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.

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Here are 3 that I recommend:

www.lumosity.com

Lumosity is a web-based cognitive training program designed by neuroscientists that allows you to improve your mental abilities by playing games. The games are based around 5 cognitive functions: memory, attention, speed, flexibility, and problem solving. Based on the areas you particularly want to focus on, Lumosity creates a personalized training program just for you.

P.S. it has a 3 day free trial so you can test it out.

www.attengo.com

Like Lumosity, Attengo is a web-based cognitive training program. However, the key difference is that it was specifically designed for people with ADD and learning disabilities. The emphasis of the training is on memory and attention. When you sign up, you are assessed on both of these areas and then a program is created for you.

www.brainage.com

Brain Age is played on The Nintendo DS. The premise behind the game is that the opium brain age is 20 years old. Your brain’s age is assessed when you start (I was horrified to find my brains age was 87. Over twice my biological age!). However, with fun games and problems you can quickly lower your age. Brain age was designed to stimulant your prefrontal cortex the anterior part of the frontal lobes and home to executive functions. It is thought that by using this area of the brain with these games you can sharpen intelligence.

As more is learned about the brain, we realize that just like the body, we need to exercise the brain to keep it in good shape. These programs help to develop and improve the cognitive functions that  ADHD adults struggle with…and what better way to do this than by playing games!!

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The official  definition of ADHD is described as a “Disruptive Behavior Disorder” where high levels of inattention, hyperactivity or a combination are constantly present in an individual.  Adult ADHD symptoms are different to that of a  child with ADHD. However please don’t be scared, the official term sounds MUCH worse than reality.

Here are 5 key ADHD symptoms that adults with ADHD experience:

1. Inability to Concentrate.

Lack of concentration has many implications. For example, losing track of conversations can mean important information is missed. Distractedness has implications at work and study. As well as missing information, you can experience resistance to things that need a deep level of concentration. This trait can cause tension in relationships as people can misinterpret it as lack of interest.

2. Lack of organization

Problems in planning tasks, personal organization and time management can result in labels being given such as “lazy” or “lacking in self-discipline” and “disorganized”. Often arriving late, hurried and ill-prepared, over committing and leaving tasks unfinished, the sufferer may feel unorganized and overwhelmed with resulting low self-esteem. ADHD adults find it hard to set up and stay with a routine.

3. Poor memory and Forgetfulness.

Memory and forgetfulness  can result in important possessions, such as passports, wallets and purses, laptops and palm pilots being lost or misplaced. Attending meetings, appointments and lectures punctually can be a real problem; sometimes they can be forgotten altogether.

4. Confusion and trouble thinking clearly

Adults with ADHD find it hard to perform up to their intellectual capability. There are difficulties with intense learning situations such as lectures and in-depth reading. There can be errors in spelling and math. Because of the tendency to become side-tracked, information can go unseen, resulting in mistakes at work. Often it can be difficult to maintain a job.

5. Depression and low self esteem.

Because the world is set up for people without ADHD, life can be challenging, and depression, anxiety and low self-esteem are often features in a person with ADHD.

As you are reading this list of ADHD symptoms please don’t feel depressed. There are many ways to manage your symptoms and lead a rich and wonderful life and this blog has lots of great ways to do this.

For someone with ADHD memory can be a big issue. It can result in important possessions, such as passports, wallets and purses, laptops and keys being lost or misplaced. In his book ‘Scattered Minds’ Dr. G. Mate tells an amusing true story but one that encapsulated what it is like living with ADHD memory issues. A gentleman with ADHD has a dog and together they go for daily walks. As the owner puts his coat, shoes, hat, etc. on in preparation for the walk, the dog stays peacefully under the kitchen table. The owner leaves the house and the dog waits under the table. The owner comes back several times for forgotten items, such as keys, wallet etc. then on the third time the dog gets up and joins his owner for the walk. This wise dog had gotten the hang of living with an  Adult ADHD!

This story always makes me smiles. A great solution for helping your memory is creating new small habits. For example, if you are someone who is always leaving bags, umbrellas etc. on public transport, one of your new habits would be to briefly cast your eyes around where you were sitting to make sure you have everything before you leave. It only takes a few seconds, but you will be amazed how quickly it becomes second nature and how much time you save when you don’t have to phone bus companies or taxi firms to see if they have found your missing items.

Another example of a new habit would be to create a check list of everything you need before leaving the house and stick it to your front door. The list will probably include, wallet, cellphone, keys, bag. However you will personalize it suit your lifestyle. Then, get into the habit of checking this list and the items that you have on you before walking through the door. Very soon, you will notice that you are automatically checking to be sure you have everything without even looking at the list.

Have a special place to keep important items, such a passports. When you come home from your travels, pop it in that special place. Perhaps a top drawer, a pretty tin, whatever it is make it your top priority to return it as soon as you return from your trip. This removes an enormous amount of stress from your life as you always know where your important items are at all times.

Your homework this week is to think of 5 areas of your life where you are forgetful and then create small habits around those areas to help you both remember the items AND save time and reduce your stress.

Goal setting is a wonderful tool for adults with ADHD as this keeps you focused on what is important in your life.

Without goals your natural default position is to be fighting fires every day and you lose control of your time. Here are the top ten reasons to set goals when you have ADHD

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A great technique that is really helpful in ensuring you get to appointments on time is to set an alarm on your cell phone to let you know when you need to leave for your appointment. For example, if you have a dentist appointment at 1pm, allow another 15minutes before you leave to gather your belongings together, keys etc., and you know it takes 30 minutes for the drive and 15 minutes to find parking and walk to the building then you would set your alarm to go off at 12 noon. No matter how engrossed you are in your activity the alarm will alert you that it’s time to leave. Using your cell phone for your reminders is a great tool because it’s an item that most people always have with them.

You will find that not only does your memory improve when you start to implement the list of suggestions below, but your other symptoms of ADD/ADHD will also improve too!

Practice self care

When you take care of your basic needs, such as food, exercise and sleep, your body repays you with improved memory.

Eat. The phrase “you are what you eat” is really true. You need to feed your brain in order that it can function at its best. Eat a well-balanced diet of protein, fresh fruit and vegetables, and whole grains. Take a good multi-vitamin too, to support your body, as well as an Omega-3 supplement.

Exercise. Exercise helps increase the flow of blood to your brain. If you have been eating good food then the brain gets these nutrients.

Relax. A stressed person’s memory ability is reduced. One particularly stressful period in my life, my short-term memory became non-existent. I realized where the term “brain like a sieve” came from. However, when the stress disbursed, my memory returned. So be sure to do things to relax. Meditation and exercise are two great ways.

Sleep. Think of the last time you didn’t get a good night’s sleep. Was your mental ability a bit “off”? Lack of sleep reduces your memory. Make sure you get enough sleep every night.

Avoid alcohol and drugs such as Marijuana. Both seriously affect your ability to remember.

As well as taking care of yourself physically, there are some behavioral changes you can make to increase your memory.

Don’t multi task. Do one task at a time. Not only will you be more productive, your memory will be stronger. This is because when you are scatted you give less attention to what you are doing and your memory suffers. Your memory is only as good as the attention you gave to the incoming information. Don’t be alarmed if you have ADD. It might be harder for you than your peers, but it’s still possible.

Be mindful of doing task. This is particularly true of simple everyday tasks, such as switching the oven off, locking up before going to bed, or turning your lights off in your car. When you are mindful of what you are doing, you won’t have to second guess yourself or get up in the middle of the night to check and double check.

Develop routines. Developing routines gives your memory a rest. For example, you might want to develop a night time routine. Rather than every night having to reinvent the wheel, write down four things you need to do that you aren’t doing, such as pack bag for tomorrow, get clothes out for the next day, take vitamins, put the dishwasher on. Done often enough (habits are said to form somewhere between 21 and 28 days), then this is part of your routine and you no longer have to remember to do these tasks.

Use memory saving tools. I am always surprised at the number of people who don’t use an agenda to write down their appointments, birthdays, etc. They tell me they have a good memory and don’t need to use one. That might be the case, but it’s quite stressful having all those dates and times running through your head all the time. Instead, save your memory for faces and names, and other details and facts. Use memory saving tools such as address books and agendas to give your memory a rest.

Keep on doing the things that work for you. You probably have developed certain tricks to help you to remember to do things. For example, leaving the empty carton of milk out on the counter to remind yourself to buy more milk or tying a knot in your handkerchief. Keep on using these tricks and develop more. There is no shame in this.

Keep your brain alive. Embrace new mental skills. Learning a new language or completing puzzles such as Sudoku and crosswords are not only fun, but also really help your memory.

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