Neurophysiological psychologist Sarah Warley, who has worked with over 5,000 families managing neurodiversity, advocates for a holistic approach to addressing attention deficit hyperactivity disorder (ADHD) symptoms, emphasizing lifestyle and dietary adjustments as potent alternatives and complements to medication. Warley suggests that while ADHD diagnoses are rising, the focus should shift to post-diagnosis interventions, exploring biological factors before or alongside traditional treatments.
Warley's approach centers on three key areas: retained primitive reflexes, auditory processing, and bionutrition. Retained primitive reflexes, which are typically present in infancy and should disappear as the brain matures, can contribute to difficulties with balance, coordination, handwriting, reading, and emotional regulation if they persist. Specific exercises, such as balance movements and crossing the midline activities, can help address these reflexes. Auditory processing issues, where individuals can hear but struggle to process sounds, can also impact concentration, and listening-based therapies may offer solutions. Bionutrition highlights the brain's reliance on nutrients for chemical messengers affecting attention and mood. Diet, gut health, and the gut microbiome play crucial roles. For instance, imbalances in zinc and copper have been linked to reduced dopamine levels, which can affect focus in individuals with ADHD.
A case study cited involves broadcaster Chris Evans's son, Eli, who experienced significant improvements in reading and emotional regulation through targeted exercises for retained reflexes and personalized bionutritional support. His reading age improved dramatically, and his hyperactivity and emotional dysregulation lessened after addressing underlying biochemical imbalances and supporting his gut microbiome with supplements and dietary changes.
Warley emphasizes that while medication can be effective, it carries potential side effects like appetite reduction, sleep problems, and mood changes. She encourages exploring other options first, especially during school holidays when families have more flexibility to implement changes. Simple dietary swaps, such as ensuring steady blood sugar levels by prioritizing protein-rich breakfasts, limiting ultra-processed foods, and incorporating a variety of fruits and vegetables, can support more consistent energy, concentration, and mood.
Beyond diet, Warley recommends encouraging outdoor play, which helps children develop social skills, negotiate disagreements, and read facial expressions.
Exercise is also highlighted as a powerful tool for brain health, with research indicating that even short bursts of aerobic activity can improve attention and self-control. Activities like walking, cycling, dancing, or simply playing outside are beneficial.
Establishing routines, including regular mealtimes and consistent bedtimes, along with reducing screen time before sleep, can significantly aid children with neurodivergent challenges. Exposure to natural daylight soon after waking can help reinforce healthy sleep rhythms.
Warley is launching the BeBright app in September to make these approaches more accessible. She stresses that while these strategies are not magic cures and do not replace professional assessment or treatment, focusing on these fundamental habits can lead to significant improvements, especially when implemented during the summer holidays.