Feeling exhausted, hating your job or feeling inefficient? You might be experiencing burnout – and you’re far from the only one.
More than a third of Brits are on the edge of burnout, while a fifth needed to take time off work last year due to the mental health effects of work pressure.
But burnout is not only bad for your mind, it also impacts the body.
Ola Molade, a nutritionist and transformational coach, says: ‘Prolonged stress triggers a ‘fight or flight response’ which releases stress hormones like cortisol and adrenaline from our adrenal glands, impacting on our body and causing burnout symptoms.’
More recently, scientists have discovered that stress is related to our gut through the gut-brain axis, a two-way relationship between the nerves in our digestive system and the brain.
This means it isn’t just stress that impacts your body, what you put into your body can affect your stress levels.
But does that mean you can eat your way out of burnout?
Adaptogens
In the last few years adaptogens have soared in popularity, and these plant-based substances could have a role in managing chronic stress.
Dietitian Jo Travers, The London Nutritionist, says: ‘A true adaptogen like ginseng stimulates a self-protective effect on cells which reduces stress, fatigue and improves cognition.’
Nutritionist and functional medicine practitioner Nicola Shubrook adds: ‘Free radicals [chemicals] damage our DNA and cells during times of stress, and antioxidants like in goji berries and turmeric protect our body from this damage.’
However, Dr Linia Patel, British Dietetic Association spokesperson and author of Food for Menopause, cautioned about getting too excited and said: ‘While adaptogens like ashwagandha appear to be useful buffers, remember that they are not a cure-all or substitute.
‘Take them in small doses each day for up to 12 weeks to help cope with intense periods in life, but be sure not to overlook other important things.’
Found in Over-the-counter supplements
Vitamin C
Vitamin C, known to help the body’s defence system, is a key ingredient during burnout recovery, according to experts. However, it cannot be stored in the body, so you need to ensure a regular intake.
Professor Nathan Davies, director of nutrition education at University College London, says: ‘Vitamin C plays an important role in energy release within the body, and without it we can’t use our fat stories for energy, which can leave us feeling fatigued.
‘However if people are consuming five or more portions of fruit and vegetables a day, particularly something like bell peppers, they should easily achieve their recommended intake for vitamin C.’
Found in Fruit and vegetables, particularly oranges, broccoli and potatoes, or over-the-counter supplements
Omega-3
We’re obsessed with the benefits of omega-3 in health, but experts think the fatty oils could be great for burnout too.
Dr Patel says: ‘Omega 3s are found in oily fish like mackerel, and plant-based sources like walnuts, flaxseeds and hemp seeds.
‘They have strong anti-inflammatory properties, balance cortisol levels and regulate stress hormones and mood by influencing chemical messenger pathways in the brain – so can help in burnout.
However, Dr Lucy McCann, a nutritionist at Barts Health NHS Trust and the Wolfson Institute of Population Health, adds: ‘Studies do link high levels of cortisol with lower levels of omega-3, but we’ve seen variable results in clinical trials so it’s not yet clear if this is an association or a cause.’
Found in Oily fish – such as salmon, mackerel, tuna and sardines – nuts and seeds, plant oils – such as flaxseed or soybean oil – and supplements
Magnesium
For those of us hoping that magnesium-rich foods like cashew nuts, almonds, dry beans or spinach could be our answer, it’s a bit more complex than that.
Professor Davies says: ‘Magnesium is essential for control of nerve transmission, muscle function, metabolism and maintaining our heart rhythm.
‘Low magnesium levels cause symptoms of stress like tiredness, irritability and headaches, but the opposite is also true because people who are stressed often eat poorly and lose magnesium.
‘Studies have shown though that if you increase magnesium levels, you can reduce stress symptoms.’
Dr Patel says magnesium can improve sleep duration and quality, and adds: ‘Magnesium works with chemical messengers like serotonin and melatonin to regulate mood and sleep, so for those struggling with sleep, magnesium supplements can be useful.
‘There is a limit however, so I’d recommend working with a dietitian or nutritionist to ensure you get the dosage and type of supplement right.’
Found in Spinach, nuts, wholemeal bread and supplements
Vitamin B
Experts are clear about one thing – vitamin B is integral to getting back on your feet after burnout.
Professor Davies says: ‘Vitamin B1 from whole grains is essential for energy metabolism, while B12 found in meat and fortified foods and B9 [folate] found in green vegetables is needed to make red blood cells to carry oxygen around the body and for normal brain function.’
Ms Travers adds: ‘B vitamins are particularly important for burnout as some of the reactions that they are involved in reduce levels of an amino acid called homocysteine, which is associated with stress and low mood.
‘Eating a balanced diet should give you enough B vitamins, but if you don’t eat animal-based foods, then taking a B12 supplement is a must.’
Dr Patel agrees and adds: ‘If you are feeling stressed, some people find that taking a B complex for a couple of weeks to support their adrenal health helps when they are under pressure.’
Found in Peas, bananas, oranges, whole grain breads (B1), broccoli, brussels sprouts, leafy green vegetables, chickpeas and kidney beans (B9/folate), meat, fish, milk, cheese, eggs (B12)
What should you avoid eating if you’re suffering burnout?
It’s not just adding food into your diet that’s the key – our experts recommend avoiding certain foods like sugar, alcohol and caffeine.
Ms Shubrook says: ‘When we’re feeling burnout, it’s easy to reach for the caffeine or carbs for energy, rely on junk food because we’re too tired to cook, or have a glass of wine to relax, but these will only deplete the body even further and exacerbate symptoms further.’
Dr McCann agrees.
‘The odd biscuit or cake as a treat is fine if it’s something you enjoy, but neither sugar nor alcohol will help you pull out of burnout,’ she says.
‘You don’t necessarily have to avoid caffeine, which can boost polyphenols and fibre to improve energy and focus, but if it’s impacting on your sleep or making you feel anxious, you should stop it while you’re recovering from burnout.
‘Everyone reacts differently though, so a one-size-fits-all approach doesn’t work for everybody.’
Beating burnout
‘It’s important to look at foods as a whole because realistically no single ingredient is going to make you feel better,’ says Dr McCann.
‘People experiencing burnout should eat a diverse, balanced diet with beans, whole grains, fruits and vegetables – these will support a healthy gut microbiome and push you in the right direction during recovery.
‘After all, eating well is a vital form of self-care which we neglect in modern day life.’
Professor Davies advises eating socially as a great way to improve mental health and wellbeing.
‘Although our diets are key to good health, it can be equally important to share this with friends and family and talk over the dinner table,’ he says.
However Ms Molade is clear that diet is just one aspect of treating burnout, and says: ‘Many people try to push through burnout, but it’s important to remember that recovering from it takes time and patience.
‘You need to address what caused the burnout in the first place, and improve your reaction to the stress through sleep, music, exercise, nature and talking – not just through food.
‘No amount of fruit, veggies or omega-3 will be enough if you keep returning to an environment that allows extreme work overload or bullying.’
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