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Cake day: June 23rd, 2023
  • TehBamski@lemmy.worldtoADHD@lemmy.world•Memory Retention IssuesEnglish
    9·
    17 hours ago

    Something that I haven’t seen in the comment section yet is having a diet that supports your brain functions.

    (I want to preface that in no way do you have to start a new diet for you to feel improvements. But it sure helps to build it out fully. Also, I’m using the word diet as in what you eat to sustain and improve your body, brain, and the systems within. And not one of those strict, fad-like things.)

    Starting my day with something high in protein, healthy fats, omega-3s, minerals, fiber, and if I can, antioxidants, is a must. I personally love eating a yogurt bowl for breakfast every day, as it provides all of the above. Mine consists of 4 Tps of plain yogurt (meaning no flavor, added sugar, or additives), 2 Tps of low sugar count flavored yogurt such as peach, vanilla or strawberry yogurt, 3/4ths of a cup of rolled oats, 1/2 - 3/4ths of a cup of low overall sugar and high protein trail mix, 1-1 1/2 Tps of chia seed and 3/4ths to 1 cup of no added sugar almond milk. And if in season, I absolutely add washed blueberries to my bowl. The trail mixes I use all have deshelled sunflower seeds as their mix. With peanuts, almonds (whole, halved or slivered), cashews, pumpkin seeds, raisins, and sometimes semi-sweet chocolate chips as well.

    Where’s what we should be focusing on with our diets as people with ADHD:

    Protein for Neurotransmitters

    A consistent recommendation is to start the day with a protein-rich breakfast and include protein in snacks throughout the day, because protein supports the production of brain neurotransmitters essential for focus and attention.

    Healthy Fats and Omega-3s

    Regular intake of omega-3 fatty acids (from sources such as eggs, salmon, almonds, walnuts, avocados, flaxseed, etc.) as they may improve focus and support overall brain function for those with ADHD. Fish oil supplements are sometimes suggested.

    Reduce Sugar and Additives

    Dr. Hallowell routinely warns against diets high in sugar and artificial ingredients, as these can cause blood sugar spikes and worsen symptoms of inattention and hyperactivity. “A diet high in carbohydrates, sugar, trans-fatty acids (and all those other ingredients contained in the many processed foods we Americans love to consume) is not beneficial for anyone, least of all people coping with ADHD.” - Feeding Your ADHD Brain… Literally

    Hydration and Micronutrients

    Proper hydration and intake of key micronutrients are vital for brain health, especially for individuals with ADHD. Staying hydrated helps regulate neurotransmitter production, particularly dopamine, which supports focus, mood stability, and impulse control. Mild dehydration can impair attention, memory, and executive functioning, leading to brain fog, irritability, and fatigue—issues commonly experienced with ADHD. - Hydration and ADHD - Nutrition in the Management of ADHD: A Review of Recent Research

    A reminder that I’m not perfect in achieving these things and still struggle in my life, regardless of whether I eat healthy consistently or not. But I can tell you that it has greatly helped me not feel as out of it every day, low energy, in a brain fog, lack of ‘average’ focus, etc. One other thing to add to this is either taking a multivitamin (that you’ve researched) or, for me, drinking a Vitamin Water daily. From that, I’m getting vitamin B12, which helps support your energy production. And while it’s not definitive in research, higher or normal amounts of zinc (8-10mgs /d) have been shown to suggest that it can help reduce symptoms of hyperactivity and impulsivity. Some studies have shown that having a regular amount of zinc in your body may enhance the effectiveness of stimulant medications. - Finally Focused: Mineral Imbalances & ADHD (Part 1: Zinc Deficiency & Copper Excess)

    Hope this helped.

  • TehBamski@lemmy.worldOPtoFunny@sh.itjust.works•*'What a weird period of time they lived in.'*English
    4211·
    7 days ago

    Hmmm. I don’t see myself as a misogynist. And don’t quite understand why I would be considered one for posting this content. (Was it because I didn’t find a male equivalent to share as well?)

    I found it was ‘punching up’ at those who spend thousands, or tens of thousands of dollars, to fake their reality. That being said, I understand the feeling of insecurity about your looks, as I’m a balding man. I could have spent the money to use Rogaine or a similar product when I started to go bald early on. But after a few years of thinking about it (back then), researching people’s takes for and against it, the cost to maintain it and finally, what kind of person I would consider myself if I did so. I ended up on the long road of accepting who I am. It hasn’t been easy, especially in my 20s, when your appearance means so much more. But in the end, I’m glad I didn’t go down that path. I’ve come around and have accepted that this is me, and I’m fine with the lack of hair. (It sure cuts down on haircut costs haha.)

    The bigger problem I have overall and why I ended up posting this image, was that I wanted people to A, have a laugh at the unrealistic and realistic sides of things depicted. B, spend some time thinking about their purchasing habits and more so, of what they purchase. And C, bring into question the ‘fakeness’ that our civilizations have been living in. And no, it’s not just women who are living a ‘fake’ life or more ‘fakeness’ than men are. That’s not my stance on this. My stance is that it’s ridiculous how many “things we need” to live a good life or better. Of course, that opens things up into a philosophical debate of what ‘is needed,’ but I have yet to find another species that needs a variety of tens/hundreds of thousands of things to work out, to live a good life on this planet. (And that’s another thing, we’re not the only species on this planet. So what gives us the right to generate and ‘dispose’ of these toxic products, byproducts, etc.?)

    This is just a starting point for discussion.

    I’d like to hear from you @mathemachristian@lemmy.blahaj.zone about the topic at hand. But first, why do you think I’m a misogynist?

  • TehBamski@lemmy.worldtoAsk Lemmy@lemmy.world•I've got a road trip planned. It'll be about 2800 mi, 4500 km. I think I'm prepared but sure I'm overlooking things. I'd love to hear your tips and recommendations; your holy grails!English
    41·
    12 days ago

    I’m gonna categorize things, as that’s how I would want to see my info while planning. These are just in order of how they came to me and not of importance.

    Comfort

    1. Pillows: Sure, hotels and motels have pillows for you, but you have to be there to use them. I recommend everyone bring at least one pillow. If you have room or a demand, bring more than one. Being able to nap or just get a bit more comfortable in the car goes a long way.

    2. At Least One Pair of Lightweight Footwear: Comfort is important while on a trip. You want to be able to have something to wear while you’re just moving in and out of the car, hotel/motel, or even walking around most indoor attractions. Breathability and lack of weight can help keep people from dropping down into “grumpy pants territory,” while on your trip.

    Safety

    1. Emergency Kit: It is crucial that you have one of these in your car. You want to be prepared for the worst of things and hope you don’t have to use it. Nearly all of them have these stample items in them:
    • Emergency Water: The American Red Cross says that you should pack 1 gallon of water per person, per day.
    • Emergency Food: Non-perishable and easy to prepare items. Since it’s just a road trip, you can keep the freeze dried food packs at home. But think about how much of the non-perishable foods you would need for each person to survive for three days if you got caught in a storm or disaster.
    • Durable Flashlight: A good flashlight should last you over a decade of use. A lot of people (and myself included,) recommend a highly recommended headlamp. Think durable camping headlamp or flashlight when searching.
    • Extra Batteries: Batteries are needed for a lot of things, such as your headlamp or flashlight. Just be mindful to cycle them out of your Emergency Kit every few years as they use their charge over time.
    • First Aid Kit: An absolute have. The American Red Cross sells a variety of First Aid Kits on their website store. Of course, you could make your own or get it from elsewhere, but the list of content in the kit is something to go off of while choosing/making yours.
    • SPF 30-50 Sunscreen: It’s never a bad idea to have a bottle of SPF 30-50 sunscreen in your car and/or in a travel bag. Even if it’s cold out or winter time, the sun’s UVs are still out. And that’s what you want to block long exposure to. Turns out, SPF 15 blocks 93% of UVB rays, SPF 30, 97% and SPF 50 blocks 98%.
    1. Tools and Items:
    • Multi-Purpose Tool: Better to have one and not use it, than it is to need it and not have one.
    • Emergency Blanket(s) (aka Space Blanket): This is a great thing to have in your car or with you while camping as it’s low-weight, low-bulk, and heat-reflective. “Their design reduces the heat loss in a person’s body, which would otherwise occur quickly due to thermal radiation, water evaporation, or convection.”
    • Water Purifier: It didn’t seem like it, but if you ever go backpacking more than a few hours away from civilization, I recommend getting a water purifier stick. Do your research. There are plenty of low quality ones out there.
    • Tire Repair Kit: Most cars have one, but if you don’t, get one suitable for your car. It’s best if you have learned how to fix a tire on your car before you’re out there. I wise tip I learned from online, was to keep a large section of cardboard folded and put it in your car. You can use it as a mat to keep your tools and body heat from being lost and your clothing from getting dirty. An alternative to this would be to have AAA or something similar, where you could call them to come out and fix it for you.
    • Plastic bag(s): It’s wise to have a few of them while on a trip as you can use them for loose trash, organizers, dirty clothing/shoes, etc.

    Trip Planning

    1. Map it Out:
    • Trip Planner: There are plenty of websites that can greatly help you plan your trip by mapping it out, giving suggestions of places and things to do, and often general info about the area. I’d recommend checking out several and see if they help you out any.
    • Gas Price Finder There are several websites or apps that offer updates to gas prices by location. Some even offer a trip planner to assist in this. And while it’s not gonna have you saving enough to go see your favorite band/artist in the fancy seats, it will at least help you not spend so much during your trip.

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