Guest Blog: Keep the Burnout at Bay - Part 2
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! In part one (HERE – Link), Jo took a look at how nutrition plays a huge part in our overall wellbeing, and what ‘good’ nutrition looks like. In part two she unpacks the nutrition and lifestyle mistakes that make burnout worse, and what to do instead.
When we are burnt out the first thing to disappear along with energy, is our motivation. We literally can NOT be bothered. It’s like the hierarchy of needs but for wellness, the top layers go first (often exercise and healthy food). Even personal hygiene and our clean and tidy home environment can take a hit. Everything feels too hard and overwhelming. We now feel added anxiety due to the global unrest and recent fuel price hikes and all the unknowns. We’d just come through the Covid drama and now it feels as though we are back at square one! All we want is the couch, a bag of chips, and our phones to scroll.
This overwhelm, burnout and hit to our mental health can lead to skipping meals, relying on sugar/caffeine (coffee and energy drinks) to get through the day, alcohol at the end of the day to numb, flagging the healthy meal prep, plus munching on low nutrient foods and takeaways due to craving that fast hitting but short lasting energy. We want that little shot of pleasure that comes from the caffeine/sugar/fat/salt/refined carbs/alcohol (it drops as quickly as it hits and leaves you wanting more). It’s a double negative because eating a low nutrition diet doesn’t give us the nutrients we need for all those feel-good neurotransmitters, and we end up on a downward spiral, craving even more of the unhealthy stuff.
So, what can we do instead?
Firstly, be really gentle with yourself and take baby steps to turn the spiral back into an upwards one. We might not be able to control what is happening with petrol prices, but we can control our health choices. I promise just small changes will make the difference and it doesn’t have to be perfect. Focus on “good enough” wellness. For example, if you’ve been grabbing just a coffee for breakfast, try adding in a quick yogurt and berry smoothie. Already you have given your gut some healthy probiotics (needed for good mood!), protein to keep you alert for the morning, and antioxidants to boost immunity. The fibre in the fruit helps with blood sugar control and gut health. If you prefer a savoury start, cook a couple of eggs. Add in more when you can. The fact that you have made something for your health boosts dopamine too. When you have nailed breakfast apply the same attitude to your lunch and dinner. The whole family can eat similar foods and it’s a lot cheaper than buying takeaways! Add in wellness bites every week: short walks, an early night, sunshine first thing when you wake, 5 minutes of yoga stretches…. It’s like saving money. Every little bit adds to what’s already there.
Don’t forget too connection is key. Don’t go it alone. Talk to someone you trust. You’re not a failure if you feel burnt out and it’s more common than you think. It’s completely reversible with consistent cumulative bites of self care.
If these tips still feel too much, talk to your health professional. Otherwise start now. One bite at a time.
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.