Reclaim Your Energy: A Holistic Approach
by Gavin Larsen
Burnout is a common phenomenon that can affect anyone. In fact, according to a recent article in the Global News, 42% of Canadian professionals experience burnout at some point in their careers, with Millennials leading at 55% and Generation Z following closely at 51%. Discover why burnout happens and how you can reclaim your energy in this guide. Read to the end for a bonus anti-burnout congee recipe!
What is Burnout?
Burnout is more than just feeling tired; it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress and overwork. Traditionally, burnout has been defined through three main factors: exhaustion, depersonalization, and a sense of reduced personal accomplishment. However, recent research is expanding this definition. According to a study by Tavella, Hadzi-Pavlovic, and Parker (2021), burnout is now seen as a broader condition, impacting not just emotional health but cognitive and social functioning as well. Symptoms may include cognitive impairment, social withdrawal, depressed mood, and compromised work performance - all reflecting a more comprehensive understanding of burnout.
What Burnout Feels Like
From a Traditional Chinese Medicine (TCM) perspective, burnout often presents as a deficiency condition, most commonly spleen qi deficiency which impairs the body’s ability to absorb nutrients, combined with stress. This imbalance can manifest as fatigue, brain fog, muscular weakness, and digestive issues.
Elisa Kosonen, a Registered Holistic Nutritionist™ and Certified Health Coach at Qi Integrated Health describes burnout as the body "burning through nutrients" as it tries to maintain balance. She notes, "You may notice signs of imbalance not only in your nervous system but also in your digestion, microbiome, and hormones." The connection between digestion and burnout is profound - if the body isn’t properly absorbing nutrients, the symptoms of burnout will only worsen.
Physically, burnout might feel like chronic tiredness and a lack of focus. Cognitive functions slow down, making tasks that were once easy seem overwhelming.
Elisa explains that, in her clients, she often sees deficiencies in B vitamins, iron, and omega-3 fatty acids, all of which are crucial for energy production and mental clarity. "Almost every B vitamin is involved in energy production and is essential for a well-functioning nervous system," she notes.
Why Burnout Happens
In TCM, burnout can be linked to lifestyle habits and poor dietary choices that weaken the spleen, which is responsible for digestion and nutrient absorption. Overconsumption of cold, raw, or greasy foods can impair the Spleen’s ability to generate Qi, leading to fatigue, brain fog, and a feeling of being overwhelmed. Stress and overwork further exacerbate this condition. As Elisa highlights, "The demands on your body, mind, and spirit increase during periods of exhaustion and imbalance," and when these demands aren’t met with proper nutrition and rest, burnout sets in.
When Burnout Goes Too Far
If left untreated, burnout can lead to more serious health issues. The Tavella study warns that cognitive impairment, empathy loss, and social withdrawal are additional layers of burnout, making it harder to connect with others and maintain a sense of well-being. Elisa emphasizes that burnout can significantly deplete the body’s nutrients. "The body burns through nutrients when under stress, which can affect your nervous system, digestion, and hormones," she explains. This depletion, if not addressed, can worsen the symptoms of burnout, leading to further physical and emotional exhaustion.
From a TCM viewpoint, long-term spleen qi deficiency results in further depletion of the body’s resources. This can show up as weak limbs, bloating, and even chronic fatigue - symptoms that align with how many people experience severe burnout. Prolonged spleen qi deficiency can also lead to blood and yin deficiency, manifesting as symptoms like dizziness, dry skin, and even chronic low back pain. Burnout, from this perspective, is not just about mental exhaustion but also physical depletion caused by poor digestion and nutrient absorption.
How to Fix Burnout
Addressing burnout holistically requires not just rest but also strengthening the body’s ability to absorb, metabolize and assimilate nutrients. In TCM, this often involves regular acupuncture and dietary changes that focus on warming, easily digestible foods. For example, my ginger and vegetable congee recipe below is designed to nourish spleen qi, offering a gentle, digestible meal that helps the body rebuild its energy reserves. Among the ability of acupuncture to optimize the absorption of all nutrients, it has a special ability to significantly improve the body’s absorption of iron.
Elisa emphasizes the importance of balancing macronutrients and getting enough fibre to support detoxification and energy production. "I recommend checking the balance of carbohydrates, fats, and protein. Omega-3 fatty acids, in particular, offer anti-inflammatory and thyroid-supporting benefits," she suggests. Foods like fatty fish, walnuts, and flaxseed provide these essential fats, while B vitamins can be sourced from dark leafy greens, oats, and avocados.
Elisa also highlights the role of iron and zinc in boosting energy levels and recovery from burnout. "Iron is critical for transporting oxygen to cells and tissues, while zinc helps metabolize protein, carbs, and fat," she explains. These nutrients are vital for anyone looking to recover from burnout and rebuild their energy reserves.
Personal Case Study: Overcoming Muscular Weakness Through Spleen Qi Deficiency Treatment
One notable case involved a client with significant muscular weakness that affected activities such as yoga and lifting items, especially around one week before menstruation. This weakness, coupled with low energy, brain fog, bloating, and stress-related headaches, impacted her quality of life. Initial examination showed a swollen, pale tongue with scallops and a thin, wiry pulse, leading to a diagnosis of Spleen Qi deficiency, Liver Qi stagnation, and Kidney Yin deficiency. I treated her with acupuncture points like Du 20, Lu 9, Ren 6, St 36, Sp 6, Kd 3, Lv 3, and Sp 3, along with moxibustion to enhance Spleen Qi and overall energy.
By Treatment 3, noticeable improvements in her muscular strength and mental energy were observed. Changes in her tongue and pulse reflected this progress: the scallops on her tongue reduced significantly by Treatment 7, and her pulse became more even and full, indicating stronger Qi and improved vitality. By the end of the treatment series, the client's muscular weakness and low energy had greatly diminished, and migraines had reduced.
This case highlights the effectiveness of targeting Spleen Qi deficiency through acupuncture, while considering other diagnostic variables, with the reduction in tongue scallops and the strengthening of the pulse serving as key indicators of progress.
Start Small, Address the Root
Burnout is a multifaceted condition that requires an integrative approach to recovery. Elisa’s advice on nutrition, combined with TCM practices like acupuncture and a focus on spleen qi provide a comprehensive framework for fixing burnout. Simple dietary changes, such as incorporating warming foods like ginger and cooked vegetables, can make a big difference, while acupuncture can work to improve specific body functions like gastric motility and the absorption of nutrients.
In Elisa’s words, "It’s about starting small to make a big impact." Whether through mindful eating, better nutrient absorption, or targeted treatments, the path to fixing burnout begins with addressing the root causes - physical, emotional, and mental.
Anti-Burnout Congee Recipe:
Ginger and Vegetable Congee for Spleen Qi Deficiency
Ingredients:
1 cup jasmine or short-grain rice (rinsed)
8 cups water or low-sodium vegetable broth
1-inch piece fresh ginger, thinly sliced
1 small sweet potato or 1 cup pumpkin (sugar pumpkin or kabocha squash), peeled and diced
1 handful of spinach or bok choy, chopped
2 green onions, thinly sliced (optional, garnish)
1-2 tsp sesame oil (optional, for drizzling)
Sea salt or soy sauce, to taste
White pepper, to taste (optional)
Instructions:
Prepare the rice: Rinse the rice under cold water until the water runs clear. This helps remove excess starch, preventing clumping.
Cook the congee base: In a large pot, combine the rinsed rice and 8 cups of water or broth. Add the sliced ginger. Bring to a boil over medium heat, stirring occasionally to prevent the rice from sticking to the bottom.
Simmer: Once it reaches a boil, reduce the heat to low and simmer, stirring occasionally. Let the congee cook for about 45 minutes to an hour, until the rice breaks down and the mixture becomes creamy and porridge-like. If it gets too thick, add more water or broth.
Add vegetables: About 20 minutes before the congee is done, add the sweet potato or pumpkin. These vegetables are warming and easy to digest, making them ideal for supporting spleen qi.
Add greens: In the last 5-10 minutes, stir in the chopped spinach or bok choy. These greens cook quickly and provide additional nutrients.
Season: Add sea salt or soy sauce to taste, and if you like, a sprinkle of white pepper for extra warmth. Drizzle a small amount of sesame oil on top for added flavour and to nourish the digestive system.
Serve: Garnish with sliced green onions if desired. Serve warm, as congee is most effective for digestion when eaten hot.
Rice Cooker Instructions:
Prepare the rice: Rinse 1 cup of jasmine or short-grain rice under cold water until the water runs clear. This step removes excess starch to prevent the congee from becoming too sticky.
Add ingredients to the rice cooker: Place the rinsed rice into the rice cooker and add 8 cups of water or low-sodium vegetable broth. Add the thinly sliced 1-inch piece of ginger and diced sweet potato or pumpkin (about 1 cup).
Cook the congee: Set the rice cooker to the "porridge" or "congee" setting, if available. If your rice cooker doesn’t have a porridge setting, use the regular cook setting, but check periodically to ensure the congee doesn't dry out, adding more water or broth if necessary. Let the rice cook until it breaks down into a creamy porridge (typically around 45-60 minutes depending on the cooker).
Add greens: About 10 minutes before the cooking time is up, open the rice cooker and stir in the handful of chopped spinach or bok choy. Close the lid and allow the greens to wilt and cook through.
Season: Once the congee has finished cooking, season it with sea salt or soy sauce to taste, and optionally add white pepper for extra warmth. Drizzle a small amount of sesame oil on top if desired.
Serve: Garnish with thinly sliced green onions (optional) and serve warm.
Meet Gavin
Gavin Larsen is a Sports Acupuncturist and Traditional Chinese Medicine practitioner who helps his clients reclaim their energy and recover from injuries through a holistic, client-centered approach. Specializing in sports acupuncture, he integrates techniques like orthopedic acupuncture, cupping, and gua sha to treat musculoskeletal pain, enhance mobility, and support overall wellness. With a deep passion for fitness and continuous learning, Gavin tailors treatments to meet each individual’s needs, empowering them to reach their health and performance goals.
