Food necessary for the body when exhausted

Although stress is a natural part of life, constant stress can negatively affect our health. Excessive and long-term stress leads to both mental and physical exhaustion (burnout). To quickly get rid of this fatigue, what should we eat when we are exhausted?

There are warning signs that can help you know if you are falling into burnout so you can have a better plan to take care of yourself. The following are signs that you yourself are or are about to experience this condition.

Exhaustion – what is burnout? Signs You’re Exhausted

Burnout occurs when your body enters a state of extreme physical and mental fatigue. You feel drained of energy and do not want to do anything like the following signs:

• Feeling tired, bad
• Reduced productivity and energy
• Negative feelings about everything around
• Frequent headaches or muscle tension
• The biological clock is changed
• Increase appetite
• Constantly doubting your own abilities
• Missing or skipping routine tasks

You may confuse burnout and stress. However, with stress, you will quickly regain your spirit as soon as things are better controlled. With burnout, you will feel like it never ends and you no longer care about anything around.

Burnout is often caused by work factors. You have worked too hard but are not appreciated and gradually develop self-doubtful thoughts. However, there are many ways for you to get out of this situation, help you quickly regain your spirit, love and appreciate yourself more. Here are the food groups you should eat when experiencing symptoms of burnout.

Exhaustion affects your mind and body

What to eat when exhausted?

These are food groups that are beneficial for the mind, helping to nourish the body especially during times of stress and burnout.

Prioritize food groups containing omega-3

Omega-3s are a type of fatty acid found in specific foods such as chia seeds, flaxseeds, hemp seeds, walnuts, kidney beans, seaweed, and fish such as salmon, mackerel, and mackerel. cod… This active ingredient will provide the brain with the type of fat it needs to function properly. Omega-3s also have benefits in improving mood and memory.

Do not ignore foods containing omega-3

Increase fiber

Did you know gut health directly affects brain health? Unhealthy levels of stress can lead to digestive troubles. Fiber plays an important role in regulating the digestive system. Women should consume 25 grams of fiber per day and men should consume 38 grams. Fiber comes in two forms, soluble and insoluble. Soluble fiber forms a gel-like substance in the digestive tract to increase bulk in the stool, while insoluble fiber promotes the movement of matter out of the system. Once you establish healthy digestive habits, you’re helping to boost your overall brain health, while boosting your body’s recovery from stress and burnout.

Eat a lot of green vegetables to avoid burnout

Dark green leafy vegetables are an excellent source of nutrients. Green vegetables contain many vitamins, minerals, antioxidants and fiber. Different types of B vitamins found in green vegetables can boost your mood, fight fatigue and improve sleep quality. Salads, fruit juices and smoothies from broccoli are the optimal choices for you to fully absorb nutrients for your body. You can also add green vegetables to stir-fries, soups, soups, etc.

Whole grains provide the brain with positive energy with complex carbohydrates. In addition, the fiber found in these foods slows the rate at which glucose enters the blood cells.

This helps to slow and balance blood sugar spikes. You should choose whole grains like brown rice, wild rice, legumes, oats… Avoid white bread and pasta as these can affect mood and deplete body energy.

Green vegetables are good for physical and mental health

Choose foods that contain protein

Protein is needed for many different functions in our bodies, from building and repairing muscle tissue to influencing hormones. Specifically, tryptophan is an amino acid found in proteins that leads to serotonin production. Serotonin is one of the hormones that primarily affect our mood. Consuming healthy lean protein can help maintain the balance of serotonin in the body, which is important for mood and brain health. Also, some plant-based proteins that you should include include beans, almonds, and quinoa! If you like animal protein, eat eggs, chicken, and fish.

Foods you should avoid to keep your mood intact

Foods that affect mood come in many different forms, from stimulants like coffee and alcohol to processed foods with artificial additives. These foods are easy to mess with the body and can cause a mess for our hormones, which will affect our stress levels and lower our energy.

For example, if you are feeling upset, you think that caffeine (coffee, soda, some teas) can stimulate the nervous system so you will feel more elated. However, this could be the opposite. So consume foods that nourish the body and provide long-term energy, such as drinking water, eating nuts, seeds, fruits, vegetables and whole grains.

Caffeinated drinks are not a good choice for you right now

With the question “what to eat when exhausted?” hope you got the answer. Burnout is sometimes unavoidable, but how to get out of this bad situation quickly depends on the choice of each person. In addition to healthy food, the method of physical exercise will also help your mind to improve better.

Reference source

Foods To Help With Burnout https://www.healthygrocerygirl.com/blog/foods-to-help-with-burnout/ Accessed 20/05/2021