- 28 September 2023
Addressing Stress and Burnout through Nutrition
Understanding and addressing burnout involves recognizing the underlying stress that initiates the subsequent challenges. Integral methods to manage stress encompass adequate sleep, indulging in music, regular physical activity, connection with nature, open dialogue, and a balanced diet.
Stress Induced Eating
Stress is prevalent in many societies. We typically encounter three primary forms of stress in our daily activities:
- Acute (a brief event such as facing a challenging situation in public, such as giving a speech.)
- Acute episodic (frequent acute events such as work deadlines)
- Chronic stress (persistent events like unemployment from a job loss, physical or mental abuse, substance abuse, or family conflict).
Many of us may experience a combination of these three types.
Two primary physiological pathways respond to acute stress, affecting our food intake: the HPA axis and the sympathetic nervous system.
While the latter often triggers the ‘fight-or-flight’ response, typically reducing our appetite, the former can stimulate it, especially if the stress threatens our self-esteem. It’s intriguing that research indicates stress can drive non-homeostatic hunger, meaning food can counteract physiological and behavioral stress reactions.
Interestingly, consuming food can both evoke the body’s pleasure responses, akin to drug-induced euphoria (pleasure or positivity), and lessen the stress response.
Dopamine, a neurotransmitter linked with pleasure, plays a dual role:
- It amplifies the desire for food while simultaneously deactivating the HPA axis. One can’t help but find the parallel between the pleasure of food and the comforting effect it offers during stressful times compelling. This suggests that we might seek solace in food during stress, not just for its immediate relief but because our brain has learned to associate certain foods with mood upliftment.
- Furthermore, the idea that overeating due to stress may share similarities with drug abuse patterns offers a concerning perspective on our relationship with food. Such insights emphasize the need for a deeper understanding of our eating habits and their underlying triggers.
Chronic stress increases the body’s need for oxygen, energy, and essential nutrients. However, individuals under such stress often gravitate towards comfort foods, usually processed snacks or sweets. These choices are calorie-rich but nutrient-deficient. Due to stress, many may also find themselves without the time or motivation to cook healthy meals, leading them to either skip meals or opt for less nutritious alternatives.
The Role of Diet in Stress and Burnout Management
When one is stressed, the body becomes imbalanced. Elevated cortisol levels for extended periods can lead to a compromised immune system, fatigue, heightened blood pressure, muscle tension, and insomnia.
To counteract these effects, our dietary choices should focus on rejuvenating adrenal function and stabilizing blood sugar levels.
Natural Allies in Stress and Burnout Management
Adaptogens are natural substances, including herbs, roots, and plants, designed to balance hormone levels by interacting with adrenal glands. Some effective adaptogens include:
- Turmeric: Enhances brain function and assists in combating depression.
- Ginseng: Promotes calmness, memory enhancement, and fortifies the immune system.
- Ashwagandha (an evergreen shrub that grows in Asia and Africa) : Effective in reducing anxiety.
- Astragalus (a type of flowering plant) : Helps alleviate fatigue.
- Goji berry: An energy booster.
Nutrients That Boost Resilience
Certain nutrients combat stress-induced ailments like a weakened immune system and elevated blood pressure:
- Vitamin C: Reduces cortisol and fortifies the immune system. Look for citrus fruits as a natural source.
- Vitamin B: Integral for energy and nerve functions, these vitamins are found abundantly in greens, grains, and meats. Their role in stress management is undeniable, making them a staple for mental well-being.
- Complex Carbohydrates: Facilitate serotonin release, promoting calmness. Options include whole grains, fruits, and vegetables.
- Omega-3: Diminishes stress hormones and offers protection against heart ailments and depression. Sources comprise nuts like pistachios and almonds and fatty fish such as tuna and salmon.
- Magnesium: This stress-relieving mineral, present in foods like spinach and avocados, not only helps in relaxation but also ensures sound sleep, a key component in preventing burnout.
- Protein: Its amino acids help mend tense muscles and maintain hormone equilibrium. Seek lentils, pulses, lean meats, fish, and eggs.
Foods to Avoid
Certain foods can intensify stress symptoms and lead to detrimental health cycles:
- Refined Carbohydrates and Sugars: While often craved during stress, these provide short-lived energy and result in subsequent energy crashes, pushing one towards unhealthy dietary habits.
- Alcohol: Increases cortisol, leading to various health challenges and potentially resulting in dependency.
- Caffeine: Boosts cortisol while inhibiting calming agents in the body. It may result in dependency due to its dopamine-enhancing effect.
The relationship between stress, burnout, and food choices is intricate and cyclical. By understanding how each element impacts the other, we can make informed decisions, leading to healthier lives both mentally and physically.
In the midst of the ever-increasing complexities of contemporary life, burnout is becoming a widespread concern among adults. Yet, nature offers us powerful tools through essential nutrients. By weaving these into our daily diets and recognizing their profound benefits, we can be more resilient against stress and lower our burnout risks. Health is a continuous investment, and such preventive measures are invaluable.
Remember, the choices we make daily, from managing stress to selecting foods, shape our overall well-being.
Practical Tips for Burnout Adults
- Improved Energy Levels: By reducing the burden of chronic inflammation, the body can function more efficiently, potentially alleviating burnout-induced fatigue.
- Better Sleep: Certain anti-inflammatory foods, like almonds and chamomile tea, promote relaxation and better sleep quality, crucial for burnout recovery.
- Mood Regulation: Inflammation can negatively impact neurotransmitter production and function, affecting mood. By reducing inflammation, one might also find an improvement in mood and reduced feelings of burnout.
- Incorporate Variety: Aim for a colorful plate. Different colored fruits and vegetables often signify different antioxidants and anti-inflammatory compounds.
- Be Mindful of Portions: Even healthy foods can contribute to stress on the body if consumed in excessive amounts.
While an anti-inflammatory diet isn’t a cure-all for burnout, it can be a valuable component of a holistic approach to recovery. Reducing inflammation through dietary choices offers a proactive way for adults to support their physical and emotional wellbeing, potentially accelerating the path out of burnout.
While nutritional changes are crucial, addressing the root causes of stress is paramount. Engaging mentors, coaches, or confiding in a trusted friend can offer valuable perspectives. It’s essential not to ignore the issue, hoping for an autonomous resolution. Taking the initial step towards better mental health might be challenging, but it is crucial for overall well-being. Prioritize your mental health; it forms the foundation of all aspirations.
3 diets that promote a balanced mood and decreased stress levels
(1) High Fiber Diet and Mood
Dietary fiber, especially from whole foods like beans, legumes, fruits, and vegetables, promotes a healthy gut microbiome. The gut-brain axis, which refers to the communication between the gut and the brain. A healthy gut microbiome has been linked to improved mood and reduced risk of depression. A diet rich in fiber can lead to the production of short-chain fatty acids, which have anti-inflammatory properties that may be beneficial for brain health.
(2) Avoid Low-Carbohydrate Diet
Diets that are very low in carbohydrates can alter the balance of neurotransmitters in the brain, potentially affecting mood. Additionally, carbohydrates promote the production of serotonin, a neurotransmitter associated with mood regulation. While some individuals report improved mood and energy on low-carbohydrate diets, others may experience mood swings, irritability, or depression. Individual responses can vary.
(3) “Blue Zone” Diet
“Blue Zones” are regions in the world where people live significantly longer and healthier lives. These regions include parts of Japan, Italy, Greece, Costa Rica, and California. In these regions, diets are predominantly plant-based, with a high intake of vegetables, fruits, legumes, nuts, seeds, and whole grains. Meat is consumed infrequently, and diets are low in processed foods. The combination of dietary factors, along with lifestyle factors such as physical activity, strong social networks, and reduced stress, likely contributes to the improved mental and physical health outcomes observed in these populations.
If you’re struggling with issues related to stress, burnout, and food, we offer one-on-one consultations. Our RIGHTFOODLY registered nutritionist, Olivia Ng, is dedicated to helping you navigate these challenges, guiding you towards a dietary and lifestyle approach that enhances both your mental and physical well-being. For a deeper understanding of our practice philosophy and services, please don’t hesitate to reach out.
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