Eating against stress to prevent burnout

Nutrition for stress

Eating healthily is beneficial for stress in any case. Preventing stress and obtaining the right building blocks through nutrition to replenish all hormones works well to prevent burnout, provided that psychological issues are also addressed. We can potentially tackle the psychological cause through psychedelic therapy, but let's first ensure that the foundation is solid through nutrition. This post focuses primarily on which foods provide support.

Read more about psychedelic therapy for stress and burnout here

The diet for stress and burnout

If you are on the verge of burnout, drinking caffeine and green tea is not recommended. Furthermore, it is better not to focus on losing weight. Adhering to the diet below will already result in a positive change in body composition.

Supplement magnesium

Stress can cause magnesium stores to shrink, and replenishing magnesium is the first thing that needs to be done to recover. It can be replenished with green vegetables, asparagus, beans, legumes, bananas, whole grains , dark chocolate, cAshews and almonds.

When to eat what?

You can eat as much as you want from the foods described below during the day. It is also not a problem if you start eating a little later in the morning. However, you must stop eating about 3 hours before you go to sleep.

Food preparation

Cooking food thoroughly degrades its quality. It is better to eat raw products raw or al dente. Chewing your food also contributes to an improvement in health and body composition. When frying products or using the oven, ensure that you maintain a maximum temperature of 180 degrees Celsius.

The food items

Drinks

Drink at least 2 liters of clean fluids throughout the day to flush out waste products. If burnout is imminent, avoid drinking coffee or green tea to spare the adrenal glands. Here are the recommended drinks.

• Filtered water
• Water with a little lemon/lime
• Nut milk (unsweetened, max 1 glass per day)
• Coconut water (during sports)

Vegetables

You can eat the vegetables listed below in unlimited quantities and with variety. Ensure that your diet consists of approximately 30-501 T13T vegetables. Organic is better than non-organic. Are you buying non-organic vegetables? Rinse them thoroughly with warm water to remove as many pesticides as possible. bold Vegetables are especially recommended for burnout symptoms.

• Artichoke
• Asparagus
• Cauliflower
• Kale
• Spring onion
• Broccoli
• Zucchini
• Cucumber
• Bok choy
• Leek
• Radish
• Red cabbage
• Celery
• Salad
• Green beans
• Spinach
• Brussels sprouts
• Fennel (max half per day)
• White cabbage
• Carrots

Fruit

A handful of fruit per day is the recommended maximum. We recommend eating a handful of fruit before or after physical activity. Fruit and starchy products are classified as blood sugar-raising foods, so do not overdo the intake and limit it to one serving per day. Here is a list of the best types of fruit where the bold Types of fruit are recommended for burnout symptoms.

• Strawberries
• Pineapple
• Avocado
• Blueberries
• Blackberries
• Lemon
• Cranberries
• Raspberries
• Pomegranate
• Grapefruit (take note of medication)
• Apple (green and sour)
• Lime
• Mandarine
• Olives
• Blackcurrants

Starch

The following products contain a lot of starch, and just like with fruit, you may only have one handful per day.

• Potatoes
• Banana
• Cassava (must be thoroughly cooked because it is poisonous raw)
• Butternut squash
• Pumpkin
• Rice varieties
• Taro
• Root
• Yam
• Sweet potato

Spices

You are free to use herbs. However, if you buy a herb mix, make sure that no sugars or excessive salt have been added. Mixing your own with individual herbs is wiser. Also, try using fresh herbs occasionally. You may use iodized sea salt in moderation.

Proteins

The protein sources listed below are best if the fish and animals are wild-caught or the livestock is grass-fed. Approximately 20-30 percent of your daily diet consists of the following products.

• Anchovies
• Trout
• Herring
• Sardines
• Haddock
• Sockeye salmon
• Tongue
• Summer bot
• Game meat
• Grass-fed chicken
• Grass-fed lamb
• Grass-fed beef
• Chicken egg from a grass-fed chicken

Supplementing with protein via supplements can also be beneficial. Generally, however, this is only recommended when exercising or performing heavy work. In the event of an impending burnout, obtaining the right amino acids (from proteins) is important because those specific amino acids are the building blocks of essential hormones and neurotransmitters.

We recommend the following protein powders.

Whey hydrolysate is a pre-digested milk protein with high absorbability and high bioavailability. For athletes and people with increased protein requirements, this protein is ideal for obtaining the right amino acids in high quantities.

Pepto Pro is pre-digested casein protein that has been broken down into peptides and these are even more absorbable, but the biological value is slightly lower than whey.

Silverback Protein is a plant-based pea protein supplemented with extra essential amino acids so that it has just as good a biological value as whey, but is plant-based and lactose-free.

Essential amino acid mix is a mix of amino acids to supplement the proteins in your diet without actually adding extra protein. This option is especially useful if you think you are eating enough protein, but not the right amino acids.

Nuts and seeds

A handful of nuts and a tablespoon of seeds per day is recommended. The best choice is the unroasted and unsalted varieties. Alternate with the following products.

• Almonds
• Cashew nuts
• Hazelnuts
• Chestnuts
• Macadamia nuts
• Pecans
• Walnuts
• Mix of seeds

Fats

Because this diet consists of approximately 25-40% of healthy fats, you can use the following products liberally or supplement.

• Coconut oil
• Avocado oil
• Krill oil
• Fish oil
• Grass-fed butter
• Ghee (clarified butter)
• Extra virgin olive oil
• Flaxseed oil
• Hemp seed oil

Cheatday

It is healthier, and actually good to increase your chances of success, to have a cheat day. During this festive day, you may eat whatever you want. According to various studies, one cheat day every two weeks is better than having no cheat days at all. Try not to have more than one cheat day per week.