WORDS: Alyce Cimino | Lead Naturopath
Motherhood is a full-time job—and for high-achieving women who balance careers, families, relationships, and personal goals, burnout can creep in quietly and hit hard. Often, these women are praised for their strength, multitasking, and “doing it all,” but underneath the surface, they may be running on empty, exhausted and burnt out.
Burnout isn’t just feeling tired—it’s emotional, physical, and mental exhaustion caused by prolonged stress. For these women, the signs can be subtle at first: irritability, brain fog, insomnia, low motivation, and feeling detached from the things that once brought joy. Over time, these symptoms can escalate into chronic fatigue, anxiety, and even depression.
One often overlooked area of support is nutrition – it is both the chicken or egg situation. When life is chaotic, meals are rushed or skipped, and caffeine becomes a food group. Placing priority on nutritional intake can be the key to making a huge difference in resilience and recovery.
NUTRITIONAL SUPPORT:
+ PROTEIN: It is key to start each day with a protein-rich meal. This is to stabilize blood sugar and support neurotransmitter and hormonal function throughout the day. Adding fresh wholefoods vegetables such as magnesium-rich foods like leafy greens, pumpkin seeds, and dark chocolate to calm the nervous system.
+ OMEGA 3: Omega-3 fatty acids (from salmon, walnuts, flaxseeds) can help reduce inflammation and support brain health. And dietary B vitamins, crucial for energy production and mood regulation, these found in eggs, legumes, and whole grains.
+ LIMIT CAFFEINE, SUGAR & PROCESSED FOODS: Cutting back on excess caffeine and sugar also go a long way. While it can feel amazing in the moment, the long-term use can do more harm than good.
It’s important to be kind to yourself. Burnout doesn’t mean weakness—it’s a sign your body and mind need care. Paying attention to early warning signs and making intentional dietary shifts can help you stay grounded and energised. And remember: asking for help is a strength, not a flaw. You don’t have to carry it all alone.