Lately, as a woman in her early fifties, I have been struggling with the following types of exhaustion:
- Mental
- Physical
- Emotional
- Spiritual
For the physical aspect, I have considered exercise options like CrossFit programs or martial arts and am spending more time doing weight training in the gym. When it comes to my spiritual fitness, being a part of a fellowship that supports my beliefs, along with prayer and meditation, as well as service to others, has benefited me greatly.
Sometimes, though, when a woman goes through menopause, it does not matter how much I give to others if I am exhausted and pouring from an empty cup because my body is literally going through a major hormonal change, or should I say, hormonal loss.
However, I will continue doing the following as well as implementing some other methods, such as but not limited to:
- Eat healthily (I already do and have gone even further with juicing, vitamins, and lots of homemade organic chicken soup)
- Exercise (working out at a gym with my sixteen-year-old son at least three times a week and attending physical therapy treatment twice a week)
- Antidepressants
- Good sleep habits (going to bed early and trying to stick to a schedule but I feel as though I could sleep more than twelve hours)
- Jacuzzi bath for fifteen minutes – turn off jets – add Epsom salt, and soak for at least twenty more minutes
- Meditation and prayer during a bath soak with calming music
- Work with a therapist to help me identify and manage triggers that may worsen my symptoms
- Acupuncture
- Massage therapy (using a hydromassage bed at the gym after each workout)
- Supplement and vitamin therapy
According to Psychology Today, here is what they have to report about the signs of burnout, “Burnout is a state of chronic stress that leads to:
- physical and emotional exhaustion
- cynicism and detachment
- feelings of ineffectiveness and lack of accomplishment
When in the throes of full-fledged burnout, you are no longer able to function effectively on a personal or professional level.
Signs of physical and emotional exhaustion
Chronic fatigue. In the early stages, you may feel a lack of energy and feel tired most days. In the latter stages, you feel physically and emotionally exhausted, drained, and depleted, and you may feel a sense of dread about what lies ahead on any given day.
Insomnia
Forgetfulness/impaired concentration and attention.
Physical symptoms. Physical symptoms may include chest pain, heart palpitations, shortness of breath, gastrointestinal pain, dizziness, fainting, and/or headaches (all of which should be medically assessed).
Increased illness.
Loss of appetite.
Anxiety.
Depression. In the early stages, you may feel mildly sad and occasionally hopeless, and you may experience feelings of guilt and worthlessness as a result. At its worst, you may feel trapped and severely depressed and think the world would be better off without you. (If your depression is to this point, you should seek professional help immediately.)
Anger,”.
Supplements to help with burnout
In addition to self-care, exercising, eating healthy, and talking to a professional psychologist, I have also added vitamins and supplements to my daily regimen. For example, these are the vitamins and supplements that work for me:
- Probiotics for women
- Once daily vitamin for women
- Phytoestrogen supplement
- Ashwagandha supplement
- Melatonin
- Calcium, magnesium, and zinc vitamin combo
- Vitamin C
- Vitamin D3
- Calcium
Healthline suggests these top supplements and vitamins to help with burnout or stress, “Exercising regularly, getting enough sleep, and eating a nutritious diet are some of the best ways to better equip your body to handle stress, but several vitamins and supplements can also help.
Here are the seven best vitamins and supplements that may help you manage stress. We describe how each ingredient may help manage stress, based on current research.
Saffron (28 mg)
Ashwagandha (300 mg)
L-Theanine (200 mg)
Rhodiola rosea extract 500 mg
Melatonin
Magnesium 100 mg
Vitamin D3 50 mcg (250% DV)
Calcium 90 mg (7% DV),”.
What is the best food to reduce stress?
In an effort to have good gut health, protect my liver, reduce inflammation in my muscles and joints, and ward off diabetes as it runs rampant in my family, I try to eat the following on a daily basis:
- Lean meats like chicken or turkey
- Beans and lentils
- Greek yogurt
- High fiber cereal
- Fresh fruits like mangos, cherries, pineapple, apples (I cannot eat fruits with seeds as I have diverticulosis)
- Creamy, all-natural peanut butter
- White rice (brown rice is not good for my gut health)
- Avocado
- Deseeded roasted red peppers
- Coconut milk
- Oat milk instead of milk creamer in my coffee
- Salads with:
- Kale
- Red cabbage
- Purple cabbage
- Broccoli
- Brussel sprouts
- Red butter lettuce
- Beets
- Feta cheese
- Pepperoncini
- Artichokes
- Dried cherries
- Shredded carrots
- Balsamic vinegar dressing
- Olive oil
The National Institute of Health reports findings regarding how nutrition affects stress levels, “Caffeine can feel like a lifeline in a busy world, but it is important to realize that excess caffeine in your diet can precipitate or worsen anxiety.
Artificial sweeteners have no nutritional value and can increase “bad” gut bacteria and therefore negatively affect mood and anxiety.
Dietary fiber decreases inflammation throughout the body, including the brain. There is considerable evidence that brain (and body) inflammation is elevated in patients with anxiety and diets rich in dietary fiber may reduce the risk of depression, anxiety, and stress.
Simply adding more fish and seafoods rich in omega-3s can have an impact on reducing anxiety. Plant-based options include algae, sea vegetables, chia, and flax seeds.
Fermented foods, like plain yogurt with active cultures and kimchi, are a great source of live bacteria that can enhance healthy gut function and decrease anxiety.
Sources of fermented foods include kefir, sauerkraut, kimchi, kombucha, miso, tempeh, and apple-cider vinegar.
The golden spice turmeric has been shown to help lower anxiety.17 Add a pinch of black pepper as that makes the turmeric more bioactive and therefore more available to your brain and body,”.
*Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.
What are the signs of burnout in women?
In conclusion, recognizing burnout signs in women is crucial for maintaining overall well-being. By addressing these symptoms early, women can take proactive steps to restore balance and lead healthier, more fulfilling lives.