If you’re wondering how to prevent employee burnout, food is an underappreciated angle.
Stress is an inevitable part of life. But some smarter food choices can make it much more manageable for you and your team members.
Share this with your team members to help them stay energized and engaged while preventing burnout.
Whether it's a tight deadline at work, a challenging personal situation, or just the daily grind, negative stress finds its way into our lives — and often, into our eating practices.
Chances are, your eating habits shift for the worse when stress kicks in. If so, you’re not alone. Stress-eating (or stress-not-eating) isn’t just a matter of self-control. There’s a complex interplay between stress, the brain, and food choices.
When stress strikes, many of us reach for comfort foods — typically high-sugar, highly processed options like candy, chips, or sugary drinks. Why? Because these foods provide quick energy and an instant mood boost.
Our bodies tend to see stress as a threat, triggering the release of hormones that crank up our cravings for “quick-fix” foods. This system worked wonders when stress meant running away from a predator. But in today’s world, we’re not escaping tigers. We’re sitting in meetings and tackling endless to-do lists.
Of course, that quick energy comes with a downside. While you may feel better in the moment, eating those “quick-fix” foods can lead to energy crashes, mood changes, and increased inflammation. All of that only heightens stress levels and leads to potential employee burnout.
So what’s the solution? It starts with understanding which foods to eat more of, and which ones to reduce or avoid when managing stress.
Instead of viewing food as the enemy, let’s look at it as fuel to help you live the life you want to live.
Certain nutrients and food groups can help your body respond to stress more effectively, helping you tackle whatever comes your way. Check out these nutrient-dense food sources and healthy snacks for work:
Did you know that carbs are your brain’s preferred energy source?
High-fiber carbs like whole grains, fruit, beans, and potatoes are packed with B vitamins. B vitamins support the production of dopamine and serotonin — two key players in mood regulation.
The fiber in these complex carb sources also helps keep you full, which helps with appetite and portion control. It even helps maintain stable blood sugar levels, preventing the spikes and crashes that often come with stress-induced cravings.
All that to say: Eat more whole grains and complex carbs to fuel your brain and prevent burnout in the long run.
Proteins help your body produce mood-boosting neurotransmitters like serotonin and dopamine. Protein sustains your energy throughout the day, keeping you full, focused, and ready to handle any challenge.
Make sure you have a protein source at every meal — whether it’s fish, turkey, lean cuts of steak, eggs, nuts, seeds, or tofu. This provides the raw materials for your body to stay resilient in the face of stress and guard against burnout.
Foods like yogurt, kefir, sauerkraut, kombucha, and fermented vegetables have become darlings of the nutrition world, and for good reason. They contain probiotics, aka healthy bacteria that support your gut microbiome, and therefore your brain health.
The gut-brain connection means that what you eat can significantly impact your cognitive response and mood. When your gut is happy, your brain is too.
Fat gets a bad rap — but not all fats are created equal. Foods rich in omega-3 fatty acids, such as salmon, tuna, avocado, olive oil, and nuts, are potent tools in your body’s fight against inflammation. Walnuts, for example, can be great healthy snacks for work.
Inflammation can exacerbate stress and mood disorders. And by reducing inflammation, these fats support a balanced mood and optimal brain function. In addition to reducing stress, omega-3 fatty acids likely also improve learning, memory, and your brain’s blood flow.
Even mild dehydration can lead to fatigue, brain fog, and increased stress levels. Exos recommends that you drink at least 0.5 ounces of water per pound of body weight each day.
For example, if you weigh 150 pounds, do what you need to do to get at least 75 ounces of water per day. Keep a refillable water bottle on you throughout the day. Eat hydrating fruits like watermelon and berries. Try drinking a glass of water right when you wake up.
Staying hydrated will keep your mind and body functioning smoothly, helping you stay calm and clear-headed when stressors arise.
Just as some foods can help manage stress, others can make it worse. When stress levels are high, reducing your intake of certain items can have a significant positive impact.
Sorry to say it: Processed foods like pastries, candy, white bread, fried foods, packaged snacks, and sugary drinks like soda and juice offer little to no nutritional benefit. Not that you shouldn’t have any of your favorite treats, but practice moderation and be aware of the consequences.
These processed foods can negatively impact your blood sugar, exacerbate your stress, and leave you feeling drained and moody.
You can make a huge difference in your energy and stress resilience by replacing these items with more nutrient-dense options (like the high-fiber carbs mentioned above).
At Exos, we use the 80/20 Rule: 80% of the time, your food choices should fuel your goals. And 20% of the time, you eat for enjoyment. Try it out to practice moderation.
Caffeine may seem like the perfect pick-me-up when you’re feeling stressed and tired. But it can also trigger anxiety and disrupt your sleep. Why? Because caffeine spikes cortisol, aka the stress hormone.
Consider cutting back on coffee and energy drinks, or opting for lower-caffeine alternatives like green tea. Exos nutrition specialists (aka licensed dietitians) also recommend that you only drink caffeine in the morning to prevent sleep disruption.
On that note, make sure you consistently sleep 7-9 hours each night to avoid overly relying on caffeine to function.
According to the FDA, up to 400 mg a day is a safe amount of caffeine for healthy adults (not including pregnant and nursing women). This is equivalent to two to three cups of coffee.
But everyone reacts to caffeine differently, so only drink the amount that actually helps you rather than hurts your health. Listen to your body and adjust accordingly.
Limiting your caffeine intake and being smarter about the timing can help reduce your stress, improve your rest, and keep burnout at bay.
A glass of wine or a cocktail may feel like a quick way to relax after a tough day. But in reality, it increases the amount of stress in your body.
Alcohol can increase inflammation, alter hormone levels, and negatively affect gut health. All of that makes for a poor stress response. Reducing alcohol intake, or cutting it out altogether, can ward off burnout by helping your body respond more effectively to stress.
Some people overeat when stressed, and some people go the opposite way. Skipping meals or undereating may not seem like a big deal, but it can have major impacts on your stress levels.
When you’re not giving your body enough nutrients and calories, your body goes into survival mode. This can spike cortisol levels while decreasing your body’s ability to regulate stress.
Eating at consistent times also helps your body establish a healthy rhythm and ward off unnecessary stress. Not to mention, scheduling regular meal times can help ensure that you eat.
Make sure to eat enough throughout the day to keep your energy levels steady and your stress levels low.
Building resilience to stress isn’t just about avoiding certain foods or adding others. It’s about creating nutrition habits that support your overall well-being.
This intentional approach to nutrition is all about balance. The body needs a balanced intake of carbs, proteins, fats, hydration, and gut-supporting foods to stay in peak condition.
When stress hits, it’s tempting to fall back on old habits. But by planning ahead, you and your team members can stock your kitchen with stress-busting foods that support calm, focus, and clarity.
It’s not about perfection — it’s about progress. Each meal is an opportunity to fuel your body and mind for success. Because when it comes to managing stress, food is your first line of defense.
Of course, nutrition is just one tool in your arsenal against burnout. Self-regulation strategies, effective breaks, and creative stress management techniques are essential as well.
Share this with your team members to prevent employee burnout and help them transform stress into strength — one bite at a time.
And if you’re interested in taking your team’s performance to the next level, look into Exos’ Human Performance Coaching for employees.