5 Foods to Eat When You Are Feeling Burned Out
Feeling burned out? Here are 5 foods that you can eat to help fuel your brain. These foods contain specific ingredients to keep you nourished, provide energy, and increase mental clarity.
What is mental burnout?
In a nutshell, mental burnout occurs when we experience long-term stress, causing us to feel overworked, overwhelmed, unmotivated, and emotionally drained. In part 1 of this series, I spoke about the symptoms of being burned out and the first step to overcoming them. You can read all about it here. Once you have worked on shifting your mindset, you can start fuelling your brain and body with good nutrition.
5 foods to eat when you are feeling burned out
1. Fatty fish
Fatty fish, such as salmon, mackerel, herring, and sardines, is an excellent source of omega-3 fatty acids. The brain is made up of nearly 60% fat, and omega-3's are found in high abundance in the brain. Omega-3's help to build cell membranes and allow brain cells to communicate. Fatty fish is an excellent choice for reducing mental fatigue as it can sharpen memory, improve mood, and overall, support brain function.
2. Berries
Berries contain powerful antioxidants that prevent free radical damage and reduce oxidative stress! Antioxidants help to improve communication between brain cells and may delay brain ageing. Sources include blueberries, raspberries, strawberries, and blackberries.
3. Dark leafy greens
Dark leafy greens, such as kale, spinach, swiss chard, and broccoli, contain many nutrients that benefit brain health. These nutrients include folate, vitamin C, vitamin K, magnesium, and lutein. These compounds have powerful anti-inflammatory and antioxidant effects which can protect the brain against damage from long-term stress and provide fuel for brain cells.
4. Avocado
Avocados are packed with nutrients that support brain health. Avocados contain monounsaturated fats, which play a role in supporting healthy blood flow to the brain and preventing cognitive decline. In addition, avocados are a good source of potassium, Vitamin K, folate, and Vitamin B6, which may help reduce high blood pressure.
5. Walnuts
Finally, walnuts may be small, but they are nutrient-powerhouses! Walnuts contain alpha-linolenic acid, an omega-3 fatty acid, which is beneficial for brain health by reducing inflammation. In addition, walnuts contain significant amounts of vitamin E, a powerful antioxidant, which protects the brain from free radical damage.
Foods to avoid: refined sugar, alcohol, and caffeine.
It is important to fuel your body and mind with nutritious food. In addition to this, there are certain foods that you can try to avoid, such as refined sugar, alcohol, and caffeine. These foods tend to give the body a temporary boost of energy but then cause an energy crash. Even just reducing the consumption of these foods can be beneficial!
Stay tuned for part 3 of this series, which will include wellness and lifestyle tips. If you missed part 1, you can read about it here!
