Stress, ADHD, and Why I Forget to Eat Lunch

Life is chaos right now. I'm finishing up my degree (five classes—because apparently I like pain), running an office in West Plains, working in Branson, teaching massage, building a house, running an online business, and trying to keep my ADHD brain from wandering off like a toddler in a toy aisle. Somewhere in that madness, I'm supposed to eat? Yeah… about that. Just so we are clear, I forgot breakfast while writing and planning this.

Here's the problem: ADHD brains don't exactly have a strong relationship with mealtime. We either forget to eat for six hours straight because we're hyperfocused, or we eat like raccoons in a gas station parking lot—energy drink, chips, maybe some gummy worms if we're feeling fancy. And then we wonder why we're stressed, cranky, and ready to cry over missing Tupperware lids.

But here's the twist: stress isn't always bad. Some stress—called eustress—can actually help us rise to challenges, stay motivated, and get things done. Think: the adrenaline rush before giving a big presentation, or the burst of focus when you're cramming (again) at 2 a.m. The problem is when stress becomes distress—the chronic, draining kind that leaves you frazzled, anxious, and one coffee spill away from tears.

Nutrition plays a huge role in which way the stress scale tips. Blood sugar crashes make distress worse. For people with ADHD, that's like throwing gasoline on a fire. On the flip side, steady meals—especially with protein—help balance dopamine and norepinephrine, those brain chemicals that make focusing and getting things done possible.

And let's talk about omega-3s (a.k.a. brain lube). Research shows people with ADHD often have lower blood levels of omega-3 fatty acids, and supplementing omega-3 (especially EPA) improves attention and emotional regulation (Bloch & Qawasmi, 2011; Chang et al., 2018). Recent studies also show ADHD individuals may have lower zinc, ferritin, and magnesium, which are all linked to stress resilience and mood regulation (Frontiers in Nutrition, 2025). Translation: salmon and spinach might actually save your sanity.

When you’re low on magnesium—nicknamed “nature’s chill pill”—your stress system acts like Windows 95 trying to load TikTok. Not pretty.

So, how do we make nutrition ADHD-friendly in a busy life?

Snack packs are life. Cheese sticks, almonds, boiled eggs, protein bites—basically anything you can grab before you even realize you’re hungry.

Hydration is sneaky. Dehydration feels just like fatigue and irritability. Keep a water bottle within arm’s reach, or you’ll confuse thirst with wanting to punch someone.

Small, frequent meals. Instead of aiming for three perfect plates a day (ha!), aim for survival: eat something every 3–4 hours that has protein and complex carbs.

Now, let’s talk about how everybody’s different. What works for one person might throw another completely off balance. Caffeine, for example, can have a surprising effect on ADHD brains; for some, it provides clarity and focus, while for others, it can lead to anxiety and jitters. On the other hand, substances like Benadryl, which are typically seen as sedatives, might actually speed up my brain instead of slowing it down. It’s all about knowing your body and how it reacts to different stimuli. Understanding this can help you manage stress and your ADHD symptoms much more effectively.

👉 Takeaway: Stress isn’t always the enemy. The right amount can help us grow, but without balanced nutrition, ADHD brains are more likely to slide from eustress to distress faster than you can say “where are my keys?” Feed your brain like the high-maintenance, needy pet it is—keep it watered, fueled, and steady—and you’ll have a much better shot at keeping stress on your side instead of letting it run the show.

Exciting news! There will soon be a 7-week series of blogs and classes focused on helping those with ADHD learn more about nutrition and how it can support their mental health. Each week, we'll dive into a different topic, broken down into 7 blogs and 7 classes. The series will cover:

1. Nutrition - Exploring how what we eat affects our mental health and ADHD symptoms.

2. Ego - Understanding self-perception and its impact on managing ADHD.

3. Relaxation Survival Kit - Tools and resources to help manage stress effectively.

4. Relaxation Techniques - Practical methods for finding calm in the chaos.

5. Time Management - Strategies to help prioritize and organize tasks.

6. Stress & Chronic Pain - Exploring the connection between stress levels and physical health.

7. Ecotherapy - Understanding the therapeutic benefits of connecting with nature.

The series will culminate in an ADHD Stress Survival Guide, packed with practical tips and strategies to help navigate the unique challenges that come with ADHD. Together, we can grow and support those who feel lost somewhere in that squirrel brain.

If you are interested in the classes they are free and I can email you the information.

📚 References

Bloch, M. H., & Qawasmi, A. (2011). Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: Systematic review and meta-analysis. Journal of the American Academy of Child & Adolescent Psychiatry, 50(10), 991–1000. https://www.jaacap.org/article/S0890-8567(11)00484-9/abstract

Chang, J. P. C., Su, K. P., Mondelli, V., Satyanarayanan, S. K., Yang, H. T., Chiang, Y. J., ... & Pariante, C. M. (2018). Omega-3 polyunsaturated fatty acids in youths with attention deficit hyperactivity disorder: A systematic review and meta-analysis of clinical trials and biological studies. Neuropsychopharmacology, 43(3), 534–545. https://www.nature.com/articles/npp2017160

Frontiers in Nutrition. (2025). A closer look at the role of nutrition in children and adults with ADHD. Frontiers in Nutrition, 8, 1586925. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1586925/full