April 30, 2025

Foods That Help with Burnout

By Rebecca Appleman, RD

If it seems like everyone is overwhelmed these days, it’s because they are. People all over New York are struggling right now with burnout – a state of chronic physical, emotional, and psychological exhaustion that develops when prolonged stress overwhelms the body’s ability to recover.

Burnout has many causes; being overworked and/or over extended, getting limited or poor quality sleep, having inadequate support in your professional or personal life, or experiencing challenging life conflicts all contribute to a sense of burnout and/or mental and emotional exhaustion. Managing burnout often requires a therapist and several lifestyle changes in order to reduce the frequency and severity of symptoms.  And, as you’re addressing your burnout and the big and small changes that you can make to prevent or mediate it, you might also want to look at your diet.

Diet plays a role in how your body handles stress and recovers from fatigue. What you eat affects hormone production, brain function, energy levels, and inflammation – all of which are directly tied to how your body experiences and recovers from burnout. While no single food can “cure” burnout, certain nutrients can support the systems most impacted by chronic stress and help support emotional and physical stability.

Nutrients that Support Burnout Recovery

Chronic stress depletes key nutrients and disrupts your body’s ability to regulate energy, mood, and focus. Replenishing those nutrients through diet can support burnout recovery and contribute to mental and physical strength. The foods below contain nutrients that support:

• Cortisol regulation
• Stable blood sugar
• Neurotransmitter function
• Inflammation reduction
• Cognitive clarity and mood balance
• Strong immune system

As nutritionists, it is important to note that every person’s dietary needs are different, and your taste and flavor preferences should also be a part of any plan that you choose to follow.

With that in mind, the following foods could support your ability to address burnout. These foods are not quick fixes, but when incorporated into regular meals, they support the body’s recovery from long-term stress and improve resilience over time.

• Leafy Greens – Spinach, kale, and Swiss chard are high in magnesium, a mineral that is often depleted during chronic stress. Magnesium helps regulate cortisol, support sleep quality, and reduce symptoms of anxiety.
• Fatty Fish – Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which reduce inflammation and support brain health. Omega-3s also support dopamine and serotonin balance, which are often affected during burnout.
• Whole Eggs (yes, the yolk too!)– A source of protein and choline, eggs help stabilize energy levels and support brain function. Choline is involved in the production of acetylcholine, a neurotransmitter that supports memory and attention.
• Pumpkin Seeds and Sunflower Seeds – These seeds contain magnesium, zinc, and B vitamins, all of which play a role in stress regulation, energy metabolism, and neurotransmitter production.
• Oats – Complex carbohydrates like oats support steady blood sugar levels and help maintain serotonin production, which contributes to mood stability.
• Avocados – Rich in healthy fats, fiber, and potassium, the nutrients in avocados support nervous system function and help regulate blood pressure, which often becomes elevated with prolonged stress. The healthy fats in avocado are also linked to improved brain function as they help promote healthy blood flow.
• Greek Yogurt or Kefir – Fermented dairy products provide probiotics that support gut health. The gut-brain connection plays a significant role in regulating mood and resilience to stress.
• Lentils and Beans – These plant-based proteins are high in fiber and B vitamins, which support energy production and reduce fatigue.
• Blueberries and Dark-Colored Fruits – High in antioxidants, these fruits help reduce oxidative stress and support cognitive clarity, both of which are impacted by prolonged burnout.
• Dark Chocolate – Contains magnesium and compounds that support mood regulation. In modest amounts, dark chocolate can help reduce stress hormone levels and improve emotional regulation.

As is always our recommendation, personalized attention to your needs via individual nutrition counseling is always helpful in order to gain insight into the dietary changes and meal planning that might best suit you and your recovery from stress.

Additional Guidelines for Supporting Burnout Through Diet

In addition to specific foods, there are also general principles that support recovery from burnout:

• Prioritize Balanced Meals – Combine protein, complex carbohydrates, and healthy fats at each meal to support stable energy and blood sugar levels.
• Stay Hydrated – Dehydration exacerbates fatigue, irritability, and cognitive fog. Drinking enough water is essential for mental and physical resilience.
• Reduce Added Sugars and Processed Foods – These can cause energy crashes, increase inflammation, and worsen mood swings.
• Don’t Skip Meals – Consistent nourishment helps prevent blood sugar fluctuations, which can contribute to irritability and exhaustion. Inadequate intake is also associated with poor sleep quality – making it harder to both fall asleep and stay asleep, so eating consistently and adequately throughout the day can help you get the rest your body and brain need to thrive.
• Be aware of Caffeine Intake – While caffeine can provide a short-term energy boost, excessive intake can worsen anxiety and disrupt sleep, prolonging burnout symptoms. You don’t necessarily need to cut caffeine, but be aware of how much and how you feel as you consume it.

Addressing burnout requires a multi-faceted approach, and nutrition plays a foundational role in that process. Choosing foods that support the nervous system, regulate stress hormones, and promote steady energy gives your body the fuel it needs to recover.

If burnout symptoms are ongoing, working with a therapist and a registered dietitian may help provide more individualized support for both the psychological and physiological aspects of recovery.

For more information, please reach out to Appleman Nutrition, today.