in soups and teas. Like other ginsengs, it protects your immune system. Note: Not to be taken for more than six weeks straight.

Herbs that help you to relax and reduce anxiety and stress:

Chamomile

Soothes the central nervous system and can reduce nervous tension, irritability and emotional stress responses. Note: this plant stimulates perspiration.

Passionflower

Helps with insomnia (take two cups maximum before bedtime), acts as sedative for anxiety, aids stress and nervousness.

Herbs that do both!

Gotu Cola or Gotu Kola

Improves concentration, revitalizes and strengthens the memory and nervous functions and is an anti-anxiety and anti-stress agent.

Lemon Balm

Supports mental performance, attention span, accuracy and memory. Relieves restlessness, nervousness, anxiety and mild mood changes. For anxiety it’s best to take it in form of tincture.

A word of warning:

Before you dash to your nearest health food store, a word of warning: Because herbs are “natural,” our brains equate that with “safe.” However, herbs need to be used with the same care and respect we give pharmaceutical drugs. Remember, Morphine is “natural.” It comes from poppy seeds, yet it’s a highly addictive controlled drug. Like pharmaceutical drugs, herbs can have undesirable side-effects. However, unlike pharmaceutical drugs, herbal ADHD treatments are not standardized in terms of purity and dosage.

Herbal medication can interact with prescribed medication. Medical doctors may not be knowledgeable on the use of herbs, but your pharmacist is great resource to find out about any potentially dangerous interactions. However, the most effective and safest way to use herb’s as an ADHD alternative treatment is to work with a good naturopath or herbalist in your area. Bottom line, if herbal ADHD treatments interest you, they can be very effective. But you do need to practice caution as you would with any drug.

Filed Under: Adult ADHD Tagged: adhd, Adult ADHD, health, herbal treatments

Radio Show 5/3 with Guest Bonnie Hutchinson

Posted on May 5, 2010 Written by Jacqueline Sinfield 1 Comment

I was delighted to welcome a special guest Bonnie Hutchinson to the 2nd Untapped Brilliance Radio show to talk about how to meditate. Meditation is so beneficial when you have ADHD yet it is also very challenging so my mission was for listeners to learn how to meditate and to disperse any of their mental resistance around practicing it. Bonnie was the perfect person to do that since she is not only a meditation expert, and runs a highly successful company, but she also has ADHD. Bonnie has practiced meditation daily after purely by chance she discovered how it quieted her busy mind so that she could let her brilliant ADHD gifts shine through.

Here are 5 top tips from the show:

1) There is no right or wrong way to meditate. Personalize the meditation experience so that it works for you.

2) You haven’t ‘failed’ if your chattery mind keeps on chattering when you meditate

3) If you are resistant to meditating because you think it takes a long time, you can do a ‘power meditation’ for 5 minutes and get great benefits.

4) You can practice meditation no matter what your religious or spiritual beliefs

5) It’s OK to call “meditating” another name!

After the radio show Bonnie said she wished there had been more time to say that the key outcome to meditating is to calm your busy ADHD mind. However, if the word ‘meditating’ is off putting, or daunting to you, you can use another word(s) to describe it. For example: my ‘brain calming exercise’.

To listen to the show, and to practice a guided meditation with Bonnie click here!