Burnout
What is burnout?
It is a state that is characterised by feelings of exhaustion, cynicism, and reduced efficacy.
When under stress, your body undergoes changes that include making higher than normal levels of stress hormones (cortisol, adrenaline, epinephrine, and nor-epinephrine). Over time these changes can start harming your body and mind.
Poor sleep, (a need for additional sleep but still feeling tired), sugar cravings or perhaps salt or alcohol plus gastrointestinal changes or headaches, muscle aches, anxiety plus depression can also be part of what you may be feeling.
Burnout occurs due to chronic physical, emotional, and mental stress, often resulting from prolonged exposure to demanding situations without adequate recovery or support. It typically arises in response to high workloads, unmanageable expectations, or a lack of control in one's environment.
Common Causes Of Burnout
So burnout occurs due to chronic stress, often resulting from prolonged exposure to demanding situations without adequate recovery or support. It typically arises in response to high workloads, unmanageable expectations, or a lack of control in one's environment.
1. Work-related Factors
Excessive Workload: Handling too many tasks / responsibilities over an extended period.
Lack of Control: Feeling powerless to make decisions about your work or environment.
Unclear Expectations: Not knowing what is expected of you or how success is measured.
Poor Work-Life Balance: Over-prioritising work at expense of personal life/downtime.
Toxic Work Environment: Conflict, lack of support / poor communication among colleagues.
2. Personal Factors
Perfectionism: Setting unrealistically standards for oneself, leading to constant dissatisfaction.
Lack of Coping Strategies: Difficulty managing stress effectively, either through personal habits or external support.
Personality Traits: Individuals who are overly conscientious, driven, or people-pleasing may be more susceptible.
3. Lifestyle Factors
Inadequate Rest and Recovery: Chronic lack of sleep, minimal relaxation, no vacations.
Neglecting Physical Health: Poor diet, lack of exercise, or insufficient hydration.
Over-commitment: Trying to manage too many responsibilities in and outside of work.
4. Cultural and Systemic Factors
Social Pressure: Expectations to constantly perform or be "on" in competitive environments.
Economic Stress: Financial insecurity or fear of losing a job.
Stigma Around Rest: Cultures that glorify overwork may discourage self-care or asking for help
Burnout and Nutrition
Burnout itself doesn’t directly cause nutrient deficiencies, but the behaviors and physiological stress associated with burnout can contribute to them. Here's how burnout and nutrient deficiencies are linked.
1. Poor Eating Habits
Stress Eating: Burnout can lead to cravings for unhealthy, processed foods.
Skipping Meals: People neglect proper meals due to lack of time, energy / appetite.
Inconsistent Diet: Irregular eating / inadequate nutrient intake.
2. Physiological Stress
Chronic stress can deplete the body's stores of essential nutrients, especially:
Vitamin C
B Vitamins
Magnesium
Zinc
3. Sleep Disruption
Burnout often causes insomnia or disrupted sleep, impairing the body’s ability to repair itself and absorb nutrients properly. Calcium and Magnesium are essential for sleep quality and relaxation. Sleep deprivation can exacerbate iron deficiency, leading to fatigue.
4. Digestive Issues
Poor nutrient absorption
Gastrointestinal issues like IBS can interfere with nutrient absorption
5. Substance Dependence
Caffeine: Reliance on coffee / energy drinks can deplete magnesium, calcium and iron.
Alcohol: This can interfere with absorption of nutrients like vitamin B12 and zinc.
Preventing and Addressing Nutrient Deficiencies in Burnout
Balanced Diet: Focus on whole foods rich in vitamins and minerals, such as leafy greens, lean proteins, nuts, seeds, and fruits.
Supplements: Consider supplements for specific deficiencies but consult with a healthcare provider first.
Hydration: Drink plenty of water to aid digestion and nutrient transport.
Mindful Eating: Take time to eat without distractions to improve nutrient absorption.
Professional Support: Work with a nutritionist to address specific deficiencies.
In short, while burnout doesn’t directly cause nutrient deficiencies, its effects on lifestyle, stress levels, and digestion can create the perfect conditions for deficiencies to develop. Addressing both the burnout and its impact on diet is crucial for recovery.
Recognising Symptoms
Symptoms of Burnout are often the following:
Emotional: Irritability, detachment, or feelings of hopelessness.
Physical: Chronic fatigue, headaches, or sleep disturbances.
Cognitive: Difficulty concentrating, indecision, or negative thinking.
Behavioral: Withdrawing from social or professional activities, procrastination.
How can we prevent burnout and how can we recover from it?
Addressing both the burnout and its impact on diet is crucial for recovery.
Set Boundaries: Clearly define work and personal time.
Seek Support: Talk to supervisors, colleagues, friends, or therapists.
Prioritise Self-care: Incorporate exercise, relaxation, and hobbies into daily life.
Practice Time Management: Break tasks into manageable pieces and delegate.
Address Systemic Issues: Seek fair policies or environments that value well-being.
Identify Nutrient Deficiencies
Enjoy a diet that is nutrient dense
Eat regular meals
Stay hydrated
