How does ADHD affect eating memory?

How does ADHD affect eating memory?


People with attention deficit hyperactivity disorder (ADHD) are commonly known to struggle with attention regulation, impulsivity, and hyperactivity. However, impaired working memory is an often overlooked challenge associated with ADHD. Poor working memory can limit a person’s ability to maintain focus on long-term goals and to retain and manipulate information without losing track of other ongoing tasks. 

Working memory & food intake 

When it comes to eating, memory plays an important role in regulating food intake and appetite control. Research suggests that cognitive processes, such as encoding and retrieving memories of recently consumed foods, influence both current and future eating behaviour. For example, individuals with greater working memory capacity have been found to experience feelings of fullness more quickly than those with lower working memory capacity. Disruption in memory systems, including working and episodic memory, have been linked to appetite dysregulation and weight gain.

The ADHD connection 

You might be wondering: how does this relate to ADHD? 

ADHD has a high comorbidity rate with many other conditions, including eating disorders. People with ADHD are nearly 4x more likely to develop any eating disorder, and almost 6x more likely to develop binge-eating disorder specifically. Individuals with ADHD may be more prone to distracted eating, making it harder to form strong memories of their meals. As a result, appetite regulation later in the day may be affected. Binge-eating in particular may be influenced by this appetite dysregulation in combination with symptoms of impulsivity, hyperactivity, and inattention. 

3 tips for ADHD & appetite management  

If you have ADHD and/or struggle with your eating habits, maintaining a healthy diet and reducing stress may not always be enough. Consider these holistic-based strategies: 

  1. Reduce multitasking. If you frequently do multiple things at once – such as listening to podcasts while walking, playing music while cooking or scrolling on social media while eating, this may be affecting your ability to focus on your food. Constant mental stimulation can make it harder for you to resist rewards and stick to your food intake goals. For example, scrolling social media and eating can interfere with your memory and make it harder to recognize physiological cues related to hunger and fullness. 

  2. Focus on your meal. Even without external distractions, people with ADHD may find themselves distracted by their own thoughts. While eating, try to focus on just the meal itself. Thoughts about your work to-do list, upcoming plans or what in the kitchen you have to clean next can wait until after you’ve finished your meal. 

  3. Don’t strive for perfection. Life is messy, and there will often be times when you can’t eat the healthy meal you planned or avoid distractions while eating. Don’t beat yourself up and try to “make up for it” later, but focus on your overall patterns and progress. Set small, achievable goals, such as eating one distraction-free meal a day. Allow yourself flexibility too, such as enjoying a slice of cake for dessert today instead of feeling tempted to eat the entire cake later on the weekend. 

References:

Higgs, S., & Spetter, M. S. (2018). Cognitive control of eating: The role of memory in appetite and weight gain. Current Obesity Reports, 7(1), 50–59. https://doi.org/10.1007/s13679-018-0296-9


Nazar, B. P., Bernardes, C., Peachey, G., Sergeant, J., Mattos, P., & Treasure, J. (2016). The risk of eating disorders comorbid with attention-deficit/hyperactivity disorder: A systematic review and meta-analysis. International Journal of Eating Disorders, 49(12), 1045–1057. https://doi.org/10.1002/eat.22643


Ptacek, R., Stefano, G. B., Weissenberger, S., Akotia, D., Raboch, J., Papezova, H., Domkarova, L., Stepankova, T., & Goetz, M. (2016). Attention deficit hyperactivity disorder and disordered eating behaviors: Links, risks, and challenges faced. Neuropsychiatric Disease and Treatment, 12, 571–579. https://doi.org/10.2147/NDT.S68763


Robinson, E., Aveyard, P., Daley, A., Jolly, K., Lewis, A., Lycett, D., & Higgs, S. (2013). Eating attentively: A systematic review and meta-analysis of the effect of food intake memory and awareness on eating. The American Journal of Clinical Nutrition, 97(4), 728–742. https://doi.org/10.3945/ajcn.112.045245

 

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