Guest Blog: Keep the Burnout at Bay
by Nutritionist Jo Burban
Here at BFA we work closely with Jo – she is a regular in our office providing advice and support to our team. We know burnout impacts many of us at different times, so we asked Jo if she would be willing to share some strategies on how to stay healthy which is a huge component of preventing burnout. She did one better and provided us with a three part series!
Each blog will have a couple of different tips. The tips are evidenced based lifestyle hacks known to improve wellness. Great for everyone in the family from young to old and it’s not just for 6 weeks, we should live this way our whole lives!
What is Burnout?
Burnout is literally having nothing left in the tank to give, not only to others, but often to self as well (self care going out the window is one of the signs). Burnout is defined as “A state of emotional, physical, and mental exhaustion caused by prolonged stress”. It happens when you feel continuously overwhelmed (and remember this stress threshold will be different for everyone!)
We live in a world that literally makes it easier to burnout than to avoid it. Constant time pressures and demands, phones that continuously ping and beep with alerts, news, messages, calls and emails, and that feeling of racing constantly against the clock.
We often wait for something to go wrong before improving our health. Get good at maintaining your health before it slips away from you..
Let’s Start with Food
Being a nutritionist I will start with diet, because it is absolutely key! As the saying goes “Let Food be thy Medicine”. The Mediterranean style diet is a healthy and nutrient dense way to eat. It is sustainable for life and there’s loads of evidence stacked in its favour.
Good food is our first port of call when energy is low and one our best healing modalities. Focus on seasonal vegetables, herbs, and fruits (high in loads of minerals and vitamins but especially vitamin C which is required to make our happy hormones). (Tip: if you’re exhausted use frozen veg, frozen berries, or straight from the fridge easy prep options like cherry tomatoes, cucumbers, salad bags, avocado, etc. Make it simple!)
Don’t forget a serve of lean protein with every meal: e.g. chicken or legumes or yogurt (often high in nutrients such as iron and/or zinc and B vitamins needed to prevent that overwhelming fatigue and low motivation feeling). Again easy options are tinned chickpeas with some tomato rich pasta sauce, cans of salmon or sardines, or eggs.
Nuts and seeds are easy too, and part of the Mediterranean diet, as is yogurt. Fast easy nutrition. Add in some minimally processed carbs like oats or brown rice or grainy bread, and top it off with some heart healthy fats especially those from oily fish (healthy brain people! Healthy brain!) Also use olive oil. It is a Mediterranean staple, rich in vitamin E which is a powerful antioxidant. Oh and avoid foods that are highly processed. (And don’t forget some good quality dark chocolate!)
Balance is Key
Balance is key to wellness in many aspects including diet. So avoid restrictive eating habits and skipping meals, these habits suck your energy if you are already running on empty. Food is a source of joy, and a delicious and mood boosting part of our day. Mediterranean countries see food as an opportunity to connect with family and friends. And studies show connection is hugely important for wellness too. So turn off those screens, set the table, laugh, share how you are feeling, and eat good food with the people you love.
Bye-bye Burnout!
If you would be interested in attending a breakfast session covering burnout please get in touch info@bfa.co.nz
About Jo
Jo Burban, BCApSc, BSc.
Jo is a Clinical Nutritionist based in Taupo. With a strong academic foundation Jo specializes in evidence based nutrition and helps busy professionals build practical, sustainable nutrition habits that support energy, focus and long term health.
Jo gives workshop style seminars and also consults individually with clients. She helps create tailored nutrition protocols that align with blood test results and/or medical conditions, hormonal changes, family commitments, budget, stage of life and age, and lifestyle.
Jo cuts through diet myths and fads, delivering simple and easy to implement strategies that support long term health and wellness.
Her philosophy is simple: Fuel intelligently for life, and be your best self, physically and mentally.