Burnout feels like hitting a wall – emotionally, physically and mentally. It’s not just weariness after a long day; it feels like a complete system shutdown after a prolonged presence of stress hormones churning through the body. Recovery is not just about catching up on sleep; it’s about rebuilding your body and spirit from the inside out. While this requires a multi-pronged approach with adjustments to lifestyle as well as thoughts and beliefs as well, a great place to start rebuilding the body is through nourishment. Here’s a guide on how you can nurture yourself back to vitality through what you eat.
1. Embrace warm cooked foods
When the body spends most of its time in fight or flight with stress hormones flooding your system, digesting food becomes a lower priority and your digestive power is dampened down. To account for this, focus on warm, cooked and/or slow cooked foods that are easier for the body to digest. Think foods like soups or soft, nourishing stews. Ensure you chew your food well before swallowing it and consider adding bone broth or slow cooking foods with the bones in.
Bone broth contains collagen, which can help support a healthy gut lining, and minerals that support immune function and reduce inflammation. This makes it an excellent addition to your diet when your digestive system needs a little extra support. Alongside bone broth, incorporating gentle spices like ginger and turmeric can also enhance digestion and absorption, further aiding in your recovery. These spices not only warm the body but also possess strong anti-inflammatory properties, helping to soothe internal irritation while you enjoy your meal.
2. Nourish your adrenals
Your adrenal glands are like the batteries that keep you running; burnout depletes them. It’s crucial to recharge them with the right nutrients. Include vitamin C-rich foods such as berries, citrus fruits, capsicum, kale, kiwifruit, parsley and broccoli as well as zinc-rich foods such as sustainably grown oysters from clean waters, pumpkin seeds, sunflower seeds, eggs and red meat. It may be beneficial to supplement these nutrients as well. The adrenals love magnesium too – think green leafy vegies, nuts and seeds.
3. Aim for at least 7 serves of vegetables per day
Vegetables are nutrient powerhouses and they contain an endless array of unique compounds that are beneficial for our health. Aiming for at least seven servings a day (around 3 ½ cups) can help meet the heightened nutritional needs brought on by stress. They provide essential vitamins, minerals and antioxidants that support overall health and recovery. Incorporate a variety of colours and types to maximise the range of nutrients as each colour provides different beneficial compounds.
4. Avoid stimulants and stay hydrated
It’s also crucial to minimise or avoid stimulants like caffeine, refined sugars and alcohol during your recovery. These substances can further tax your adrenal glands, which are already under pressure. Caffeine, for instance, may provide a temporary energy boost but ultimately leads to further depletion of your body’s reserves. Alcohol and refined sugars can spike your blood sugar and disrupt sleep, counteracting the healing process. Instead, opt for hydrating, soothing beverages like herbal teas that support adrenal health and promote hydration. Ensure that water is your main drink.
