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With 6.1 million children in this country bearing a past or present ADHD diagnosis, it’s little wonder folks had a lot to say in the initial post I did on the subject a few months back.  For the most part, people were pumped to discover new potential therapies for themselves or loved ones, or at the very least to find validation in their own hunt for side effect free ADHD treatment. Others questioned the validity of certain alternative approaches, and still more posed questions about other treatments they’d heard about or were interested in.

Is there any substance to the other alternative therapies I added in passing within that previous post? What else shows promise? Let’s dig in….

Neurofeedback Strategies

Many of those seeking other answers to the ADHD question have probably heard mention of neurofeedback, which continues as a debated prospect. As far back as the 1930s, the EEG was being used to condition certain parts of the brain and teach “voluntary control” over a person’s alpha blocking response. In essence, this neurofeedback therapy is intended to enable a person with ADHD to regulate their brain activity, thereby enhancing concentration and moderating behavioral difficulties.

For the most part, controversy surrounding neurofeedback strategies for ADHD has stemmed from a high degree of heterogeneity amongst study approaches, with a definite lack of standardized protocols. Despite this, however, there has been an overwhelmingly positive flood of results from neurofeedback studies through the years, with a 2009 meta-analysis showing substantial impact for inattention and impulsivity, and lesser but still substantive effects for hyperactivity.

A more recent literature review suggests that while certain previous studies may have had overinflated results, trials that followed standardized protocols have reported statistically significant and reliable results in treatment of ADHD. Thus, while neurofeedback therapies aren’t universally successful, they’re definitely worth looking into.

Acupuncture

Skim the literature for recent research on acupuncture therapies for ADHD, and you’ll find that most applicable studies have used acupuncture in conjunction with common pharma treatments. This in itself doesn’t reduce the value of the studies, as complementary therapies are often far more effective than standalone ones; however, it does muddy the waters a little in terms of standardizing results.

A Chinese study published in 2015 divided 120 participants into two groups: one receiving acupuncture and psychological therapy, and another receiving methylphenidate. After 12 weeks of therapy, the acupuncture group had significantly better hyperactivity scores than the drug group. In the same year, an Iranian team of researchers showed that just 12 acupuncture sessions in a small group of children already on methylphenidate could improve ADHD symptoms by 23-72%. Because of the small cohort, however, and the lack of control, the results should obviously be taken with a grain of salt.

Finally, a 2015 meta-analysis covering 13 trials and 1304 subjects concluded that acupuncture was either just as effective or superior to other treatments (pharmacotherapy or behavioral therapy) in addressing symptoms of ADHD, with the added benefit of fewer side effects.

Personally, I wouldn’t put all my eggs in the acupuncture basket, but as a complementary therapy it shows promise.

Coaching

Following my first post, someone pointed out that I’d skipped over a very valuable ADHD therapy: coaching. Everyone is different when it comes to ADHD, and what works for one invariably doesn’t work for another. Most conventional treatments, and even some of the more alternative ones, either don’t or aren’t able to account for this individuality, making the success rate very hit-and-miss. The beauty of coaching is that it’s individually tailored to suit each person’s needs, and I like that there’s an element of accountability combined with a sociable face-to-face aspect that you simply don’t get with a lot of other treatments.

And when we look beyond the subjective, coaching really does work. A 2009 study of 45 adults with ADHD found that coaching had a “positive impact on the lives of people with ADHD,” while a slew of studies on ADHD college students showed that coaching helped to improve grades, boost learning, elevate self-esteem and make academic goals more attainable.

GABA

Research shows that ADHD is often associated with a deficit in Gamma-aminobutyric acid, more conveniently known as GABA. A small 2012 study used MRI to determine that children with ADHD had reduced GABA concentrations when compared to control subjects, a finding that’s mirrored in animal studies and has more recently been linked to GABAergic inhibitory neurons.

It stands to reason, then, that supplementing with GABA could improve symptoms of ADHD. Unfortunately, GABA supplementation for the treatment of ADHD isn’t well studied, and certain specialists maintain that supplemental GABA isn’t able to penetrate the blood-brain barrier. Then there’s the whole correlation vs. causation argument, but we won’t go into that.

In fact, I couldn’t track down a single study supporting the use of GABA for treatment of ADHD. An extensive search yielded repeated mention of a standalone study, in which a Japanese medical faculty research team used a natural form of GABA to elicit higher test success rates in students; however, the study itself remains elusive.

While anecdotal evidence suggests it might help with ADHD, I’d be inclined to wait this one out until we know more.

L-Carnitine

After the previous post, someone commented on the potential benefits of L-carnitine for ADHD. I got to digging, and while I didn’t come up with a lot, I did find preliminary research in the past two decades that shows a possible positive effect from L-carnitine or acetyl-L-carnitine (ALC) supplementation for symptoms of ADHD.

In an earlier Dutch study, 13 out of 24 boys with ADHD who received L-carnitine showed improved behavior both at home and in school. In a 2007 study, 112 ADHD children between the ages of 5 and 12 received weight-based doses of 500-1500 mg ALC twice a day for 16 weeks. While teachers didn’t notice a significant difference in inattention overall, when divided into ADHD subtype there were marked differences: ALC produced superior results in inattentive type children, while it had the opposite effect in combined type children. Clearly, ALC may work for some, but it may make the situation worse for others.

Caffeine

Following the previous post, several people noting that caffeine was actually a pretty useful tool when it comes to ADHD. One person commented that, while caffeine disrupted her sleep, it also helped to improve her focus. Another said much the same thing, pointing out that caffeine can act as a stopgap for that dopamine dis-regulation that’s so part and parcel with ADHD. And, of course, most standard medication therapies for ADHD are stimulants. 

That being said, caffeine is surely a double-edged sword. On the therapeutic side of the story, several animal studies have been published examining the role of caffeine as a less side effect-laden stimulant drug in the treatment of ADHD symptoms. A 2011 study found that 14 days of caffeine treatment in rats with induced ADHD brought on a significant improvement in attention deficit symptoms. An earlier study showed that pre-test administration of 1-10 mg/kg caffeine in spontaneously hypertensive rats (considered the genetic equivalent of ADHD humans) significantly improved spatial learning deficits.

At the other end of the spectrum, there’s a lot we still don’t know about the diverse effects caffeine exerts on the human brain, particularly in the case of children. While most research suggests that caffeine is generally well tolerated in “normal” concentrations, children are increasingly being exposed to caffeine above and beyond what might be considered normal. And while a child (or even an adult, for that matter) without cognitive issues might not display any adverse side effects to caffeine, all studies agree that caffeine response is very individual-specific. In higher amounts, caffeine is infamously associated with impaired sleep—a known catalyst for worsening ADHD symptoms—and in anxious people it can dramatically increase levels of anxiety. For some, it might be worth discussing with your physician, particularly if you’re not taking other stimulant drugs or looking for a combination of strategies to get off of a stimulant prescription.

B Vitamins

One of our commenters mentioned that she recommends water soluble b-vitamin complexes as part of a healthy regime for keeping ADHD symptoms at a low level. And I’m inclined to agree that this is a good approach, knowing that many people are typically deficient in many of the b vitamins and considering the important role they play in brain development and cognitive health.

While studies that specifically address possible links between b-vitamin deficiencies and risk/severity of ADHD are thin on the ground, this 2010 paper piqued my interest. It examined the role that b vitamins play in the central nervous system, pointing out that b vitamins elicit a similar dopaminergic effect to agonists like methylphenidate. It stands to reason, then, that upping b vitamin intake (primarily through food but secondarily through a good B complex) might serve as a viable alternative (or at least complementary therapy) to side effect laden dopamine agonist drugs.

Add to the fact that supplementing with folate, B12 and B6 has been shown to limit brain atrophy and cognitive impairment, and there’s very little reason why anyone wouldn’t prioritize this group of vitamins. As always, consult the doctor first though.

Keto Diet

Someone last time noted how surprised they were that I hadn’t covered the potential benefits of ketogenic-style diets for ADHD treatment. My main reason for this was a lack of studies examining the keto-ADHD link, but it’s a worthwhile discussion.

The only study I’m aware of directly applying keto to ADHD is one on dogs, strangely enough. Published in 2016, researchers found that placing dogs diagnosed with idiopathic epilepsy on a keto-style diet for 3 months helped to significantly reduce ADHD-related behaviors. Back in the human arena, there’s of course a trove of research demonstrating the impressive results ketogenic diets can have on conditions like bipolar mood disorders, Parkinson’s disease, MS, traumatic brain injury, and others.

It doesn’t take much of a leap to establish a possible positive connection between going occasionally keto and improving certain ADHD symptoms, especially those associated with focus and concentration. Once again, this will be an individual process, and not everyone will respond favorably to a ketogenic diet. With kids, in particular, consult your doctor, but for adults and older teens give it a go and see how your body responds.

Finally, I’ll add that there are plenty more suggested strategies and therapies I haven’t yet touched upon, and research continues to highlight new prospects.

In the meantime, it’s all about safe experimentation. No one practitioner or coach is ever going to have all the answers, so it’s up to each of us to do the research, think critically, and assemble what works for us or our loved ones.

Thanks for reading everyone. Be sure to post your thoughts, suggestions and questions in the comments below.

The post Alternative Therapies For ADHD: Part 2 appeared first on Mark’s Daily Apple.

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When my husband and I were gifted a Dutch oven as an engagement gift a couple of years ago, I knew it would be something we’d cherish for a lifetime — but I had no idea just how quickly we’d fall in love with it. There’s a good reason why so many home cooks own one: It’s easily the most versatile pot around.

Sure, it can do the usual things large pots can do like simmer a soup or boil pasta water, but where it shines is in the things you might not think to use it for when you first bring it home. Here are seven things you can make in a Dutch oven that really set it apart from every other pot and pan you have in your kitchen.

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What are food magazines for?

In an age when every recipe in the world is just a Google search away, and you can instantly download almost any cookbook that’s ever been printed, what exactly is the role that food magazines play?

What’s the point of them?

Well, for one thing, they can still open your eyes to new food traditions, unfamiliar ingredients, and exciting new chefs. They’re a monthly way to curate the world of food and cut through some of the noise. And that is a wonderful, valuable thing.

But sometimes they can do more.

Food magazines can convey vital stories that need to be told. They can shine a spotlight on the defining issues of the moment — even troubling, controversial ones — that are reshaping the world of food. This was a hallmark of the Ruth Reichl era at Gourmet, with stories like Barry Estabrook’s award-winning 2011 exposé on the plight of people working in the Florida tomato industry. With Gourmet becoming a more and more distant memory, important coverage like this seems to have become less frequent.

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Living life on your own terms isn’t just a quaint turn of phrase. It has huge effects on your health. A large body of research shows that the less control you think you have over your life, the higher your mortality risk. That persists even when you control for other health variables and biomarkers. It’s even true for animals. Self-agency—or even the illusion of it—appears to be a requirement for healthy, happy aging.

And unlike some of the characteristics shared by centenarians, like good genes, control is malleable. You can’t change the structure of your DNA. You can, however, wrest control over your own life. Despite whatever challenges present themselves, you get to decide what purpose you contribute to each day.

How?

Pay attention to that voice inside urging you onward. If something speaks to your soul, answer the call. Check it out. See where it leads. It’s usually guiding you to a good place, a place of clear and enriching purpose.

This is the crux of Stoic philosophy—living life on purpose. If we don’t know at the core what we want to cultivate in our lives, one thousand other agendas will freely rush in and take over the entire event. At the end of life we’ll see that we lived other people’s interests and demands instead of ours. It’s an own your days or your days will own you kind of thing….

The simple truth is where we invest our time is where we invest our lives. How much are you aligning yourself with your purpose each day—or are you putting that off while you continually “take care” of other pressing concerns? Without care, those pressing concerns become our lives, and we’ve abandoned our visions, not to mention our self-care.

What do you want your life to be about? Being a compassionate, present parent or caretaker? Being a devoted partner? Being a committed activist or artist or entrepreneur? Being an example of inner and outer health? Being a spiritual seeker? A socially conscious presence on the planet?

Maybe a better way to phrase it is this: what do you want your legacy to be? Legacy is the outcome of the purpose we embody throughout our lives. A pile of money is a collection rather than a creation. Raising a child who is healthy and well-adjusted is a creation. Applying your gifts to a company that serves a legitimate need in the world or championing a cause that enriches a community is a contribution if not a creation. Some people are happy with what they have, while other people are happy with who they are. The Stoics asked us to appreciate the difference.

Purpose, like health, can and should be the centerpiece of each day. Integrity of purpose begins today. Like health integrity, it obliges us to get real about our choices and whether or not they’re in alignment with that purpose. Each day the better guidance isn’t asking ourselves what we want but what kind of people we want to be.

Perhaps more than at any other time in human history we have the opportunity, the privilege really, of discerning our overarching pursuit – our main objective in life. What is it that we really want more than anything else? What would bring us the most peace, the deepest gratification, the most genuine fulfillment?

Knowing we had dedicated our lives to a central interest could offer us the most satisfaction and peace at the end of our days. That is our purpose—the interest and organizing principle we must live out and guard as we go through this life, which after all is only the succession of our daily choices. Choose purposefully today.

For More on Life Purpose:

7 Ways To Use Stoic Philosophy To Improve Your Health and Happiness

Does Life Purpose Enhance Longevity?

How To Move Through Life With an Edge

The post Primal Starter: Living Purposefully appeared first on Mark’s Daily Apple.

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We like to think we’re pretty responsible with money around here. We meal plan and eat leftovers in order to keep our grocery budget down. We make coffee at the office instead of running out for expensive barista-made stuff. We don’t even buy kitchen gadgets all that often — and when we do buy them, we hunt around for the best deal.

All that’s to say: We think we deserve a minute to go totally gaga and lose our minds over this beautiful Dutch oven.

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Let me set the stage for you: It’s Little League night and your slow cooker is already rocking a pretty awesome chili that is waiting for you. Next thing you know, 10 little eaters are on the way over to devour the chili you were planning for leftovers. Sheet pan cornbread is here to save you and fill up those hungry little champs.

Imaginary Sand Lot scenarios aside, sheet pan cornbread has the unique advantage of cooking more quickly, thanks to its short stature, and it does serve a crowd in a hurry, all while remaining tender, crispy, and full of buttermilk flavor.

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Cleaning a Dutch oven isn’t as complicated as, say, washing a cast iron skillet. But it’s also not as simple as rinsing out a stainless steel pot. Scrub too vigorously and you can scratch or chip the precious enamel coating. Work too gently and you’ll leave behind stains or burnt-on bits. Although top Dutch oven manufacturers like Le Creuset and Staub says their pots can go in the dishwasher, it’s recommended that you mostly hand-wash the heavy bottoms and lids.

Usually a soapy sponge and water can cut it, but here’s what you do if you’ve got a more aggressive mess on your hands. (If you’ve really made a mess, you might need this story: How To Clean Burnt Stains Off Enameled Cookware.)

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As an independent gym owner or a fitness professional, you always need to be asking yourself: What business do I want to be in? What will win in the end? Fads and trends and marketing ploys come and go, and before blindly jumping on board whatever new game those around you are playing, you always should consider if it’s right for your business.

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During the warm summer months a big, main course-worthy salad is always on my weekly rotation for dinner, but it rarely makes an appearance during the chilly winter months. Only warm meals will do this time of year, which crosses cool, crisp bowls of vegetables right off the list. This salad, however, was dreamt up for winter.

It’s filled with warm, hearty roasted mushrooms and sweet potatoes and rounded out with plenty of baby kale, that wilts ever-so-slightly when tossed with the warm vegetables and a garlicky balsamic vinaigrette. Then everything is finished off with crumbles of tangy goat cheese and crunchy pumpkin seeds to ensure it’s a vegetable-driven meal that will satisfy.

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Stuck in a cooking rut? Forgot to meal plan? Thinking of ordering takeout? Not so fast — this one-skillet chicken with tortellini is here to save dinner. By using smart shortcuts, like refrigerated tortellini and shredded rotisserie chicken, you can have this warm, comforting meal on the table in just 30 minutes. Easy!

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