As the year draws to a close, many of us begin to feel the weight of accumulated stress — long workdays, family commitments, and the looming pressure of the festive season. For those of us over 40, our bodies don’t always bounce back from stress as easily as they once did. Supporting both our mind and body now can make all the difference as we enter the busiest time of the year.
Understanding the Signs of Burnout
Burnout doesn’t happen overnight — it’s a gradual process that builds up when we ignore the signals. Feeling constantly tired, irritable, or unable to concentrate? These are not just “normal” parts of getting older — they are signs that your body is under too much strain.
Nourish, Don’t Neglect
Nutrition plays a crucial role in stress resilience. Foods rich in magnesium, omega-3s, and B vitamins — like leafy greens, oily fish, nuts, and seeds — help regulate mood and energy levels. Reducing stimulants such as caffeine and sugar also supports a steadier emotional state. A balanced diet stabilises blood sugar and keeps those anxious highs and lows in check.
Support Your Stress Hormones
Chronic stress taxes the adrenal glands, which regulate your cortisol levels. Nutritional support through adaptogenic herbs (such as ashwagandha or rhodiola), plenty of hydration, and restorative sleep can help rebalance your system. Prioritise whole foods and consistent meal times — skipping meals only worsens fatigue and cravings.
Create Rest, Not Just Restlessness
Rest doesn’t always mean sleep — it means slowing down. Even 10 minutes of mindfulness, a short walk outside, or a quiet meal without screens can help calm your nervous system. The small habits we build now will carry us through the hectic weeks ahead.
As we move into the festive season, remember: you cannot pour from an empty cup. Take time to refill yours.
Warmly,
Milvia Pili, FNTP
Functional Nutritional Therapy Practitioner
