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What:

I challenge you to a 2-week journey to find and implement optimal habits to help overcome your unique Adaptive challenges.

Who:

Individuals living with unique physical, mental, and cognitive challenges.

How:

Follow the 4-step challenge:
1. Pick 2 – 3 items to “TRY” each week
2. Pick 2 – 3 items to “AVOID” each week
3. Pick new items each week for 2 weeks
4. Monitor and determine what to add or avoid ongoing.

Adaptive Needs:

Clinical Depression

The right diet and activity can be used to improve common symptoms including irritability, feelings of apathy, fatigue, sleep or appetite struggles, etc.

WHAT
TO TRY

DIET

  • vitamin D

  • selenium

  • antioxidants

  • ​omega 3

ACTIVITY

  • walk/jog

  • follow a routine

  • listen to music

  • journal

WHAT
TO AVOID

DIET

  • Processed food

  • trans fat

  • artificial sweeteners

ACTIVITY

  • Isolating yourself

  • excessive sleep

  • social media

MULTIPLE SCLEROSIS

The right diet and activity can be used to improve common symptoms including fatigue, mobility problems, depression, etc.

WHAT
TO TRY

DIET

  • vitamin D

  • fiber

  • vitamin A

  • probiotics

ACTIVITY

  • exercise

  • go outside

  • get sufficient
    sleep

WHAT
TO AVOID

DIET

  • alcohol

  • processed foods

  • sugar

ACTIVITY

  • smoking

  • exposure to heat

  • excessive stress

ADHD

The right diet and activity can be used to improve common symptoms including impulsivity, lack of focus, restlessness, etc

WHAT
TO TRY

DIET

  • protein

  • omega 3

  • complex carbs

  • vitamin C

ACTIVITY

  • time in nature

  • follow a routine

  • minimize distractions

WHAT
TO AVOID

DIET

  • sugar

  • alcohol

  • simple carbs

ACTIVITY

  • extended phone use

  • collecting clutter

  • lack of sleep

AUTISM SPECTRUM DISORDER

The right diet and activity can be used to improve common symptoms including sensory processing, issues, anxiety, communication difficulties, etc.

WHAT
TO TRY

DIET

  • vitamin A

  • vitamin C

  • lean protein

  • vitiman E

ACTIVITY

  • exercise

  • sensory
    activities

  • follow a routine

WHAT
TO AVOID

DIET

  • gluten

  • sugar

  • corn or soy dairy

ACTIVITY

  • self-isolation

  • stressful or overstimulating situations

PTSD

The right diet and activity can be used to improve common symptoms including anxiety, depression, cognitive disfunction, chronic stress, etc.

WHAT
TO TRY

DIET

  • magnesium

  • omega 3

  • vitamin D

  • leafy vegetables

ACTIVITY

  • therapy

  • stretching

  • take warm herbal baths

WHAT
TO AVOID

DIET

  • caffeine

  • sugar

  • alcohol

ACTIVITY

  • triggering or stressful situations

  • lack of sleep

SPINAL CORD INJURY

The right diet and activity can be used to improve common symptoms including bowel issues, low body mass, inflammation etc.

WHAT
TO TRY

DIET

  • vitamin D

  • lean protein

  • leafy vegetables

  • fiber

ACTIVITY

  • drink lots of water

  • physical therapy

  • aerobics

WHAT
TO AVOID

DIET

  • caffeine

  • sugar

  • fried foods

ACTIVITY

  • social isolation

  • lack of sleep

  • excessive stress

Down Syndrome

The right diet and activity can be used to improve common symptoms including appetite or digestion issues, lack of focus, impulsivity, etc.

WHAT
TO TRY

DIET

  • vitamin B12

  • fiber

  • whole foods

  • lots of water

ACTIVITY

  • xercising

  • physical therapy

  • speech therapy

  • making music

WHAT
TO AVOID

DIET

  • processed food

  • gluten

  • sugary drinks

ACTIVITY

  • inactivity

  • lack of sleep

  • social isolation

OCD

The right diet and activity can be used to improve common symptoms including anxiety, chronic stress, compulsive behavior, etc.

WHAT
TO TRY

DIET

  • whole grains

  • glycine

  • vitamin D

  • magnesium

ACTIVITY

  • exercise

  • get sufficient
    sleep

  • journal

WHAT
TO AVOID

DIET

  • sugar

  • gluten

  • processed foods

ACTIVITY

  • stressful situations

  • lack of sleep

  • social isolation

ANXIETY DISORDER

The right diet and activity can be used to improve common symptoms including restlessness, nervousness, fatigue, irritability, etc.

WHAT
TO TRY

DIET

  • tryptophan

  • teas

  • vitamin D

  • omega 3

ACTIVITY

  • exercise

  • stretching

  • time in nature

  • take a bath

WHAT
TO AVOID

DIET

  • caffeine

  • sugar

  • alcohol

ACTIVITY

  • drug use

  • social media

  • unhealthy sleeping habits

CEREBRAL PALSY

he right diet and activity can be used to improve common symptoms including hypotonia, lack of motor skills, bowel issues, etc.

WHAT
TO TRY

DIET

  • calcium

  • vitamin D

  • leafy vegetables

  • whole grains

ACTIVITY

  • painting or coloring

  • sorting games

  • making music

WHAT
TO AVOID

DIET

  • acidic foods

  • fatty meats

  • processed foods

ACTIVITY

  • inactivity

  • not drinking enough water

  • lack of sleep

SCHIZOPHRENIA

The right diet and activity can be used to improve common symptoms including anxiety, high cortisol, depression, etc.

WHAT
TO TRY

DIET

  • omega 3

  • fiber

  • folate

  • vitamin D

ACTIVITY

  • exercise

  • stretching

  • therapy

  • sufficient sleep

WHAT
TO AVOID

DIET

  • alcohol

  • gluten

  • refined sugar

ACTIVITY

  • stressful situations

  • social isolation

STROKE

The right diet and activity can be used to improve common symptoms including inflammation, weakness, lack of coordination, etc.

WHAT
TO TRY

DIET

  • omega 3

  • vitamin C

  • fiber and folate

  • probiotics

ACTIVITY

  • rehabilitation
    therapy

  • board games

  • gardening

WHAT
TO AVOID

DIET

  • salt

  • saturated fats

  • alcohol

ACTIVITY

  • drug use

  • lack of sleep

  • stressful situations

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