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Burnout has only been an official medical diagnosis since 2019, but the term has been front and center in workplace discussions over the past two-plus years. The stresses of living through a global pandemic, along with the work, family, and lifestyle changes this entailed, have pushed many people to the edge. In fact, a 2021 American Psychological Association survey found that 79% of adult employees reported feeling work-related stress. But as employers continue to battle this trend, what many don't realize is that employee nutrition can be a key tool for reducing stress and easing burnout.
Consider that with 95% of serotonin produced in the gut, helping employees address the way they eat can play a significant role in reducing the impact of burnout. Individuals who more often consume low-fat dairy, vegetables, fruits and berries, and white meat are less likely to feel burned out than others who more frequently consume junk food. Meanwhile, people who stick to a diet of healthy food experience fewer mood fluctuations and have an overall happier outlook and an improved ability to focus.
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These are meaningful results for employers who are seeing the impact of employee burnout in the form of reduced productivity and increased turnover. That matters, because recent surveys show 71% of employees who report feeling stressed out during the workday say they are likely to look for a new job in the coming year. That's more than triple the 20% of non-stressed employees who plan to look for work. Another 60% of employees say work-related stress negatively impacts performance, leading to reduced motivation, lack of effort at work, cognitive weariness, and emotional and physical fatigue. All told, burned out employees cost employers an estimated $3,400 for every $10,000 in salary because of disengagement.
Mitigating burnout is not a one-and-done proposition. However, there are steps employers can take to lessen the impact of burnout on their workforce.
Changing habits
The pandemic changed the way people eat. In some cases, it encouraged more home cooking and more nutritious meals. Similarly, the growth of remote work made it easier for employees to make a quick lunch at home, rather than relying on fast food. Yet, not all changes were positive. People started snacking more frequently, and showed increased preference for sweet and ultra-processed food rather than fruits and vegetables. Alcohol consumption also increased, potentially contributing to depression and anxiety and making it harder to deal with stress.
Educating employees about the connection between diet and burnout and helping them develop better eating habits may boost mental health, and while that alone may not be enough to eliminate burnout, it can be an important part of a multifaceted approach.
Here are four tips to help employees eat better and feel better.
Offer instruction. Home cooking took off in a big way when restaurant dining shut down early in the pandemic. But that doesn't mean everyone feels confident in the kitchen. For example, 21% of millennials say they don't know how to cook an over-easy egg, and 28% don't know how to make an omelet. Consider offering some basic cooking instruction – video tutorials work great – and easy-to-follow recipes to help employees build their kitchen chops.
Equip employees to plan their meals. Making healthy food choices isn't always easy when you are "in the moment." Employees who rush to find sustenance during their lunch break may default to something quick, easy, and unhealthy. Equipping employees with simple meal ideas and food prep instruction can help them eat more mindfully. Offer grocery lists, nutrition information, and other incentives to help employees meet this goal. You might even consider giving employees storage containers as part of a nutrition challenge to help them preserve meals and support healthy food choices.
Encourage mindful eating. Putting thought into what we eat shouldn't stop once the meal is prepared. The reality is, eating at our desks and taking bites in between email responses is hard on the digestive system. People who rush through their meal typically end up feeling bloated and uncomfortable. Encourage employees to step away from their desk at lunchtime and truly make their lunch break a break. Eating mindfully – taking a deep breath before beginning, chewing thoroughly, and taking small sips of water throughout the meal – will make lunch more satisfying and will help employees reduce their stress level.
Advocate for water breaks. The home office may lack a water cooler to gather around, but staying hydrated is still important for mental and physical health. Considering that the brain is 73% water, it makes sense that afternoon energy slumps are often the result of dehydration. Studies have also shown that people who drink less water have a higher risk of depression and anxiety. What's the magic number when it comes to water consumption? On average, we should drink half our body weight in ounces of water each day. Help employees understand the value of drinking water by offering them a refillable water bottle that helps them track their daily intake.
Good nutrition has a more significant impact on mental health and burnout than most people realize. While good nutrition alone isn't enough to eliminate burnout, there is ample evidence that healthy eating habits influence our mental and physical health and performance. By giving employees the information and support to improve their nutrition, employers can support overall corporate performance by reducing burnout, and increasing employee satisfaction.
Dr. Kim Waters has a bachelor's degree in nutrition and fitness and a doctorate in health promotion. She is part of the content team and video talent for Wellbeats, a LifeSpeak company.
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