Eat For You Dietitian

By Sophia Boothby RD 

There has been growing awareness around Attention Deficit Hyperactivity Disorder or ADHD in the past few years. Historically this has been seen as a diagnosis for children. However, there is a growing awareness around adult ADHD. Particularly with highly influential individuals speaking more about their diagnosis and the positive impact having a formal diagnosis has had on their lives. There are several theories in how ADHD increases the risk of an individual experiencing disordered eating. Let’s find out. 

1. What is ADHD?
2. How does ADHD impact our eating?
3. How to start eating regularly with ADHD?

What is ADHD?

ADHD stands for Attention Deficit Hyperactivity Disorder is characterised by a lasting pattern of inattention with or without hyperactivity, that leads to daily disruption in executive functioning. 

Symptoms can include restlessness, talkativeness, excess fidgeting, boredom, indecisiveness and procrastination. These can vary from person to person. The cause of ADHD remains unknown, although there is growing research surrounding genetic factors. A 2008 article explains that 75-90% of ADHD is caused by genetics factors.

Neurotransmitters including serotonin, dopamine and norepinephrine are largely involved in influencing ADHD symptoms such as cognition, memory processing, motor control and endocrine (hormone) regulation. Sex hormones can be known as the key to releasing these happy neurotransmitters. 

These neurotransmitters are produced by the gut microbiota and influence the gut-brain axis (AKA the ‘second brain’). It describes the bidirectional relationship between the gut and the brain, and is responsible for cognitive functions such as mood. Often individuals with ADHD can also experience gut issues. 

How does ADHD impact our eating?

A 2017 systematic review has suggested that ADHD is associated with disordered eating behaviours. More often seen with a person diagnosed with ‘Predominantly hyperactive-impulsive ADHD’ as with this type of ADHD people often struggle with impulsivity. 

More specifically binge eating or overeating are common behaviours associated with this type of ADHD. This could also be explained from another key symptom of ADHD pf emotional dysregulation leading to addictive-like eating behaviour. Further studies are needed to determine how sleep deprivation can exacerbate emotional dysregulation and in turn, related to ADHD and disordered eating behaviours. 

During a ‘binge’, these foods are usually high in fat and/or sugar, resulting in a satisfied feeling due to the activation of dopamine neurons in the reward system in the brain. This contributes to the cycle, as this increases insulin levels, which can interfere with sex hormones regulation, stimulating cortisol (stress) hormones. All of which can disrupt normal appetite signaling, followed by the perception that you need to restrict eating again and the cycle continues. 

How to start eating regularly with ADHD?

1. It’s time to be honest and be confronted with your current eating patterns

Start by writing down a diary of what you are eating and drinking. Try to include as much detail as you can such as time of day, how you’re feeling and amounts. Especially if you are thinking that you are ‘binge eating’, writing it down can help to clear things up as sometimes this can be subjective. 

2. Start with clear and specific goals for you. Don’t aim for changing everything at once. 

The impulsivity within your ADHD may want you to go in all or nothing. This may be something that you’ve done before and it may work for a short while, but then something breaks it so you stop and do nothing. So let’s try something different. Choose 2 areas you would like to focus on, such as drinking more hydrating fluids or eating a new fruit or vegetable each week. 

3. Remember that because these are actively new things you are trying to implement into your life, each day will be a challenge to put in place. 

Be patient and with consistency, it will become easier. Sometimes, you may not tick off what you have wanted to do. That’s ok and it does not mean you have failed, you can start again later on in the day or tomorrow. 

If any of these tips have helped you let me know in the comments or email me at hello@eatforyoudietitian.co.uk 

If you need tailored specialist support then take a look at my services. Stay tuned as I continue writing in this Managing Nutrition with ADHD series.