The link between ADHD/ADD and food addiction
Individuals with ADHD/ADD tend to be overly active and have trouble paying attention and controlling impulsive behavior. Approximately 25% of adults that go to a treatment center for alcohol and substance abuse also live with ADHD/ADD. Several different things can affect someone’s chance of developing ADHD/ADD or an addiction, including genetics, exposure to toxic substances and trauma. ADHD/ADD left untreated can have a negative impact on academic or work performance and can hinder social development. Many people who struggle with ADHD/ADD will turn to some sort of addictive behavior to combat the effects of their symptoms; one of those being food. Remember, people with ADHD/ADD tend to lack dopamine in their brains so they seek ways to increase that chemical.
5 shocking reasons ADHD is causing you to overeat
1. ADHD & overeating can be linked to your impulsivity
· We struggle to stop ourselves from engaging with impulses. We get an impulse for that donut in the break room and eat it without a second thought.
2. ADHD & overeating may be linked by your inattention
· Inattention is a common presentation of ADHD especially in women. Inattention can make us unaware of cues about hunger. We eat without paying attention to how much we’re eating. That handful of chips we meant to eat turns into the whole bag.
3. The Need for Stimulation may link ADHD & Overeating
· Reaching the right level of stimulation provides the human brain with better alertness & makes it more receptive to information and learning. Eating is one sure-fire way that people get stimulated. That’s why so many people eat when they are bored.
4. Your Struggle with Executive Function Impacts Your Eating
Those of us with ADHD struggle with skills of executive functioning like:
Planning
Organizing
Following through
· Eating healthfully requires many executive functioning skills. Example: if you don’t plan and organize a healthy lunch, you’re more likely to go to a drive through.
5. Your ADHD Emotional Overload Can Lead to Overeating
· Many of us can relate to the struggle with emotional overeating. Reaching for the ice cream tub after a breakup is one of the most obvious ways that people eat their emotions.
So, what can we do about this?
1. Start observing your eating patterns.
· Do you find yourself snacking when you’re not physically hungry?
· Are you attracted to certain foods (sugary or processed snacks) when you’re feeling under-stimulated?
Tip: Keep a food journal for a week or two and identify patterns and trends in your eating. Write down what you eat, when you eat, and how you’re feeling. Often, you can notice that boredom – not hunger – is the trigger. Once you’re able to see your patterns, it’s easier to disrupt it.
2. Replace the habit.
· Engage in alternative, stimulating activities can help redirect your brain’s need for dopamine that does not include turning to food.
Ideas for stimulation:
· Physical: Movement stimulates dopamine. Do some quick exercises like jumping jacks, dancing, or stretching for a mental reset.
· Creative: Drawing, playing an instrument, or writing activate reward centers in the brain.
· Mental: Strategy games, puzzles, or reading something interesting can engage your focus and provide a sense of accomplishment.
3. Structure your environment.
Your environment plays a significant role in shaping your behavior. It’s important to create an environment that supports your goals because accessibility of food can exacerbate impulsive eating habits. Studies on behavioral economics show that visibility and proximity influence food choices. For example, keeping high calorie snacks out of sight and healthy options available can significantly reduce impulsive eating, especially with those with ADHD.
Steps:
· Store less nutritious snacks in opaque containers and keep them on higher shelves or inside a pantry.
· Place pre-prepared fruits, veggies, and protein-packed snacks at eye level in your fridge.
4. Schedule stimulating breaks.
A lack of structure can lead to prolonged periods of boredom, which create prime conditions for impulsive eating. Scheduling breaks intentionally throughout your day can help prevent these lulls. Planned breaks provide a dopamine hit to get you through productive and engaging activities, reducing the need for snacks as a source of stimulation.
Examples:
· Take a 10-minute walk outside between tasks.
· Set a timer to engaged in a hobby you enjoy.
· Use focus tools like digital calendars or task management apps like “Remember the Milk” , “Todoist”, or the Pomodoro Technique to maintain balance between work and breaks.
5. Practice Mindful Eating
Mindful eating isn’t just a trendy fad – it’s a scientifically proven method for improving your relationship with food. By paying attention to your hunger cues and eating intentionally, you can reduce impulsive eating behaviors.
How to practice mindful eating:
· Rate your hunger on a scale from 1 to 10 before eating.
· Eat without distractions (e.g., no TV, no phone).
· Chew slowly and savor each bite.
· Focus on your senses, noticing the appearance, smell, taste, and texture of your food.
· Ask yourself questions; why am I eating? Am I hungry or bored?
· Notice your emotions by paying attention to how your emotions are affecting your eating or the other way around.
6. Stay hydrated.
Dehydration can mimic hunger, leading to unnecessary snacking. Keep a filled water bottle within reach and sip regularly. Using a bottle with a straw can help you stay on track and not get overwhelmed with how much you need to drink. Fun fact: Drinking a glass of water before your meal has been shown to reduce calorie intake. It also supports overall energy levels and focus, which are crucial for individuals with ADHD.
Tip: Add a splash of lemon or cucumber to your water for variety, or sip on herbal teas for hydration with flavor.
