Reclaim Your Energy: A Nutritionist’s Tips to Combat Burnout
As we move steeply into mid-winter, the end-of-year hustle, festive obligations, and a lack of sunlight can leave us feeling physically and emotionally drained. Burnout often creeps in, and winter becomes less like a season of rest and more like a season of stress. While acute moments of stress are unavoidable and generally harmless, long-term chronic stress can wreak havoc on our health and well-being.
When you're stressed, the hypothalamus—an area of the brain that regulates the nervous system—activates the "fight or flight” (sympathetic) response. This triggers the adrenal glands to release adrenaline, which increases heart rate, breathing rate and blood pressure. It also encourages the release of stored glucose, nutrients, and fats into the bloodstream to ensure there is enough energy to meet potential demands. As the initial adrenaline surge subsides, cortisol (also known as the “stress” hormone) is released to keep the brain and body on high alert until the threat has passed. In a well-regulated system, once the source of the stress has passed, cortisol levels drop, and the parasympathetic nervous system—the "rest and digest" mode—takes over. Allowing the body to relax, recover, and return to a balanced state.
However, in our busy, fast-paced world, many of us struggle to shift back into “rest and digest”, meaning our cortisol levels stay elevated, we are always “on”, and we struggle to slow down. The continued demand for cortisol can significantly strain the adrenal glands and create hormonal imbalances. Yet, chronic stress doesn’t just impact our hormones —it also drains the body’s nutrient reserves, disrupts the gut microbiome, and encourages inflammation and the storage of excess fat. Key vitamins and minerals, such as magnesium, B vitamins, and vitamin C, are used up more rapidly during prolonged periods of stress and many of these are essential for energy production, mood regulation, and immunity. So it’s no wonder ‘burnout’ can feel so all-consuming.
“ Eat 3-4 balanced meals a day, and avoid going long hours without food. If you’re a busy bee, try meal prepping or having healthy snacks on hand for when you are at work or out and about.”
While good quality rest and stress management are key to tackling the effects of burnout, our nutrition is just as important. The food we eat provides the building blocks for energy production, hormonal regulation, and nervous system repair, all of which are crucial when stress has taken its toll. By focusing on whole, nutrient-dense foods, you can reclaim your energy and start to return to your usual vibrant self.
Here are a few tips to help you get started.
1. Focus on Balanced Meals
Balanced meals with a mix of complex carbohydrates, fibre, protein, and healthy fats help to stabilise blood sugar levels while ensuring a slow, steady release of energy throughout the day. Including a little bit of everything, while focusing on good quality protein and fibre helps to calm sugar spikes and energy crashes that can contribute to feelings of irritability and fatigue. When we focus on balanced meals, we help to regulate our hunger and satiety cues, meaning we are more likely to make nourishing choices throughout the day, that make us feel our best.
2. Incorporate More Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA found in fish, are crucial for brain health and help to dampen inflammation. They support nervous system function and research suggests that supplementing with omega-3 can help to lower high cortisol levels. Omega-3 fatty acids have also been shown to have mood-stabilising effects, which may help to reduce symptoms of depression and anxiety that can often accompany burnout.
Where to find it: Fatty fish like salmon, mackerel, and sardines are all rich in omega-3s, while plant-based options like chia seeds and walnuts can provide ALA, which can be converted in the body to EPA and DHA.
3. Prioritise Foods High in Magnesium
Known as the "anti-stress mineral" magnesium can help to calm the body by reducing cortisol levels and supporting the production of serotonin, a mood-enhancing neurotransmitter. Studies suggest a two-way relationship between stress levels and magnesium, whereby stress may deplete magnesium levels, and low magnesium levels make the body more vulnerable to stress. This creates a vicious cycle where stress and low magnesium levels feed into each other, amplifying their effects. Ensuring you include plenty of foods rich in magnesium in your diet and considering a good quality supplement can strengthen the body’s resilience to stress.
Food Sources: Dark leafy greens like spinach and kale, seeds, almonds, cashews and whole grains like quinoa.
3. Boost Your B Vitamins
B vitamins (particularly B6, B9, and B12) support brain health and energy production as they are involved in the creation of neurotransmitters that regulate mood, focus, and motivation. Chronic stress can deplete B vitamin stores, and worsen burnout symptoms like fatigue, brain fog, and irritability. Ensuring you have an adequate intake of B vitamins can help combat these effects and improve mental clarity.
Sources: Eggs, poultry, low-sugar fortified cereals, leafy greens (spinach, kale), legumes (beans, chickpeas, lentils), and avocados. A b-complex supplement can also be beneficial under professional guidance.
4. Snack Smart
Having healthy snacks to hand throughout the day can help maintain blood sugar balance, preventing the energy dips that often occur between meals. Eating balanced, nutrient-dense snacks mid-morning or mid-afternoon can also reduce the likelihood of overeating during main meals, which in turn, helps to avoid sluggish feelings or being overly full following a meal.
Snack Examples: Focus on snacks with protein, healthy fats and fibre, like a handful of nuts, hummus with veggie sticks, greek yoghurt and berries, oatcakes and cheese, dates or apple with peanut butter, to provide lasting energy, nutrients and gut nourishment without causing a sugar spike.
5. Focus on Antioxidant-Rich Foods
When the body experiences prolonged stress, it generates an excess of free radicals, molecules that can damage cells and exacerbate feelings of fatigue. Antioxidants, found in foods like fruits, vegetables, nuts, and teas, neutralise these free radicals, helping to protect cells and maintain energy levels. By combating inflammation, antioxidants can improve stress resilience, enhance mood, and contribute to faster recovery from the effects of stress and burnout.
Sources: Berries (blueberries, raspberries, strawberries), dark chocolate (70% cocoa or higher), green tea or matcha, colourful vegetables (carrots, bell peppers, tomatoes ) and leafy greens are all rich in antioxidants.
“Preventing burnout requires a holistic approach, incorporating healthy lifestyle choices, effective stress management, and following a balanced diet. ”
6. Establish a Regular Eating Schedule
Establishing regular meal times provides consistent energy throughout the day and helps to regulate cortisol levels, preventing further stress from being put on the body. Skipping meals especially breakfast, has been shown to increase cortisol levels and blood pressure potentially worsening the impact of burnout. Having a regular eating routine also supports your circadian rhythms, making it easier to fall asleep and wake up at consistent times. This in turn supports energy levels, mood and overall feelings of well-being.
7. Limit Caffeine and Sugar Intakes
While caffeine and sugar can provide a temporary energy boost, they can also lead to energy crashes and disrupted sleep. Caffeine can also overstimulate the central nervous system, causing even more stress, jitters and anxiety. Swapping regular coffee for green tea or matcha offers a gentler caffeine boost, as it contains L-theanine, an amino acid that promotes a sense of calm while enhancing focus.
8. Include Adaptogenic Foods
Adaptogens are a group of natural substances that help the body adapt to stress. They work by supporting the regulation of cortisol levels and supporting overall hormonal harmony. Ashwagandha, rhodiola, holy basil and ginseng are well-known adaptogens that can be incorporated into the diet through teas, supplements, or powders.
9. Consult a Professional
Nutritional needs differ from person to person, and a registered nutritionist or dietitian can offer personalised guidance tailored to your unique situation. They can help identify dietary factors that may contribute to burnout and develop a nutrition plan that supports your overall health. Additionally, they can address potential nutrient deficiencies and provide practical strategies for adopting and maintaining healthy eating habits.
Preventing burnout requires a holistic approach, incorporating healthy lifestyle choices, effective stress management, and following a balanced diet. While you can't always avoid stressful situations, you can bolster your resilience by prioritising nutrient-rich foods, stabilising blood sugar levels and including therapeutic foods in your diet. Avoid quick fixes like excessive caffeine, sugary snacks, and alcohol and instead, focus on a balanced, whole-food diet to restore your energy and enhance your overall well-being.
Zara Estelle
ANutr, E-RYT
Substack link : https://zaracarmichael.substack.com
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