Student discovers impact of breakfast and exercise on ADHD

At 21, I began taking medication for ADHD following a challenging third year at university. In my ongoing column, I share my experiences with the highs, lows, and unexpected changes brought on by medication.

Weeks two and three of my treatment brought new insights. Unlike the first week filled with excitement and new projects, these weeks felt emptier. To keep myself engaged, I embarked on a breakfast experiment and incorporated more exercise into my routine.

### Breakfast Experiment

In my previous column, I noted that the stimulant effects of my medication seemed to diminish. I initially consumed a low-calorie breakfast of Weetabix and banana. As the medication’s effectiveness waned, I speculated that my breakfast lacked the necessary nutrients to support my medication. I hypothesized that a more substantial breakfast, particularly one with protein, might enhance the absorption of the stimulants.

I started my day with scrambled eggs and toast. After just two days, I noticed a remarkable improvement in my focus and productivity. However, I quickly grew tired of eggs, leading me to search for a more enjoyable and sustainable breakfast option.

After researching, I settled on a combination of fat-free Greek yogurt, protein granola, melon, banana, and honey. This meal is quick to prepare, nutritious, and costs less than £1.50 per serving. Preparing most of it the night before is convenient, especially when I’m not fully alert in the morning. This breakfast change proved to be a game-changer, significantly improving my morning routine.

### Embracing Exercise

I have a complicated relationship with exercise. While I appreciate the benefits and positive feelings I experience afterward, I often find the act of exercising monotonous. However, since starting my medication, I have consistently engaged in home workouts and run between five to ten kilometers every other day without it feeling like a burden.

This shift has made exercise a highlight of my daily routine. The process of starting workouts has become less daunting, allowing me to complete them without becoming distracted. For the first time, I regularly experience the surge of endorphins typically associated with exercise. Research indicates that individuals with ADHD often have lower baseline endorphin levels, but stimulants can boost endorphin production along with dopamine.

My commitment to exercise has improved my physical and mental well-being. I have successfully incorporated running into my routine two to four times a week, and I recently signed up for a charity 10k run in June, which has motivated me even further. I encourage others with ADHD to find ways to integrate regular exercise into their lives, but I recognize this can be challenging, particularly for those who are not medicated.

### Conclusion

These past weeks have taught me that medication is not a cure-all; it merely facilitates my ability to take action. The changes I’ve made to my breakfast and exercise habits have positively impacted my life. While I still face challenges, such as the medication’s effects possibly diminishing, I remain optimistic about my journey. In my next column, I will discuss my experiences at work while on medication and the role of caffeine in my routine.

Thank you for joining me on this journey as I navigate life with ADHD and medication.