Managing ADHD & ADD Naturally: The Journey Home Approach to Diet, Exercise & Focus in Redondo Beach.

For families in the South Bay Beach Cities—including Manhattan Beach, Hermosa Beach, Redondo Beach, and Torrance—the rising awareness of ADHD and ADD in teens and young adults has sparked important conversations around treatment and support. While medication is often part of a comprehensive care plan, there’s growing evidence that lifestyle factors like diet and exercise can play a powerful role in managing symptoms and improving focus, mood, and daily functioning.

At Journey Home, we take a whole-person approach to ADHD & ADD, supporting our clients and their families with strategies that go beyond the classroom and into real life.

The Impact of Diet on ADHD & ADD

The connection between nutrition and brain health is well-established. For individuals with ADHD or ADD, certain foods may aggravate symptoms, while others can help balance energy levels and support cognitive function.

Here are a few dietary tips we recommend:

• Avoid processed foods and added sugars: These can spike blood sugar levels and lead to energy crashes, mood swings, and difficulty concentrating.

• Limit artificial dyes and preservatives: Studies suggest some food additives may increase hyperactivity in sensitive individuals.

• Focus on whole foods: Incorporate a balanced diet rich in vegetables, fruits, whole grains, lean protein, and healthy fats.

• Support brain health with omega-3s: Found in salmon, walnuts, flaxseeds, and supplements, omega-3 fatty acids are linked to improved focus and emotional regulation.

We often encourage families to make small, sustainable changes—like switching sugary cereals for high-protein breakfasts—to improve day-to-day concentration and reduce afternoon crashes.

Why High-Intensity Cardio Makes a Difference

Exercise is one of the most underused yet highly effective tools in managing ADHD. In particular, high-intensity cardio activities have been shown to:

• Boost dopamine and norepinephrine—the same brain chemicals targeted by ADHD medications

• Improve executive functioning, including planning and impulse control

• Reduce anxiety and restlessness

• Enhance sleep quality and emotional regulation

For active teens in the South Bay, we recommend activities like surfing, beach runs, HIIT workouts, swimming, soccer, or even dance classes. The key is to find activities they enjoy and can stick with consistently.

Creating a Sustainable Routine

Consistency is everything when it comes to managing ADHD naturally. At Journey Home, we help families create personalized wellness plans that include:

• Nutritional guidance and meal planning support

• Structured routines that build in time for physical activity

• Mentorship and accountability coaching to help teens follow through on healthy habits

• Emotional support and behavior coaching to reduce stress and encourage positive change

Support in the South Bay for ADHD & ADD

If your teen is struggling with focus, hyperactivity, or emotional regulation, you're not alone—and there are effective tools that go beyond traditional medication. Our team at Journey Home is here to provide real-life support, mentorship, and coaching rooted in evidence-based strategies and holistic care.

We work with families throughout the South Bay Beach Cities, helping teens take control of their mental and physical health with empowering, sustainable changes.

Ready to explore a better path for managing ADHD or ADD?

Contact us today at www.yourjourneyhome.org or call (805) 769-7549 to schedule a consultation. Let’s help your teen thrive—body, mind, and beyond. 

Written by Tynan Mason of Higher Grounds Management