Nutrition for Burnout Recovery and the Nervous System
Preventing and recovering from burnout is not a simple task, and requires a holistic approach that includes numerous modalities. One of these modalities is the right form of nutrition. While there is not one particular food that will cure or help you recover from burnout, incorporating the right kinds of foods into your daily life should be part of the recovery plan.
What is burnout?
Before we talk about food, let’s take a step back and understand what happens to the body on a physical and cellular level during burnout. Burnout manifests itself as a consequence of chronic stress, which leads to physical, mental, emotional, and spiritual exhaustion. This exhaustion plays out also on a cellular level, hence the prolonged recovery period. The chronic stress that the body needs to deal with impacts the endocrine system, including hormones and the adrenal glands, which have been pumping cortisol into the bloodstream for an extended period.
Prolonged high cortisol levels can suppress & impact numerous bodily functions.
Prolonged high cortisol levels can suppress immune function. Blood glucose levels are impacted due to stress; digestion is impaired because the nervous system is stuck in fight or flight (weight gain & visceral fat). This leads to the dysregulation of numerous bodily functions, including sleep disturbances, digestive issues, hormonal imbalances, unstable blood glucose, and heart palpitations. Over time, this imbalance can cause nervous system fatigue, leading to increased anxiety, depression, apathy, and lack of motivation.
In a state of burnout, the physical body, cells and organs included, are exhausted and we should aim to do everything in our power to nourish them properly rather than exacerbate the stress response with stimulants, processed foods and poor nutrition.
why is nutrition key for stress & burnout?
This is not the time to focus on weight loss, try a new diet, or fast- which will inflict more stress on the body. The aim is to stabilise blood sugar levels and give the body nutritious food to replenish energy without causing an additional digestive burden. The aim is also to avoid stimulants and focus on foods that soothe and calm the nervous system. Consuming stimulants will further stress the already depleted adrenal glands, and impact the entire endocrine system.
When we are in a state of stress, our digestion is not working properly, and the body turns to fat-storage mode because the main mission of the nervous system is to survive the threat that we are facing, not to digest food. Hence, eating a heavy meal that can take hours to digest (red meat, fast foods, fried foods, pastries) will simply deplete our energy and leave us feeling even more exhausted.
The idea is to aim for fresh fruits and vegetables, lean protein, and whole grains. And try to avoid or decrease your intake of artificial sugars, alcohol, caffeine, refined carbs and other processed foods.
Myth: eat whatever you like to soothe the soul!
So what are some foods and drinks that help burnout recovery and soothe the nervous system?
Ideally, warm food and warm drinks (herbal teas), rather than cold, spicy, raw, ice-cold, and too much caffeine can further stress the system. Warm stews and soups rich in greens and a healthy protein source are nurturing and soothing for the nervous system, will help to replenish energy, and won’t burden the digestive system.
Leafy greens (spinach, kale, swiss chard)
Why: Rich in magnesium, which is known to relax muscles and calm the nervous system. Magnesium helps reduce stress and anxiety and promotes restful sleep.
Fatty fish (salmon, mackerel, sardines)
Why: High in omega-3 fatty acids (DHA and EPA), which support brain health, reduce inflammation, and help regulate mood, leading to a calmer nervous system.
Nuts and seeds (almonds, walnuts, chia, flaxseeds)
Why: Rich in magnesium, omega-3s, and healthy fats, nuts and seeds help reduce anxiety and stabilize mood. Walnuts, in particular, are high in omega-3s.
Avocados
Why: Full of healthy fats, avocados support brain health and improve mood stability. They also contain magnesium, which promotes relaxation and reduces stress.
Berries (blueberries, strawberries, raspberries)
Why: High in antioxidants, especially vitamin C, which helps reduce the effects of stress and supports the body’s ability to deal with oxidative stress. Antioxidants in berries also help lower inflammation in the brain.
Bananas
Why: Contain vitamin B6 and magnesium, both of which are involved in the production of serotonin, a neurotransmitter that stabilizes mood and promotes relaxation.
Yogurt (or other probiotic-rich foods.
Why: Probiotics, found in yogurt, kefir, and fermented foods, support gut health. A healthy gut microbiome is linked to improved mood and reduced anxiety, as it communicates directly with the brain (the gut-brain connection).
Turmeric
Why: Contains curcumin, which has anti-inflammatory and antioxidant properties that help reduce brain inflammation, leading to improved mood and mental clarity.
Dark chocolate (70% cacao or higher)
Why: Contains flavonoids that increase blood flow to the brain and improve mood. It also helps stimulate the production of serotonin and endorphins, chemicals that improve happiness and relaxation.
Magnesium-rich foods (dark leafy greens, legumes, pumpkin seeds)
Why: Magnesium is known as the "relaxation mineral." It helps regulate stress hormones, calms the nervous system, and supports muscle relaxation.
L-Tryptophan-rich foods (turkey, eggs, tofu)
Why: L-tryptophan is an amino acid that helps the body produce serotonin, which can improve mood, reduce stress, and support overall brain function.
If you are feeling depleted or struggling with burnout and need more support, reach out for a 30-minute complimentary session.