You’ve probably heard the term “burnout.” Burnout is a form of exhaustion caused from being overwhelmed, emotional drained and spread too thin. While it’s often mentioned in the context of workplace burnout, unpaid jobs like parenting and elder care can also lead to burnout. With more people than ever before working from home and experiencing the boundaries between work life and personal life becoming fuzzy, burnout is at an all-time high. What can be done about it? In light of May being Mental Health Awareness Month, let’s shine a light on burnout and some simple nutrition solutions that can help.

Burnout goes beyond stress. While we can often take a break or even a vacation to help cope with the stresses of daily life, burnout feels much more insurmountable. Some common symptoms of burnout include fatigue, a change in mood, a lack of creativity, difficulty concentrating and reduced performance and productivity. It can also lead to changes in sleep and appetite and feeling of self-doubt and isolation.

While burnout isn’t a medical diagnosis, it can certainly affect your mental and physical health if it goes unaddressed. The first step to managing burnout is realizing that you are suffering from it. It’s important to seek support and make lifestyle changes to achieve a better balance. While work and home situations can be complicated, we can feel empowered to use nutrition to help combat burnout with healthy eating.

Here are some strategies to optimize food and nutrition for burnout recovery.

Plan Out Your Meals

While meal planning can feel like a bit of a chore in the short-term, it can save you time and energy in the long run, especially at times we need it the most. Plus, meal planning helps you stay organized with meals, taking the pressure off of decision fatigue around food. Use meal planning as a tool to be sure you have the right food on hand for when you need it.

Boost Fiber in Your Diet

Inadequate fiber intake can contribute to constantly fluctuating blood sugar levels, which can lead to anxiety, fatigue, difficulty concentrating and many of the other symptoms common with burnout. High-fiber foods like whole grains, beans, nuts, seeds, fruit and vegetables have a wide variety of healthful benefits. Fiber helps keep us full and satisfied longer, it promotes balanced blood sugar and insulin levels and supports good gut health.

Focus on Fats for Brain Health

Omega-3 fatty acids are important for the brain to function properly. Foods that are rich in omega-3s include flaxseeds, chia seeds, walnuts, seaweed and fatty fish like salmon, tuna and sardines. These foods can support chemicals in the brain that impact mood and cognition.

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Choose Balanced Meals and Snacks for Sustained Energy

Not eating enough calories, skipping meals or missing out on certain food groups can leave energy levels lagging and nutrients depleted. At mealtime, build a balanced plate with protein, carbohydrates, vegetables and healthy fats to help sustain long-lasting energy. When meals are more than four to five hours apart, grab a nutritious snack to fuel your body and your brain.

Don’t Forget Your Dark Leafy Greens

Chronic psychological stress associated with burnout can lead to reduced levels of the important neurotransmitter, serotonin. Leafy green vegetables like spinach and kale are good sources of essential B vitamins, nutrients needed by the body to make serotonin. Add these dark leafy greens to salads, smoothies, sandwiches and stir-fry dishes to reap their mood-boosting benefits.

Burnout is multifactorial and can have a significant impact on quality of life. The foods you eat every day can be one important part of combating burnout. If you are struggling with stress, burnout or other mental health concerns, seek support from a mental health therapist who you can partner with to regain a healthy balance in your life.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at [email protected].