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Reclaim your energy: Combat burnout with fitness and nutrition
Burnout affects your mind and body, and overcoming it requires a holistic strategy that incorporates fitness and nutrition along with proper rest
Burnout has become a hallmark issue of today’s fast-paced world, leaving many feeling drained, overwhelmed, and disconnected. Whether it arises from demanding workloads, personal pressures, family conflicts, or the relentless demands of modern life, burnout profoundly affects both the mind and body. Addressing it requires more than just rest—it demands proactive strategies to rebuild strength and resilience.
Also read: Mental wellness through fitness: 10 simple habits that can make a big impact
The role of resilience
Resilience is the ability to endure challenges and recover from stress. Life can be likened to a road filled with bumps and potholes, representing the inevitable stresses we all encounter. Resilient individuals tap into their inner strength to navigate these obstacles, facing them with determination.
Understanding burnout and its impact
Burnout manifests in various ways, including chronic fatigue, irritability, reduced productivity, and feelings of helplessness. However, physical symptoms—such as headaches, insomnia, and weakened immunity—are often overlooked or misattributed. Left unchecked, burnout can significantly reduce quality of life and lead to long-term health complications like depression or cardiovascular disease.
It’s essential to address both its physical and mental dimensions to combat burnout effectively. This is where fitness and nutrition play a vital role, offering holistic strategies to restore energy, manage stress, and promote overall well-being.
BEATING BURNOUT WITH FITNESS
Exercise as a stress reliever: Physical activity is one of the most effective ways to combat stress. Exercise releases endorphins—known as “feel-good hormones”—that improve mood and reduce stress. It also lowers cortisol levels, the hormone associated with stress. Even moderate activities like walking, yoga, Pilates, or swimming can have a significant impact. For instance, a 30-minute brisk walk can help clear your mind, improve focus, and elevate your mood.
Boosting energy and productivity: Burnout often leaves individuals feeling lethargic. While exercise may initially seem counterproductive due to the energy it requires, it ultimately increases blood flow and oxygen supply to the brain, energizing both the body and mind. Starting a routine with light activities can gradually invigorate you and make daily tasks more manageable.
Improving sleep quality: Regular exercise regulates the circadian rhythm, promoting better sleep. A restful night restores both the body and mind, setting a strong foundation for the day ahead.
Building mental resilience: Exercise doesn’t just help build your physical strength; it helps build mental resilience, too. The discipline and persistence required to practice exercise regularly translates into developing better-coping mechanisms for stress and adversity.
Also read: Monday Motivation: The perks of reflection and daily me-time
THE ROLE OF NUTRITION IN OVERCOMING BURNOUT
Fueling the body and brain: Nutrition significantly influences your energy levels and mood. A diet rich in whole foods—fruits, vegetables, lean proteins, and entire grains—provides essential nutrients for optimal functioning. Omega-3 fatty acids, found in fish and nuts, support brain health and combat symptoms of anxiety and depression. Avoid processed foods, excessive sugar, and caffeine, as they often lead to energy crashes, worsening fatigue and irritability.
Stabilizing mood and energy levels: Balanced meals that combine complex carbohydrates, healthy fats, and proteins stabilize blood sugar, preventing energy dips and mood swings.
Supporting gut health: Emerging research highlights the connection between gut health and mental well-being. Probiotic-rich foods, such as yoghurt, fermented vegetables and fibre-rich food, foster a healthy gut microbiome, positively influencing mood and stress levels.
Staying hydrated: Dehydration exacerbates fatigue and impairs focus. A person can be unaware of dehydration, especially in winter, due to the suppressed thirst in cold weather. Hence, timely, sufficient daily water is a vital step in combating dehydration and burnout.
Burnout is a multifaceted challenge that demands a comprehensive approach. Fitness and nutrition serve as foundational pillars in overcoming burnout and fostering resilience. By prioritizing regular physical activity and nourishing your body with wholesome foods, you can reclaim your energy, elevate your mood, and enhance your ability to cope with stress.
Mitushi Ajmera is a fitness & sports nutritionist and Pilardio instructor based in Gurugram.
Also read: Start your day with a cup of coffee or two. Here’s why
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of resilience”,”Understanding burnout and its impact”,”Burnout manifests as chronic fatigue”,”reduced productivity and burnout”,”physical and mental dimensions of burnout”,”fitness and nutrition to combat burnout”,”BEATING BURNOUT WITH FITNESS”,”Exercise as a stress reliever”,”Building mental resilience”,”ROLE OF NUTRITION IN OVERCOMING BURNOUT”,”Stabilizing mood and energy levels with diet”,”Burnout is a multifaceted challenge”,”Fitness and nutrition serve as foundational pillars in overcoming burnout”,”prioritizing regular physical activity and nourishing your body”,”reclaim your energy”,”cope with stress”,”Mitushi Ajmera”],”section”:”Lounge”,”column”:””,”subSection”:”wellness”,”topic”:[],”topicUrls”:[],”alternateSection”:[],”location”:[],”markUnimportant”:false,”breakingNews”:false,”sponsored”:false,”editedBy”:[],”writtenBy”:[],”reportedBy”:[],”agencyByLine”:[],”bigStory”:false,”redirectUrl”:””,”dynamicMeta”:null,”alternateUrls”:[],”externalUrl”:null,”subSectionL2″:””,”canonicalUrl”:”https://www.livemint.com/mint-lounge/wellness/reclaim-energy-combat-burnout-with-fitness-and-nutrition-stress-relief-11736779511585.html”,”killed”:false,”audioSourceUrl”:”https://s3.ap-south-1.amazonaws.com/htcms-prod-images/mint/mp3/11736779511585.mp3″,”disclaimer”:””,”sponsoredTitle”:””,”storyType”:”DIGITAL”,”syndicationFeed”:false,”premiumStory”:false,”premiumSubBrand”:””,”metaTitle”:”Reclaim your energy: Combat burnout with fitness and nutrition”,”metaDescription”:”Burnout affects your mind and body, and overcoming it requires a holistic strategy that incorporates fitness and nutrition along with proper restu0026nbsp;”,”handpicked”:false,”audienceTags”:null,”autoBackLinked”:false,”aiContent”:false,”aiContentType”:null,”removeAds”:false,”contextualKeyword”:”Topic_lm_130,Emo_optimism,Hour_15,Day_Tuesday”,”embedAmazonCount”:0,”embedCromaCount”:0,”embedFlipkartCount”:0,”embedSnapdealCount”:0,”tableOfContentsHeading”:[],”performanceArticleType”:null,”prContextualKeywords”:null,”sectionId”:1544098163618,”subSectionId”:11710926470968,”typeOfFormat”:””,”crawledWidgetType”:null,”crawledWidgetData”:null},”isDeleted”:0,”expiryDate”:null,”listRelatedStories”:null,”type”:”story”,”relatedStories”:null,”listElement”:[{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003cpu003eBurnout has become a hallmark issue of today’s fast-paced world, leaving many feeling drained, overwhelmed, and disconnected. Whether it arises from demanding workloads, personal pressures, family conflicts, or the relentless demands of modern life, burnout profoundly affects both the mind and body. Addressing it requires more than just rest—it demands proactive strategies to rebuild strength and resilience.u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003ch2u003eAlso read: u003ca class=”manualbacklink” target=”_blank” href=”https://www.livemint.com/mint-lounge/wellness/mental-wellness-through-fitness-10-simple-habits-big-impact-11736064730244.html”u003eMental wellness through fitness: 10 simple habits that can make a big impactu003c/au003eu003c/h2u003eu003ch2u003eThe role of resilienceu003c/h2u003eu003cpu003eResilience is the ability to endure challenges and recover from stress. Life can be likened to a road filled with bumps and potholes, representing the inevitable stresses we all encounter. Resilient individuals tap into their inner strength to navigate these obstacles, facing them with determination.u0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003ch2u003eUnderstanding burnout and its impactu003c/h2u003eu003cpu003eBurnout manifests in various ways, including chronic fatigue, irritability, reduced productivity, and feelings of helplessness. However, physical symptoms—such as headaches, insomnia, and weakened immunity—are often overlooked or misattributed. Left unchecked, burnout can significantly reduce quality of life and lead to long-term health complications like depression or cardiovascular disease.u0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003cpu003eIt’s essential to address both its physical and mental dimensions to combat burnout effectively. This is where fitness and nutrition play a vital role, offering holistic strategies to restore energy, manage stress, and promote overall well-being.u0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003ch2u003eBEATING BURNOUT WITH FITNESSu003c/h2u003eu003cpu003eu003cstrongu003eExercise as a stress reliever: u003c/strongu003ePhysical activity is one of the most effective ways to combat stress. Exercise releases endorphins—known as “feel-good hormones”—that improve mood and reduce stress. It also lowers cortisol levels, the hormone associated with stress. Even moderate activities like walking, yoga, Pilates, or swimming can have a significant impact. For instance, a 30-minute brisk walk can help clear your mind, improve focus, and elevate your mood.u0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003cpu003eu003cstrongu003eBoosting energy and productivity: u003c/strongu003eBurnout often leaves individuals feeling lethargic. While exercise may initially seem counterproductive due to the energy it requires, it ultimately increases blood flow and oxygen supply to the brain, energizing both the body and mind. Starting a routine with light activities can gradually invigorate you and make daily tasks more manageable.u0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003cpu003eu003cstrongu003eImproving sleep quality: u003c/strongu003eRegular exercise regulates the circadian rhythm, promoting better sleep. A restful night restores both the body and mind, setting a strong foundation for the day ahead.u0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003cpu003eu003cstrongu003eBuilding mental resilience: u003c/strongu003eExercise doesn’t just help build your physical strength; it helps build mental resilience, too. The discipline and persistence required to practice exercise regularly translates into developing better-coping mechanisms for stress and adversity.u0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003ch2u003eAlso read: u003ca class=”manualbacklink” target=”_blank” href=”https://www.livemint.com/mint-lounge/business-of-life/monday-motivation-spinny-ceo-niraj-singh-11736136795554.html”u003eMonday Motivation: The perks of reflection and daily me-timeu003c/au003eu003c/h2u003eu003ch2u003eTHE ROLE OF NUTRITION IN OVERCOMING BURNOUTu0026nbsp;u003c/h2u003eu003cpu003eu003cstrongu003eFueling the body and brain:u003c/strongu003e Nutrition significantly influences your energy levels and mood. A diet rich in whole foods—fruits, vegetables, lean proteins, and entire grains—provides essential nutrients for optimal functioning. Omega-3 fatty acids, found in fish and nuts, support brain health and combat symptoms of anxiety and depression. Avoid processed foods, excessive sugar, and caffeine, as they often lead to energy crashes, worsening fatigue and irritability.u0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003cpu003eu003cstrongu003eStabilizing mood and energy levelsu003c/strongu003e: Balanced meals that combine complex carbohydrates, healthy fats, and proteins stabilize blood sugar, preventing energy dips and mood swings.u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003cpu003eu003cstrongu003eSupporting gut health: u003c/strongu003eEmerging research highlights the connection between gut health and mental well-being. Probiotic-rich foods, such as yoghurt, fermented vegetables and fibre-rich food, foster a healthy gut microbiome, positively influencing mood and stress levels.u0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003cpu003eu003cstrongu003eStaying hydrated:u003c/strongu003e Dehydration exacerbates fatigue and impairs focus. A person can be unaware of dehydration, especially in winter, due to the suppressed thirst in cold weather. Hence, timely, sufficient daily water is a vital step in combating dehydration and burnout.u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003cpu003eBurnout is a multifaceted challenge that demands a comprehensive approach. Fitness and nutrition serve as foundational pillars in overcoming burnout and fostering resilience. By prioritizing regular physical activity and nourishing your body with wholesome foods, you can reclaim your energy, elevate your mood, and enhance your ability to copeu0026nbsp;withu0026nbsp;stress. u0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003cpu003eu003ciu003eMitushi Ajmera is a fitness u0026amp; sports nutritionist and Pilardio instructor based in Gurugram.u0026nbsp;u003c/iu003eu003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003ch2u003eAlso read: u003ca class=”manualbacklink” target=”_blank” href=”https://www.livemint.com/mint-lounge/wellness/morning-coffee-health-benefits-caffeine-polyphenols-11736773454127.html”u003eStart your day with a cup of coffee or two. Here’s whyu003c/au003eu003c/h2u003eu003cpu003eu0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003cpu003eu0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false},{“id”:11736780241447,”articleType”:”element”,”name”:”paragraph”,”title”:””,”type”:”paragraph”,”subType”:null,”paywallElement”:false,”paragraph”:{“body”:”u003cpu003eu0026nbsp;u003c/pu003e”},”bgParaColor”:{“name”:””,”code”:””},”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false}],”amazonAds”:null,”flipkartAds”:null,”cromaAds”:null,”containAffiliateEmbed”:false,”affiliateEmbedHeadline”:false,”headline”:”Reclaim your energy: Combat burnout with fitness and nutrition”,”summary”:”Burnout affects your mind and body, and overcoming it requires a holistic strategy that incorporates fitness and nutrition along with proper restu0026nbsp;”,”quickReadSummary”:null,”mobileHeadline”:”Reclaim your energy: Combat burnout with fitness and nutrition”,”leadMedia”:{“id”:null,”mediaType”:null,”elements”:[11736785820814],”image”:{“images”:{“270×480″:null,”600×338″:”https://static.beescdn.com/news.myworldfix.com/2025/01/20250114100457390.jpg”,”optimize”:”https://www.livemint.com/lm-img/img/2025/01/13/optimize/pexels-ron-lach-7900024_1736785791863_1736785820579.jpg”,”mediumImage”:”https://www.livemint.com/lm-img/img/2025/01/13/250×250/pexels-ron-lach-7900024_1736785791863_1736785811996.jpg”,”bigImage”:”https://static.beescdn.com/news.myworldfix.com/2025/01/20250114100457390.jpg”,”140×140″:”https://www.livemint.com/lm-img/img/2025/01/13/140×140/pexels-ron-lach-7900024_1736785791863_1736785811996.jpg”,”thumbnailImage”:”https://www.livemint.com/lm-img/img/2025/01/13/90×90/pexels-ron-lach-7900024_1736785791863_1736785811996.jpg”,”900×1600″:”https://www.livemint.com/lm-img/img/2025/01/13/original/pexels-ron-lach-7900024_1736785791863.jpg”,”fullImage”:”https://www.livemint.com/lm-img/img/2025/01/13/960×540/pexels-ron-lach-7900024_1736785791863_1736785811996.jpg”,”248×186″:null},”caption”:”To reclaim energy, prioritize regular physical activity and a nourishing diet of whole foods. “,”name”:””,”alternateText”:null,”imageCredit”:”Pexels/Ron Lach”,”overImage”:false,”verticalImage”:true,”width”:5000,”height”:3333,”imageUrl”:””},”video”:null},”timeToRead”:3,”introBody”:””,”related”:[],”showRelated”:false,”paywallElement”:false,”twoLinerText”:””,”authorDetails”:null,”review”:null,”newAmazonAdsMeta”:null},”trendingInMarketData”:[{“key”:”HCL Tech Q3 Results”,”value”:”https://www.livemint.com/market/stock-market-news/hcl-technologies-q3-results-hcl-tech-quarterly-results-today-total-earnings-share-price-dividend-latest-news-13-january-11736750115961.html”},{“key”:”Standard Glass Lining Share Price”,”value”:”https://www.livemint.com/market/ipo/standard-glass-lining-ipo-share-listing-live-gmp-experts-signal-strong-debut-of-shares-on-bse-nse-today-11736736908118.html”},{“key”:”Suzlon share price”,”value”:”https://www.livemint.com/market/stock-market-news/suzlon-share-price-jumps-after-falling-for-three-days-in-a-row-do-you-own-11736753308277.html”},{“key”:”Laxmi Dental IPO”,”value”:”https://www.livemint.com/market/ipo/laxmi-dental-ipo-day-1-live-updates-issue-opens-today-check-gmp-subscription-status-review-more-11736735899847.html”}],”lang”:”en”,”_nextI18Next”:{“initialI18nStore”:{“en”:{“common”:{“Hey Deepanshu”:”hey”},”article”:{“Trade Now”:”Trade Now”,”Updated”:”Updated”,”Published”:”Published”,”Also Read”:”Also Read”,”Key Takeaways”:”Key Takeaways”,”Step”:”Step”,”Related Stories”:”Related Stories”,”Read More”:”Read More”,”Read Next Story”:”Read Next Story”,”First Published”:”First Published”,”Reported By”:”Reported By”,”Written By”:”Written By”,”Edited By”:”Edited By”,”with inputs from”:”with inputs from”,”Back To Top”:”Back To Top”},”shared”:{“Sign in”:”Sign in”,”My Account”:”My Account”,”Advertisement”:”Advertisement”,”Home”:”Home”,”News”:”News”,”Market”:”Market”,”Money”:”Money”,”Economy”:”Economy”,”Trending News”:”Trending News”,”Sign Out”:”Sign Out”,”Top Sections”:”Top Sections”,”View More”:”View More”,”Business News”:”Business News”,”Load More”:”Load More”,”Back To Top”:”Back To Top”,”More From”:”More From”,”Web Stories”:”Web Stories”,”Published By”:”Published By”,”Credit”:”Credit”,”Latest News”:”Latest News”}},”hn”:{“common”:{“nameGreeting”:”वाह! 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