How to Build Resiliency to Burnout with Nutrition
Stress is one of the driving forces behind a wide spectrum of health concerns and, unfortunately, it is inevitable. Since we can’t outrun stress, it’s important that our focus is on building resilience to stress.
You’re likely familiar with burnout and its symptoms, as it is all too common in our modern society. Burnout can often feel unavoidable and it can be very difficult to see a way out. While there's no one-size-fits-all solution to combat burnout, implementing these nutrition tips can play a significant role in helping you recover and regain your vitality.
A central factor in burnout is how chronic stress affects our daily habits: when we’re feeling depleted we often eat into our sleeping window which can exacerbate a cascade of hormones that directly affect our hunger & satiety cues. The result: we crave simple sugars and stimulants like caffeine and tend to over or under eat.
Daily Basics when Feeling Depleted
Hydrate with electrolytes
Minerals help encourage energy production, mental focus and nourish the nervous system. Begin your day with a large glass of water with the fresh juice of half a lemon and a pinch of mineral-rich sea salt like Himalayan or Celtic sea salt.
Do not skip meals
Skipping meals can lead to low blood sugar levels leaving you feeling even more fatigued and irritable. To maintain steady energy levels, aim to eat balanced meals at regular meal times throughout the day. Ensure your meals include a combination of carbohydrates, protein and healthy fats.
Carry a sweet snack with you
As a result of the hormonal cascade mentioned earlier, you will reach for something sweet at some point in the day. It’s a great idea to have something with you like a piece of fruit, some trail mix with dark chocolate, a chia pudding, a few dates, etc. to avoid processed snacks with a lot of additives.
Avoid alcohol and limit caffeine
Caffeine and alcohol may provide temporary relief from burnout symptoms but they can also disrupt your sleep and lead to increased stress. Limit your intake of these substances- especially on an empty stomach and in the hours leading up to bedtime. Caffeine should be avoided within 8hrs of sleep.
Prioritize sleep & rest
Sleep deprivation and burnout go hand-in-hand. In fact, lack of sleep (below 6 hours per night) has been shown to be the main risk factor in developing burnout. Give yourself at least a 9-hour sleeping window and, if this isn’t possible, focus on taking short naps throughout the day.
Simplify Where You Can
When it comes to preparing food, set yourself up with low-commitment options that require less mental energy and produce less food waste. I recommend buying frozen organic produce and leaning on soups, stews, and smoothies for “grab & go” meals that are easy to digest. Other grocery items like bagged coleslaw mix, cans of tuna or beans, yogurt with nuts and seeds, and ground meats make for quick, nutritious meals or snacks. It’s always a great idea to throw a green into every meal: I like arugula because it has a great mineral profile, it stores well in the fridge and helps support digestion.
A Final Word
If you’re struggling with burnout & exhaustion our team can help you make supportive nutrition choices and implement lifestyle practices to break the cycle of burnout and regain your energy and vitality.
Ready to make a change?
If you're ready to get nutritional support with stress and burnout, I'm more than happy to help you. Book a complimentary consult with me and learn more about my nutritional services here.
Wishing you wellness,
Erin Milks, Holistic Nutritionist