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Nature’s Secret Prescription: How the Outdoors Can Help ADHD Minds Thrive

If you’re an adult living with ADHD, chances are your mind is constantly juggling a thousand tabs—emails, reminders, missed appointments, forgotten tasks. Your brain feels like a web browser that never quite shuts down.

While medication, therapy, and structured routines offer essential support, there’s one tool often overlooked in the ADHD toolkit: the great outdoors.

Yes, that patch of green outside your window—or a short drive away—might be doing more for your brain than you realise.

Why Nature Works: The Science Behind It

Living with ADHD often means contending with mental fatigue, distraction, restlessness, and emotional highs and lows. But spending time in natural environments—parks, forests, beaches, even your garden—can be a powerful, non-invasive way to reset your mental state.

  1. Nature Gently Restores Attention

Unlike urban life—filled with traffic, screens, and endless stimuli—nature places few demands on your attention. It gently draws you in with the sway of trees, birdsong, or the crunch of leaves underfoot.

This phenomenon is known as Attention Restoration Theory, and the results are compelling:

  • Reduced mental fatigue
  • Improved concentration
  • Replenished cognitive energy

Several studies show that even a short walk in the park can significantly boost focus—especially in individuals with ADHD.

  1. It’s a Natural Mood Stabiliser

ADHD isn’t just about attention—it often comes with stress, anxiety, and mood swings. Spending time in green spaces helps regulate emotions and bring a restless mind to calm.

  • Lower cortisol (stress hormone) levels
  • Improved emotional regulation
  • Elevated mood from sunlight and fresh air

Sunlight also triggers vitamin D production, and exposure to green spaces increases negative air ions, which may help boost serotonin. The result? You feel lighter, calmer, and more grounded.

  1. Move Your Body, Fuel Your Brain

Spending time outdoors often involves movement— whether it’s walking, gardening, cycling, or hiking—and physical activity is a game-changer for ADHD minds.

  • Exercise boosts dopamine and noradrenaline—key neurotransmitters that support focus
  • Enhances memory and executive function
  • Improves sleep quality, which in turn sharpens attention

Even a light stroll through your local park can be as mentally refreshing as it is physically beneficial.

  1. It’s Brain Food—Without the Calories

Research shows that time spent in nature positively impacts brain areas responsible for emotional regulation, focus, and problem-solving.

  • Sharper thinking
  • Better emotional balance
  • Increased creativity and reflection

Think of nature as a low-cost, high-return spa for your brain.

Try These Simple Nature Habits

Not sure where to begin? You don’t need to climb a mountain or spend a day in the woods. Small, consistent exposure to nature is all it takes:

  • Take a 15-minute walk in a park after lunch
  • Start your morning with tea on the balcony or in the garden
  • Work near a window with a view of greenery
  • Choose a green route for your walk or commute
  • Create a small indoor plant corner—or get your hands dirty in the garden

💡 Remember: It’s about consistency, not intensity. Let nature become a daily ritual—like taking your multivitamin or doing your stretches.

Nature Is More Than a Backdrop—It’s Therapy

For adults with ADHD, nature offers more than just a pretty view. It delivers restorative focus, emotional calm, mental clarity, and improved brain health.

At a time when our lives are ruled by devices, deadlines, and digital noise, stepping outdoors might just be the most natural and effective reset your mind needs.

So next time your thoughts feel scattered, your to-do list never ends, or your focus is waning…
Pause. Breathe. Step outside.

#BeTheForce

Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a doctor for personalised guidance and recommendations related to ADHD.

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High Intensity Interval Training and Its Benefits

HIIT and its benefitsYou’ve likely come across the term HIIT in recent years. High-Intensity Interval Training is an exercise routine that many people swear by to get optimal results! While there may be some confusion about what HIIT entails and who should do it, we’re here to clear things up!

What is High Intensity Interval Training?

HIIT, or High-Intensity Interval Training—also known as Sprint Interval Training or High-Intensity Intermittent Exercise—is a workout designed to aid in fat loss and increase stamina.

In this routine, a person performs a burst of high-intensity exercise (like sprinting for 30 seconds) followed by a short burst of active rest (like walking or jogging for 30 seconds) for a total of 4-5 minutes. You then take a minute or two of rest and repeat the same pattern with different exercises.

The main focus of this routine is continuous movement, alternating between high and low-intensity exercises. HIIT is suitable for all ages and can be done 4-5 times a week for best results.

It’s advised to start with a 1:1 ratio of high to low intensity—30 seconds of high intensity followed by 30 seconds of low intensity. As you progress, you can increase this ratio to 2:1.

Benefits of HIIT

  1. Quick Workout For Busy Individuals: HIIT workouts can range from 10 to 45 minutes, combining one or multiple exercises. It’s the perfect workout if you’re short on time but still want effective results. You can burn up to 500 calories in a 40-45 minute session, depending on the exercise and ratio chosen.
  2. Fat Loss: HIIT quickly raises your heart rate to the fat-burning zone and keeps it there, as there’s no rest. This provides excellent fat-loss results in a short period compared to traditional cardio, and the results are noticeable.
  3. Increased Endurance: This routine is highly effective for building stamina, even if you start at lower speeds. Many who practice HIIT have noticed they can run longer and faster after consistently following the routine.
  4. Improved Brain Functioning: Research conducted at various institutes has shown that following a HIIT routine for some time can lead to the following changes that enhance brain functionality:
    • Increases neuron count
    • Improves cognitive function
    • Reduces nerve stiffness and inflammation
    • Promotes new blood vessel development in the brain
  1. Better Physical Performance: Research from the University of British Columbia revealed the following benefits of HIIT compared to traditional, moderate-intensity workouts:
    • Enhanced stamina
    • Greater endurance
    • Boosted metabolism
    • Increased speed and agility
    • Higher peak power

As we can see, HIIT is more than just a popular method for fat loss; it also improves essential aspects of both mental and physical performance. You can add HIIT to your current workout or try it instead of your usual cardio routine for a week.

Here is a Quick HIIT Routine You Can Follow  

  • Jumping Jacks – 1 minute
  • Squats – 1 minute
  • Spot Running – 1 minute
  • Squats – 1 minute
  • Jumping Jacks – 1 minute

Rest for 1-2 minutes, then do 2-4 sets depending on your fitness level.

Was this article helpful? Did we miss out on any facts? Let us know in the comments below! For more on fitness and workouts, check out Healthy Reads.

To workout with an expert, you can join our live, interactive, online classes on GOQii PRO, where our certified fitness experts will guide you on the correct form and posture in real time, while making sure that you are well motivated! You can book a class now from the GOQii App.

#BeTheForce 

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Everyday foods for Memory and Concentration

Relax!!! You are not the only one. We all cruise in the same boat. These are common concerns that every parent faces.

The key to concentration, memory and intelligence to a great extent depends on the food that a child eats. It is very vital that a child’s food be balanced and most of us fail to understand this.

We come across a variety of food items on a daily basis and also practically use them in our own kitchen. But, we barely know of its potent usages.

Yes, some of the responses to the curious questions above are in our very own kitchen. Let us explore the foods that help our kids concentrate and intensify their memory.

ALMONDS:

These little brown coloured ovals also called ‘Badam’ is preferably the world’s healthiest food stuff. Almond is generally rich in proteins. Protein helps repair brain cells and boosts cognitive functions. Almonds contain the mineral Zinc which acts as an antioxidant in the body that competes against the free radicals which otherwise attack and breakdown brain cells.

Vitamin B6 and E promote brain health and also slackens the ageing of brain cells; which eventually harms the memory. Omega-3 and Omega-6 fatty acids present in almonds upsurge intellectual levels. Magnesium promotes the strengthening of brain nerves.

RED ONION:

Red Onions have decent levels of anthocyanin and quercetin. Researchers propose that flavonoids including the anthocyanin’s have the ability to prevent age-related brain impairment. It also enhances memory. Anthocyanin inhibits neuro-inflammation, activating synaptic signalling, and improving blood flow to the brain. This makes it an excellent memory food.

A 2005 study by Hokkaido Tokai University scientists concluded that di-n-propyl trisulphide, a sulphur compound found in onions, improves memory impairment.

INDIAN GOOSEBERRY:

Indian gooseberry, popularly known as Amla is a fantastic brain food. We all have memories of our parents feeding us chyawanprash (prepared using Amla) as they believed Amla increases memory. Our Indian beliefs do have some scientific evidences that prove them right.

The antioxidants present in Amla fights against the free radicals in the body which otherwise attack and breakdown brain cells. Vitamin-C content of Amla in it helps in the production of norepinephrine, a neurotransmitter which improves brain activity. The iron content in Amla facilitates oxygen transportation, preventing brain degeneration.

WATER:

Yes, water. It is an absolute surprise!

Brain gets its electrical energy from water which keeps the brain functions going including thought and memory. Water is also needed for the production of hormones and neurotransmitters in the brain. Now, when you provide enough water to your brain you will be able to think faster, be more focused, and experience greater clarity and creativity. Daily hydration is required for optimal brain function as brain cannot store water.

FATTY FISH:

Brain requires essential fatty acids like Omega 3 and Omega 6 fatty acids. We need to include it in our regime as the body cannot process these acids. Fatty fish as the name suggests is filled with good fats – Omega 3 and Omega 6. Including fatty fish in the diet can boost the memory function by 15 percent. The fish highest in omegas include salmon, mackerel, sardines, rainbow trout, and albacore tuna. If you don’t like fish or eat it rarely, consider taking a fish oil supplement.

Gift your child with good and balanced nutrition and see the healthier them; booming in all facets of life. For more articles and guidance explore our Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

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Stroke: A Few Untouched Aspects

stroke

Stroke is the sudden death of some brain cells due to lack of oxygen when the blood flow to the brain is lost by blockage or rupture of an artery to the brain. According to the WHO, it is the second leading cause of death and the third leading cause of disability. Stroke is also a leading cause of dementia and depression. For commonly known causes of stroke, please refer to the article “Stroke: Straight Dive or Pavilion” published earlier. While you might have read a number of reasons which lead to stroke, this article focuses on the importance of emotional health to prevent stroke.

 There Are 2 Main Types of Stroke  

  1. Hemorrhagic Stroke: is caused by bleeding in the brain due to a weak spot in the wall of the vessel, which can cause an aneurysm (bulging of the vessel wall). The vessels can also be weakened by chronic or very high blood pressure and break from force. When the vessel breaks, blood leaks into surrounding tissue, and the brain doesn’t get the oxygen and nutrients it needs.
  2. Ischemic Stroke: results from blocked arteries, which often occur from cholesterol build-up, called plaque. Plaques on the inside of the vessel can be fragile when blood flows past, causing the plaque to lift.  But in the blood vessel, when a plaque lifts-up and the body tries to heal it, like it would scab on your arm, it makes a clot where that plaque lifted up, which blocks blood flow and can lead to ischemic stroke.

The human body is magical. When the mind perceives a threat or stress, the body releases cortisol and adrenaline to cope with it. These hormones impact the homeostasis of the body; the other parameters get deranged and affect the healing processes of the body. Now, if your personality is to take constant stress, cortisol and level of other stress hormones will be high to ensure the body deals with stress. This could cause retention of salt which might increase blood pressure. Stress also causes an increase in blood sugar, which means the vessels can’t dilate or contract to better control blood flow. Increased cortisol is also known to disrupt sleep cycles leading to fatigue.

Anyone Can Be At Risk…

…for many reasons, not just stress. Sometimes, it just how your body responds.

While there is no concrete reason to state that positive emotions, a stress-free life or a balanced psychological state will not lead to stroke. However, there are numerous research studies to indicate that there might be a relationship between negative emotions, stress & stroke. In my practice, I have usually seen stressed people holding negative emotions fall prey to issues like stress, heart ailments, etc.  A University of Michigan study found that men who were more physiologically reactive to stress were 72% more likely to suffer a stroke.

Regardless of how your life or your job is, if you feel you are stressed, you most probably are.

If you’re still unsure, ask yourself these questions:

  • Does your significant other tell you, you seem stressed?
  • You tend to pick up fights and arguments with your family and co-workers more than normal?
  • You resort to alcohol, drugs, smoking to alleviate stress?
  • Do you find less joy in things that normally make you happy?
  • Do you find it difficult to fall or stay asleep compared to normal?
  • You don’t like to get up in the morning, especially on days you know you will come across stress causing situations

If the answer to the above is yes, then it’s time for you to work on yourself. Contemplate on the reason, give attention to the little things in life… It is the little things which lead to bigger changes! Some attitude changes like acceptance and forgiveness make a lot of difference!

Quick tip: Whenever you feel stress, start taking deep breaths. Mentally count till 5 & inhale, count another 5 and exhale. Make it as slow and steady as possible. Taking in more oxygen allows more oxygen to be available to the brain tissues. Some research suggests that deep breathing helps to rehabilitate the brain after a stroke. This style of breathing also helps to relax and calm the mind and whole being.

While everyone faces issues in life, it is the ability to cope with it, be in sync with one’s body which determines health!

#BeTheForce

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