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Health"},"role":"Author","roleTitle":null,"bio":[{"_key":"209090d742b8","_type":"block","children":[{"_key":"18844b2599670","_type":"span","marks":[],"text":"Parsley Health is the doctor that helps you live healthier, longer, by treating the root cause of symptoms and conditions. Our medical teams—staffed by leading clinicians and health coaches—spend more time with you, order the right tests, and prescribe food, sleep and movement alongside medications so you can get better—and feel better."}],"markDefs":[],"style":"normal"}]},"content":[{"_key":"8a89374c34ee","_type":"block","children":[{"_key":"cbbb34c9b0da0","_type":"span","marks":[],"text":"A doctor’s visit should be a safe, supportive, and inclusive experience for everyone. Full stop. Your "},{"_key":"cbbb34c9b0da1","_type":"span","marks":["b08eff90ab96"],"text":"time with your doctor"},{"_key":"cbbb34c9b0da2","_type":"span","marks":[],"text":" is when you can open up about your past, present, and future health goals and have a partner to guide you along on your journey."}],"markDefs":[{"_key":"b08eff90ab96","_type":"link","href":"https://www.parsleyhealth.com/doctors"}],"style":"normal"},{"_key":"21c3ca0838e4","_type":"block","children":[{"_key":"b050e42f73190","_type":"span","marks":[],"text":"“The more places you can carve out in your life that feel safe, the better off you are. That’s the basis of community, and we want to extend that feeling of safety to your medical care,” says "},{"_key":"b050e42f73191","_type":"span","marks":["fc27f74d3968"],"text":"Sarah Steinberg, MD, PhD"},{"_key":"b050e42f73192","_type":"span","marks":[],"text":" , a physician at "},{"_key":"b050e42f73193","_type":"span","marks":["14b8599c7925"],"text":"Parsley Health"},{"_key":"b050e42f73194","_type":"span","marks":[],"text":" ."}],"markDefs":[{"_key":"fc27f74d3968","_type":"link","href":"https://www.parsleyhealth.com/team/sarah-steinberg/"},{"_key":"14b8599c7925","_type":"link","href":"https://www.parsleyhealth.com/"}],"style":"normal"},{"_key":"2ee288ce3767","_type":"block","children":[{"_key":"bc4cc8c076650","_type":"span","marks":[],"text":"Unfortunately, medical encounters are not always positive experiences, particularly for those who identify as LGBTQ+. A 2020 survey of 1,528 self-identified LGBTQ+ adults from the "},{"_key":"bc4cc8c076651","_type":"span","marks":["7732c7dda569"],"text":"Center for America Progress"},{"_key":"bc4cc8c076652","_type":"span","marks":[],"text":" found that 20 percent of respondents had experienced some form of negative and/or discriminatory treatment from a doctor or health care provider in the last year and 15 percent had actually postponed or avoided necessary medical care because of discrimination. Among transgender individuals, that number was even higher, with 28 percent postponing medical care. 40 percent of transgender individuals also reported postponing preventive screenings because of disrespect or discrimination in a healthcare setting."}],"markDefs":[{"_key":"7732c7dda569","_type":"link","href":"https://www.americanprogress.org/issues/lgbtq-rights/news/2021/04/21/498521/discrimination-experiences-among-lgbtq-people-us-2020-survey-results/"}],"style":"normal"},{"_key":"193a6584873c","_type":"block","children":[{"_key":"44bd0ff326370","_type":"span","marks":[],"text":"The lack of "},{"_key":"44bd0ff326371","_type":"span","marks":["4c6051fcff7c"],"text":"psychological safety"},{"_key":"44bd0ff326372","_type":"span","marks":[],"text":" for the LGBTQ+ community has widened health disparities: We know that individuals in the LGBTQ+ community are more likely to develop chronic conditions or have illnesses that go undiagnosed because they’re less likely to seek preventative care, explains Steinberg."}],"markDefs":[{"_key":"4c6051fcff7c","_type":"link","href":"https://www.parsleyhealth.com/blog/holding-space/"}],"style":"normal"},{"_key":"9eb4e6a9e0e3","_type":"block","children":[{"_key":"34739c72cb930","_type":"span","marks":["79fef0298168"],"text":"Parsley Health’s approach to care"},{"_key":"34739c72cb931","_type":"span","marks":[],"text":" is about making sure every patient feels seen and heard for who they truly are, because we believe that’s how we deliver the best possible medicine. 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That means not just looking at how each system of the body, from cardiovascular to gastrointestinal, is working, but how all of the pieces connect together, including "},{"_key":"aef46b28034a1","_type":"span","marks":["d0428f4a050a"],"text":"mental wellbeing"},{"_key":"aef46b28034a2","_type":"span","marks":[],"text":"."}],"markDefs":[{"_key":"d0428f4a050a","_type":"link","href":"https://www.parsleyhealth.com/blog/category/mental-health"}],"style":"normal"},{"_key":"0dcc71888fb7","_type":"block","children":[{"_key":"5bca601b28510","_type":"span","marks":[],"text":"As Dr. Steinberg explains, “Many people have had moments where they’ve felt like they don’t fit in, but for people who identify as LGBTQ+ or for people of color, that feeling doesn’t just come in isolated moments, it can be more of a constant backdrop. Our "},{"_key":"5bca601b28511","_type":"span","marks":["9b9e2316966e"],"text":"approach at Parsley"},{"_key":"5bca601b28512","_type":"span","marks":[],"text":" is to create a safe, non-judgemental space for "},{"_key":"5bca601b28513","_type":"span","marks":["39f1da222a09"],"text":"people’s stories"},{"_key":"5bca601b28514","_type":"span","marks":[],"text":" .”"}],"markDefs":[{"_key":"9b9e2316966e","_type":"link","href":"https://www.parsleyhealth.com/how-it-works"},{"_key":"39f1da222a09","_type":"link","href":"https://www.parsleyhealth.com/blog/category/member-stories"}],"style":"normal"},{"_key":"fb709a08ab67","_type":"block","children":[{"_key":"bc367cbb77c10","_type":"span","marks":[],"text":"It also helps providers to understand what may be contributing to something like a "},{"_key":"bc367cbb77c11","_type":"span","marks":["7bb594463b0e"],"text":"digestive issue"},{"_key":"bc367cbb77c12","_type":"span","marks":[],"text":" or "},{"_key":"bc367cbb77c13","_type":"span","marks":["4778ee6dd980"],"text":"inflammation"},{"_key":"bc367cbb77c14","_type":"span","marks":[],"text":" . “When people live through stressful or traumatic events, it impacts their health. As providers, our goal is to retrace those steps to see how life events have shaped physical and psychological wellbeing.”"}],"markDefs":[{"_key":"7bb594463b0e","_type":"link","href":"https://www.parsleyhealth.com/blog/category/gastrointestinal-issues"},{"_key":"4778ee6dd980","_type":"link","href":"https://www.parsleyhealth.com/blog/what-is-inflammation-and-how-to-reduce-it/"}],"style":"normal"},{"_key":"10ff8a43109a","_type":"block","children":[{"_key":"481e484261b80","_type":"span","marks":[],"text":"Parsley acknowledges that society’s response to individual genders and sexualities can be incredibly impactful on health, whether negative or positive, and we are here to be part of every member’s "},{"_key":"481e484261b81","_type":"span","marks":["fd9d5f83205e"],"text":"health journey"},{"_key":"481e484261b82","_type":"span","marks":[],"text":" 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lying down fatigued"},"author":{"authorByLine":"Jennifer Chesak","slug":{"current":"jennifer-chesak"},"profileImage":{"_type":"basicImage","crop":{"_key":null,"_type":"sanity.imageCrop","top":0,"bottom":0,"left":0,"right":0},"hotspot":{"_key":null,"_type":"sanity.imageHotspot","x":0.5,"y":0.5,"height":0.13725490196078519,"width":0.2647058823529424},"asset":{"_id":"image-aa0177e65e24ced3066ecc2e13282e8c4eb11311-2272x2272-jpg","url":"https://cdn.sanity.io/images/mur2ep80/production/aa0177e65e24ced3066ecc2e13282e8c4eb11311-2272x2272.jpg","fluid":{"sizes":"(max-width: 800px) 100vw, 800px","src":"https://cdn.sanity.io/images/mur2ep80/production/aa0177e65e24ced3066ecc2e13282e8c4eb11311-2272x2272.jpg?w=800&h=800&fit=crop","srcSet":"https://cdn.sanity.io/images/mur2ep80/production/aa0177e65e24ced3066ecc2e13282e8c4eb11311-2272x2272.jpg?w=200&h=200&fit=crop 200w,\nhttps://cdn.sanity.io/images/mur2ep80/production/aa0177e65e24ced3066ecc2e13282e8c4eb11311-2272x2272.jpg?w=400&h=400&fit=crop 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Chesak"},"role":"Author","roleTitle":"Author","bio":[{"_key":"54dbcccfd805","_type":"block","children":[{"_key":"370b109b9ce70","_type":"span","marks":[],"text":"Jennifer Chesak is an award-winning author, freelance science and medical journalist, editor, and fact-checker. Her work has appeared in several national publications, including the Washington Post, BBC, Healthline, Verywell Health, and more. As someone who has faced major health adversity in her life, Chesak now focuses her work on evidence-based, root-cause, and preventive medicine. She contracts with brands, such as Levels Health, Hone Health, and more, that aim to change the current medical model’s bandage approach to treating diseases to a model that empowers people with the tools to prevent, manage, and even reverse some conditions. Chesak recently authored an award-winning book on the potential for plant medicine to help elevate women’s health. She earned her master of science in journalism from Northwestern University’s Medill. She now teaches in the journalism and publishing programs at Belmont University."}],"markDefs":[],"style":"normal"},{"_key":"5e67a6720c06","_type":"block","children":[{"_key":"aed3a13c59b5","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"eaa32147b6fe","_type":"block","children":[{"_key":"4b38d02a0db3","_type":"span","marks":[],"text":"https://www.instagram.com/jenchesak/ https://twitter.com/jenchesak\\ https://www.threads.com/jenchesak\\ https://www.tiktok.com/jenchesak\\ https://www.facebook.com/jenchesak\\ https://www.linkedin.com/in/jenniferchesak/"}],"markDefs":[],"style":"normal"}]},"content":[{"_key":"11a8071c3627","_type":"block","children":[{"_key":"69609f441cac0","_type":"span","marks":[],"text":"Several underlying medical conditions may be the cause of intense or unusual fatigue. Here are a few to consider."}],"markDefs":[],"style":"normal"},{"_key":"54c3146bd8fa","_type":"block","children":[{"_key":"7adf0fe3bb7e0","_type":"span","marks":[],"text":"Chronic fatigue syndrome"}],"markDefs":[],"style":"h3"},{"_key":"a9a5fbbef64b","_type":"block","children":[{"_key":"c8b105ed256c0","_type":"span","marks":["a68a6112d7d5"],"text":"Myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS)"},{"_key":"c8b105ed256c1","_type":"span","marks":[],"text":" is a serious illness that causes intense fatigue. It makes completing everyday life activities more difficult because of physical exhaustion, extreme lack of energy, and more."}],"markDefs":[{"_key":"a68a6112d7d5","_type":"link","href":"https://www.cdc.gov/me-cfs/about/index.html#:~:text=Myalgic%20encephalomyelitis%2Fchronic%20fatigue%20syndrome%20(ME%2FCFS)%20is,no%20known%20cause%20or%20cure."}],"style":"normal"},{"_key":"e3f9a29e17c8","_type":"block","children":[{"_key":"b8ade2d2e4c20","_type":"span","marks":["89e557385570"],"text":"ME/CFS"},{"_key":"b8ade2d2e4c21","_type":"span","marks":[],"text":" affects an estimated 3.3 million people in the United States. It’s more common in people assigned female at birth but is often underdiagnosed. If you are having intense fatigue, talk to a clinician who can help."}],"markDefs":[{"_key":"89e557385570","_type":"link","href":"https://www.parsleyhealth.com/blog/heal-chronic-fatigue/"}],"style":"normal"},{"_key":"2788b2e1d987","_type":"block","children":[{"_key":"2504272576790","_type":"span","marks":[],"text":"Epstein–Barr Virus"}],"markDefs":[],"style":"h3"},{"_key":"d1359415d209","_type":"block","children":[{"_key":"c3f7558d30750","_type":"span","marks":["19e11c0557f2"],"text":"Epstein–Barr Virus (EBV)"},{"_key":"c3f7558d30751","_type":"span","marks":[],"text":" , the virus that causes infectious mononucleosis, can get reactivated and cause intense fatigue. Signs and symptoms also include fever, inflamed throat, swollen lymph nodes, and a rash. If you have these symptoms, be sure to get evaluated."}],"markDefs":[{"_key":"19e11c0557f2","_type":"link","href":"https://www.cdc.gov/epstein-barr/about/index.html"}],"style":"normal"},{"_key":"896127415c78","_type":"block","children":[{"_key":"574d98d689f30","_type":"span","marks":[],"text":"Post-COVID syndrome"}],"markDefs":[],"style":"h3"},{"_key":"aef17d590800","_type":"block","children":[{"_key":"2e03d935a4010","_type":"span","marks":[],"text":"Post-COVID syndrome is also commonly called “"},{"_key":"2e03d935a4011","_type":"span","marks":["99f00f8da8b3"],"text":"long COVID.”"},{"_key":"2e03d935a4012","_type":"span","marks":[],"text":" The syndrome can occur after someone has contracted the COVID-19 virus. Even after recovery from the acute illness, people may experience lingering symptoms, including extreme fatigue. If you’ve recently had COVID or are unsure and are experiencing fatigue or other lasting symptoms, talk to your doctor."}],"markDefs":[{"_key":"99f00f8da8b3","_type":"link","href":"https://pubmed.ncbi.nlm.nih.gov/36639608/"}],"style":"normal"},{"_key":"c7f8e76bc466","_type":"block","children":[{"_key":"b75caa499ba20","_type":"span","marks":[],"text":"Heart disease"}],"markDefs":[],"style":"h3"},{"_key":"281cd1985477","_type":"block","children":[{"_key":"50ea17e581680","_type":"span","marks":[],"text":"Extreme fatigue can be an early symptom of "},{"_key":"50ea17e581681","_type":"span","marks":["9bb2d4a26eee"],"text":"heart disease"},{"_key":"50ea17e581682","_type":"span","marks":[],"text":" , especially for people assigned female at birth. Sudden onset of extreme fatigue may signal an "},{"_key":"50ea17e581683","_type":"span","marks":["546d5467910b"],"text":"impending heart attack"},{"_key":"50ea17e581684","_type":"span","marks":[],"text":" . If you are experiencing new or persistent fatigue, don’t ignore the symptoms."}],"markDefs":[{"_key":"9bb2d4a26eee","_type":"link","href":"https://pmc.ncbi.nlm.nih.gov/articles/PMC2891443/"},{"_key":"546d5467910b","_type":"link","href":"https://www.nih.gov/news-events/news-releases/heart-attack-symptoms-women-are-they-different"}],"style":"normal"},{"_key":"dfae3c002e63","_type":"block","children":[{"_key":"0a3d6d0789cb0","_type":"span","marks":[],"text":"Vitamin and mineral deficiencies"}],"markDefs":[],"style":"h3"},{"_key":"1c3b44579417","_type":"block","children":[{"_key":"24c1ecf89b7b0","_type":"span","marks":[],"text":"Several micronutrient deficiencies can present as fatigue. 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Writer"},"role":"Author","roleTitle":null,"bio":[{"_key":"866ff1f6b518","_type":"block","children":[{"_key":"8061ba80b1fc","_type":"span","marks":[],"text":"Brooke Klauer is a freelance writer and editor in the lifestyle and wellness space. She’s worked for various publications such as The Fold, The Chalkboard Mag, The Everygirl, and Honest History among others. She has an undergraduate degree in English from the University of Notre Dame and a master’s degree in education from Loyola University Chicago. When she’s not working or chasing down hugs from her three children, you will most likely find her in a cozy nook with her nose buried in a book."}],"markDefs":[],"style":"normal"}]},"content":[{"_key":"dc7548ca9127","_type":"block","children":[{"_key":"88cb62e441db0","_type":"span","marks":[],"text":"Asking a parent to add one more thing to their endless to-do list may seem unrealistic, but it pays off in the long run. "},{"_key":"88cb62e441db1","_type":"span","marks":["aa68970582b2"],"text":"Moms often report higher levels of fatigue and stress"},{"_key":"88cb62e441db2","_type":"span","marks":[],"text":" and rate their overall health as worse than those without children. A "},{"_key":"88cb62e441db3","_type":"span","marks":["7dcf14ea1c98"],"text":"study published in"},{"_key":"88cb62e441db4","_type":"span","marks":[],"text":" "},{"_key":"88cb62e441db5","_type":"span","marks":["42c441536176","em"],"text":"Preventative Medicine"},{"_key":"88cb62e441db6","_type":"span","marks":[],"text":" also found that for each child a woman had, her risk of obesity increased 7 percent. There are many factors that can be at play with symptoms like "},{"_key":"88cb62e441db7","_type":"span","marks":["01f3edab27af"],"text":"fatigue"},{"_key":"88cb62e441db8","_type":"span","marks":[],"text":" and weight gain, including "},{"_key":"88cb62e441db9","_type":"span","marks":["824fd221173f"],"text":"postpartum hormonal changes"},{"_key":"88cb62e441db10","_type":"span","marks":[],"text":" , which are common but should be addressed to prevent health issues down the road."}],"markDefs":[{"_key":"aa68970582b2","_type":"link","blank":true,"description":"Read the study","href":"https://www.tandfonline.com/doi/abs/10.1080/03630240802092308?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed&#.U2v0nBkwJZp"},{"_key":"7dcf14ea1c98","_type":"link","blank":true,"description":"Read the study","href":"https://www.sciencedirect.com/science/article/abs/pii/S0091743504002774"},{"_key":"42c441536176","_type":"link","description":"Read the study","href":"https://www.sciencedirect.com/science/article/abs/pii/S0091743504002774"},{"_key":"01f3edab27af","_type":"link","description":"Learn more about fatigue","href":"https://www.parsleyhealth.com/blog/why-am-i-tired-all-the-time/"},{"_key":"824fd221173f","_type":"link","description":"Learn about postpartum hormones","href":"https://www.parsleyhealth.com/blog/postpartum-hormones/"}],"style":"normal"},{"_key":"52565b6102e2","_type":"block","children":[{"_key":"524af3370fcd0","_type":"span","marks":[],"text":"Simply put, science-backed self-care is healthcare and it should be non-negotiable. Here are some ways birthing parents can priorize self-care. If you're not one, consider supporting those you know in doing the following!"}],"markDefs":[],"style":"normal"},{"_key":"bbfc8dd44551","_type":"block","children":[{"_key":"afd9c38021970","_type":"span","marks":[],"text":"Replenish the body consistently and creatively"}],"markDefs":[],"style":"h3"},{"_key":"581d3a07c443","_type":"block","children":[{"_key":"6630747279230","_type":"span","marks":[],"text":"Self-care isn't something you do just once. You need to continue showing up for yourself. As Parsley Health Lead Clinician Dr. McConnell reminds us, “When we’re not feeling good physically, we’re not going to be feeling good mentally and emotionally.”"}],"markDefs":[],"style":"normal"},{"_key":"276e421ecd9e","_type":"block","children":[{"_key":"26b61f4179960","_type":"span","marks":[],"text":"Vary the activities you rely on for self-care, she says, because oftentimes typical self-care means engaging extensively with one thing. There’s power in variety, epecially when it comes to fitness and movement. Dr. McConnell tells moms to “mix it up,” because if you're only focusing on one activity (e.g., running or cycling), there’s a greater chance you’ll injure yourself."}],"markDefs":[],"style":"normal"},{"_key":"fc0cbff33ffc","_type":"block","children":[{"_key":"d2c387f9abe70","_type":"span","marks":[],"text":"Create a supportive environment"}],"markDefs":[],"style":"h3"},{"_key":"fa75c57cdf18","_type":"block","children":[{"_key":"2854f800e67c0","_type":"span","marks":[],"text":"Take a good look at your daily activities and routines. Who inhabits your world? How do you interact with your community? Dr. McConnell calls this the bio-psycho-social model. “It’s our environment that’s also so important. It’s where we are; it’s who we spend time with; it’s what we do with our lives; what we’re passionate about; the place we occupy; the people that we have relationships with; and it’s the community we spend time with.\""}],"markDefs":[],"style":"normal"},{"_key":"d09865a02c2b","_type":"block","children":[{"_key":"004df8af56ea0","_type":"span","marks":[],"text":"Dr. McConnell uses this model in her work with members at "},{"_key":"004df8af56ea1","_type":"span","marks":["245322179b40"],"text":"Parsley Health"},{"_key":"004df8af56ea2","_type":"span","marks":[],"text":" . “When we ask about your health, we’re asking about your physical health and your mental health, but we’re also asking about your social health—how you're doing in a community, what support you have. And I think for moms, that is more important, really, than anything else.”"}],"markDefs":[{"_key":"245322179b40","_type":"link","description":"Visit Parsley Health","href":"https://www.parsleyhealth.com/"}],"style":"normal"},{"_key":"5bbcb2a171bf","_type":"block","children":[{"_key":"2a8d7b8f12e00","_type":"span","marks":[],"text":"Care for yourself as you care for others"}],"markDefs":[],"style":"h3"},{"_key":"5ec9f080c9de","_type":"block","children":[{"_key":"e59bf689a6e50","_type":"span","marks":[],"text":"Dr. McConnell reminds us: “Would you let your little one stay up on their devices until 1 a.m.? Of course, you wouldn’t. Would you deny them a healthy habit? Of course not. But the same goes for us, as moms. I think of it as shining this nurturing, empowering light that we are always granting to other people—we’re teaching them, training them, loving them—and we have to turn that back internally to ourselves.”"}],"markDefs":[],"style":"normal"},{"_key":"f78eb5c45452","_type":"block","children":[{"_key":"8e5aece5a6740","_type":"span","marks":[],"text":"Remember, "},{"_key":"8e5aece5a6741","_type":"span","marks":["1fdac602ca3e"],"text":"high levels of stress can impact you AND your children"},{"_key":"8e5aece5a6742","_type":"span","marks":[],"text":" . It's imperative to your health to prevent "},{"_key":"8e5aece5a6743","_type":"span","marks":["831a7a01c783"],"text":"burnout"},{"_key":"8e5aece5a6744","_type":"span","marks":[],"text":" before it becomes an issue."}],"markDefs":[{"_key":"1fdac602ca3e","_type":"link","blank":true,"description":"Learn more","href":"https://www.parsleyhealth.com/blog/stress-during-pregnancy/"},{"_key":"831a7a01c783","_type":"link","blank":true,"description":"Learn more","href":"https://www.parsleyhealth.com/blog/signs-of-burnout-recovering-from-burnout/"}],"style":"normal"},{"_key":"8832ca3e185c","_type":"block","children":[{"_key":"7fd0dda1d1890","_type":"span","marks":[],"text":"Find a physician you connect with"}],"markDefs":[],"style":"h3"},{"_key":"d86e26e3aa5b","_type":"block","children":[{"_key":"40e07318234d0","_type":"span","marks":[],"text":"Part of self-care is also having an "},{"_key":"40e07318234d1","_type":"span","marks":["6fc5719aae6a"],"text":"expert medical team"},{"_key":"40e07318234d2","_type":"span","marks":[],"text":" around you to support and guide you when you need it. Dr. McConnell suggests, “Find a doctor you can really trust. You want to find someone you can be in a collaborative relationship with. That they will listen, hear you, and "},{"_key":"40e07318234d3","_type":"span","marks":["b7d1664c6959"],"text":"work toward common health goals"},{"_key":"40e07318234d4","_type":"span","marks":[],"text":" .”"}],"markDefs":[{"_key":"6fc5719aae6a","_type":"link","blank":true,"description":"Meet Parsley's medical team","href":"https://www.parsleyhealth.com/doctors"},{"_key":"b7d1664c6959","_type":"link","blank":true,"description":"Learn more","href":"https://www.parsleyhealth.com/blog/holistic-approach-tools/"}],"style":"normal"},{"_key":"b1e214bb664d","_type":"block","children":[{"_key":"c70dd5e963230","_type":"span","marks":[],"text":"Bring up the smallest issues to your healthcare team, because anything may be a clue about your health. “Ask for testing,” says Dr. McConnell. “At Parsley, we do "},{"_key":"c70dd5e963231","_type":"span","marks":["676a1ee3e23b"],"text":"diagnostic testing"},{"_key":"c70dd5e963232","_type":"span","marks":[],"text":" —a deep dive into bloodwork to make sure we see more than the average baseline labs at a standard care practice. We run a full nutrient panel, "},{"_key":"c70dd5e963233","_type":"span","marks":["4d71de016f28"],"text":"thyroid"},{"_key":"c70dd5e963234","_type":"span","marks":[],"text":" and hormone testing, heart health, a deep dive into lipids, and metabolic markers (like glucose and insulin). 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Robin Berzin, CEO"},"role":"Doctor","roleTitle":null,"bio":[{"_key":"a95b591d22c6","_type":"block","children":[{"_key":"6c22c1719ee3","_type":"span","marks":[],"text":"Dr. Robin Berzin is the Founder and CEO of Parsley Health, America's leading holistic medical practice designed to help women overcome chronic conditions. She founded Parsley to address the rising tide of chronic disease in America through personalized holistic medicine that puts food, lifestyle, and proactive diagnostic testing on the prescription pad next to medications. Since founding Parsley in 2016, Dr. Berzin has seen 80% of patients improve or resolve their chronic conditions within their first year of care, demonstrating the life-changing value of making modern holistic medicine accessible to everyone, anywhere. Parsley is available online nationwide.\n"}],"markDefs":[],"style":"normal"},{"_key":"7b28f23b78a2","_type":"block","children":[{"_key":"33212346fb800","_type":"span","marks":[],"text":"Dr. Berzin attended medical school at Columbia University and trained in Internal Medicine at Mount Sinai Hospital in New York City. Her book, "},{"_key":"a0775ccc3d15","_type":"span","marks":["em"],"text":"Prescription for Happiness: How to Eat, Move, and Supplement for Peak Mental Health"},{"_key":"b03764afb6d1","_type":"span","marks":[],"text":", was published by Simon Element in January 2022."}],"markDefs":[],"style":"normal"}]},"content":[{"_key":"b0efb33f3da8","_type":"block","children":[{"_key":"d4bee416187c0","_type":"span","marks":[],"text":"While we search for the cure for breast cancer, we must not forget about prevention. The hard truth is that "},{"_key":"d4bee416187c1","_type":"span","marks":["0d83a4f754b3"],"text":"90-95% of breast cancer is preventable"},{"_key":"d4bee416187c2","_type":"span","marks":[],"text":" , and only 5-10% has been attributed to genetics. But how do we prevent cancer?"}],"markDefs":[{"_key":"0d83a4f754b3","_type":"link","href":"http://www.breastcancer.org/risk/factors/genetics"}],"style":"h2"},{"_key":"218a13d26974","_type":"block","children":[{"_key":"a3a84205539d0","_type":"span","marks":[],"text":"By understanding that breast cancer, like "},{"_key":"a3a84205539d1","_type":"span","marks":["71d95cef8f11"],"text":"diabetes"},{"_key":"a3a84205539d2","_type":"span","marks":[],"text":" , metabolic syndrome, and even Alzheimer’s disease, is for most people a lifestyle-driven disease. Here are the most important things you can do to prevent breast cancer:"}],"markDefs":[{"_key":"71d95cef8f11","_type":"link","href":"https://www.parsleyhealth.com/blog/healthy-blood-sugar-levels-tips"}],"style":"normal"},{"_key":"37d7eecf0b6c","_type":"block","children":[{"_key":"86a5bda17c9e0","_type":"span","marks":["strong"],"text":"Maintain a BMI, or body mass index, of <25."},{"_key":"86a5bda17c9e1","_type":"span","marks":[],"text":" Obesity is associated with higher rates of breast cancer. Adipose tissue, which is fat tissue, is metabolically and hormonally active and produces estrogens, which increases cancer risk."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d60d5bde84d8","_type":"block","children":[{"_key":"1ed0baccbe1f0","_type":"span","marks":["strong"],"text":"Exercise regularly."},{"_key":"1ed0baccbe1f1","_type":"span","marks":[],"text":" Activity lowers inflammatory chemicals in the body that promote cancer, like IGF-1."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d46041fb624f","_type":"block","children":[{"_key":"251b41d58a0d0","_type":"span","marks":["strong"],"text":"Eat cancer preventing foods like:"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"ce2b4ff5761c","_type":"block","children":[{"_key":"3e346fb0fc690","_type":"span","marks":["1be52fcfdad7","em"],"text":"Carotenoids"},{"_key":"3e346fb0fc691","_type":"span","marks":[],"text":" like lycopene, found in red fruits like tomatoes"}],"level":2,"listItem":"number","markDefs":[{"_key":"1be52fcfdad7","_type":"link","href":"https://www.parsleyhealth.com/blog/5-filling-vegetables/"}],"style":"normal"},{"_key":"008fc3c63bc6","_type":"block","children":[{"_key":"004755c74abc0","_type":"span","marks":["em"],"text":"Resveratrol"},{"_key":"004755c74abc1","_type":"span","marks":[],"text":", found in grapes and berries"}],"level":2,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"c66664489a09","_type":"block","children":[{"_key":"3606d3c6bd410","_type":"span","marks":["22edc53a9f66","em"],"text":"Quercetin"},{"_key":"3606d3c6bd411","_type":"span","marks":[],"text":" , an anti-oxidant, found in citrus fruits, broccoli, and leafy greens"}],"level":2,"listItem":"number","markDefs":[{"_key":"22edc53a9f66","_type":"link","href":"https://www.parsleyhealth.com/blog/allergies-los-angeles/"}],"style":"normal"},{"_key":"9b9b998affcf","_type":"block","children":[{"_key":"037562ba86d60","_type":"span","marks":["em"],"text":"Sulforanes"},{"_key":"037562ba86d61","_type":"span","marks":[],"text":", an essential nutrient for breaking down estrogens, found in cruciferous vegetables like broccoli and Brussels sprouts."}],"level":2,"listItem":"number","markDefs":[],"style":"normal"},{"_key":"e3590cd2255d","_type":"block","children":[{"_key":"9be3b93032320","_type":"span","marks":["strong"],"text":"Support detoxification."},{"_key":"9be3b93032321","_type":"span","marks":[],"text":" Poop every day, sweat at least 4-5x per week, and make sure you are methylating well by taking MTHF, a type of pre-methylated folate, which is an essential nutrient for those who genetically do not methylate well."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"296bc16487d8","_type":"block","children":[{"_key":"7c13db419b6b0","_type":"span","marks":["strong"],"text":"Avoid toxins in your personal care and cleaning products"},{"_key":"7c13db419b6b1","_type":"span","marks":[],"text":", many of which are hormone-disruptors. Turn to the Environmental Working Group’s app, Skin Deep, to find researched clean products."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"1a212da1950c","_type":"block","children":[{"_key":"0328338141430","_type":"span","marks":["strong"],"text":"Lower stress."},{"_key":"0328338141431","_type":"span","marks":[],"text":" Stress is inflammatory. The health risks of divorce, for instance, are as grave as those of smoking tobacco. Learn to meditate—which is one of our most powerful stress-reduction tools."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"efe7b74aa3b4","_type":"block","children":[{"_key":"c9be11feb4190","_type":"span","marks":["strong"],"text":"Avoid excess alcohol and quit smoking."},{"_key":"c9be11feb4191","_type":"span","marks":[],"text":" These substances are each directly linked to breast cancer risk."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"e5d42910bdf2","_type":"block","children":[{"_key":"6c31bf3384c60","_type":"span","marks":[],"text":"Cancer prevention starts with lifestyle."}],"markDefs":[],"style":"h2"},{"_key":"84d1a84a1769","_type":"block","children":[{"_key":"d7124e23e5d10","_type":"span","marks":[],"text":"Overall, while early detection, and better research on drugs and procedures to cure breast cancer are all important, the number one thing you can do for your breast cancer risk today is to live an anti-cancer 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Robin Berzin, CEO"},"role":"Doctor","roleTitle":null,"bio":[{"_key":"a95b591d22c6","_type":"block","children":[{"_key":"6c22c1719ee3","_type":"span","marks":[],"text":"Dr. Robin Berzin is the Founder and CEO of Parsley Health, America's leading holistic medical practice designed to help women overcome chronic conditions. She founded Parsley to address the rising tide of chronic disease in America through personalized holistic medicine that puts food, lifestyle, and proactive diagnostic testing on the prescription pad next to medications. Since founding Parsley in 2016, Dr. Berzin has seen 80% of patients improve or resolve their chronic conditions within their first year of care, demonstrating the life-changing value of making modern holistic medicine accessible to everyone, anywhere. Parsley is available online nationwide.\n"}],"markDefs":[],"style":"normal"},{"_key":"7b28f23b78a2","_type":"block","children":[{"_key":"33212346fb800","_type":"span","marks":[],"text":"Dr. Berzin attended medical school at Columbia University and trained in Internal Medicine at Mount Sinai Hospital in New York City. Her book, "},{"_key":"a0775ccc3d15","_type":"span","marks":["em"],"text":"Prescription for Happiness: How to Eat, Move, and Supplement for Peak Mental Health"},{"_key":"b03764afb6d1","_type":"span","marks":[],"text":", was published by Simon Element in January 2022."}],"markDefs":[],"style":"normal"}]},"content":[{"_key":"10862e90d5af","_type":"block","children":[{"_key":"5572bfbc2bb50","_type":"span","marks":[],"text":"1. "},{"_key":"5572bfbc2bb51","_type":"span","marks":["strong"],"text":"It keeps you healthy instead of just keeping you alive."}],"markDefs":[],"style":"h4"},{"_key":"d6eedf04ecf0","_type":"block","children":[{"_key":"0157639c74ae0","_type":"span","marks":[],"text":"Conventional medicine is great at making sure you don’t die, but its triage approach—waiting for an emergency or severe symptoms to diagnose and treat advanced illness—has nothing to do with improving your health and quality of life "},{"_key":"0157639c74ae1","_type":"span","marks":["em"],"text":"today"},{"_key":"0157639c74ae2","_type":"span","marks":[],"text":"."}],"markDefs":[],"style":"normal"},{"_key":"a279c1c85932","_type":"block","children":[{"_key":"bf27411c4dac0","_type":"span","marks":[],"text":"2. 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Root-cause medicine, however, is able to take advantage of new research in real time such, like recent discoveries about how the "},{"_key":"52b2c3d055a51","_type":"span","marks":["e8a2fe62b765"],"text":"microbiome"},{"_key":"52b2c3d055a52","_type":"span","marks":[],"text":" —AKA the bacteria living in our bodies—impacts our health, because the body is an interconnected matrix, not a disconnected set of organ systems."}],"markDefs":[{"_key":"e8a2fe62b765","_type":"link","href":"https://www.parsleyhealth.com/blog/gut-microbiome-testing"}],"style":"normal"},{"_key":"07644dcbb928","_type":"block","children":[{"_key":"6f67489eff1d0","_type":"span","marks":[],"text":"4. "},{"_key":"6f67489eff1d1","_type":"span","marks":["strong"],"text":"It makes you feel good."}],"markDefs":[],"style":"h4"},{"_key":"f640f3b56e53","_type":"block","children":[{"_key":"8269c188574d0","_type":"span","marks":[],"text":"Root-cause medicine finds and eliminates the root cause of common chronic symptoms like "},{"_key":"8269c188574d1","_type":"span","marks":["d7d5ad97081c"],"text":"insomnia"},{"_key":"8269c188574d2","_type":"span","marks":[],"text":" , "},{"_key":"8269c188574d3","_type":"span","marks":["80d9da46b27d"],"text":"fatigue"},{"_key":"8269c188574d4","_type":"span","marks":[],"text":" , "},{"_key":"8269c188574d5","_type":"span","marks":["800d7412ebc4"],"text":"gas"},{"_key":"8269c188574d6","_type":"span","marks":[],"text":" , "},{"_key":"8269c188574d7","_type":"span","marks":["4ceeba8e5a07"],"text":"bloating"},{"_key":"8269c188574d8","_type":"span","marks":[],"text":" , and "},{"_key":"8269c188574d9","_type":"span","marks":["efa3f2a2b237"],"text":"skin rashes"},{"_key":"8269c188574d10","_type":"span","marks":[],"text":" . It supports your body’s optimal function with natural vitamins, minerals, and herbs so that you need fewer medications and procedures. It improves your quality of life, boosting energy, clarity, mental well-being, and immunity. It’s about helping you feel your best now and teeing you up for a long, healthy life in the future."}],"markDefs":[{"_key":"d7d5ad97081c","_type":"link","href":"https://www.parsleyhealth.com/blog/what-causes-insomnia-how-to-sleep-better/"},{"_key":"80d9da46b27d","_type":"link","href":"https://www.parsleyhealth.com/blog/why-am-i-tired-all-the-time/"},{"_key":"800d7412ebc4","_type":"link","href":"https://www.parsleyhealth.com/blog/causes-of-excessive-gas/"},{"_key":"4ceeba8e5a07","_type":"link","href":"https://www.parsleyhealth.com/blog/reduce-bloating/"},{"_key":"efa3f2a2b237","_type":"link","href":"https://www.parsleyhealth.com/blog/my-prescription-for-beautiful-skin"}],"style":"normal"},{"_key":"152db9cd5cf9","_type":"block","children":[{"_key":"fc09cd0223630","_type":"span","marks":[],"text":"5. 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Bedosky"},"role":"Author","roleTitle":"Health Writer","bio":[{"_key":"50f234a035cd","_type":"block","children":[{"_key":"50f234a035cd0","_type":"span","marks":[],"text":"Lauren Bedosky is a freelance health and fitness writer who specializes in running, strength training, and nutrition. She writes for a variety of national publications and businesses, including Men’s Health, MyFitnessPal, Livestrong, and Women’s Running. Lauren lives in Brooklyn Park, Minnesota, with her husband and their three dogs."}],"markDefs":[],"style":"normal"}]},"content":[{"_key":"c32b9f1fa894","_type":"block","children":[{"_key":"f41c0200fca50","_type":"span","marks":[],"text":"Most of us feel bloated from time to time. However, if your stomach is constantly tight and swollen, there may be a bigger issue at play. Here are several reasons you may feel bloated 24/7."}],"markDefs":[],"style":"normal"},{"_key":"32b9377855ef","_type":"block","children":[{"_key":"4590b41f7bea","_type":"span","marks":[],"text":"What is bloating?"}],"markDefs":[],"style":"h2"},{"_key":"a9cc95496290","_type":"block","children":[{"_key":"abcabf1a68c70","_type":"span","marks":[],"text":"Okay, so you know what bloating "},{"_key":"abcabf1a68c71","_type":"span","marks":["em"],"text":"feels"},{"_key":"abcabf1a68c72","_type":"span","marks":[],"text":" like—an uncomfortable, sometimes painfully full belly—but do you know what it "},{"_key":"abcabf1a68c73","_type":"span","marks":["em"],"text":"is"},{"_key":"abcabf1a68c74","_type":"span","marks":[],"text":"? Well, bloating is a condition caused by excess air or "},{"_key":"abcabf1a68c75","_type":"span","marks":["6b3c9add0ee9"],"text":"gas"},{"_key":"abcabf1a68c76","_type":"span","marks":[],"text":" that’s stuck somewhere in the digestive tract. “Bloating can be trapped gas in the large intestine, or it can be an overgrowth of bacteria in your small intestine that’s fermenting the food you’re eating and causing that bloat,” Cohen says. Then, your body eases that bloating by releasing the extra gas or air (i.e., belching and farting)."}],"markDefs":[{"_key":"6b3c9add0ee9","_type":"link","blank":true,"description":"learn more","href":"https://www.parsleyhealth.com/blog/causes-of-excessive-gas/"}],"style":"normal"},{"_key":"e8064d601e19","_type":"block","children":[{"_key":"7232a2f5d75b0","_type":"span","marks":[],"text":"How much bloating is normal?"}],"markDefs":[],"style":"h2"},{"_key":"ffc30ee84e43","_type":"block","children":[{"_key":"43a5458fbe330","_type":"span","marks":["d7f6fb58f36e"],"text":"Bloating"},{"_key":"43a5458fbe331","_type":"span","marks":[],"text":" is one of the most commonly reported gastrointestinal (GI) complaints, "},{"_key":"43a5458fbe332","_type":"span","marks":["327480674c9f"],"text":"according to research published in the journal"},{"_key":"43a5458fbe333","_type":"span","marks":[],"text":" "},{"_key":"43a5458fbe334","_type":"span","marks":["em","4ea517b79945"],"text":"Gastroenterology & Hepatology"},{"_key":"43a5458fbe335","_type":"span","marks":[],"text":" "},{"_key":"43a5458fbe336","_type":"span","marks":["em"],"text":"."},{"_key":"43a5458fbe337","_type":"span","marks":[],"text":" But while bloating is common, only a certain amount is considered normal, or healthy."}],"markDefs":[{"_key":"d7f6fb58f36e","_type":"link","blank":true,"description":"Parsley Health Blog: how to reduce bloating","href":"https://www.parsleyhealth.com/blog/reduce-bloating/"},{"_key":"327480674c9f","_type":"link","blank":true,"description":"Read the study","href":"https://www.ncbi.nlm.nih.gov/pubmed/27551250"},{"_key":"4ea517b79945","_type":"link","description":"Read the study","href":"https://www.ncbi.nlm.nih.gov/pubmed/27551250"}],"style":"normal"},{"_key":"f79a7d0424b9","_type":"block","children":[{"_key":"dcf07a8d0b830","_type":"span","marks":[],"text":"“If you eat a huge meal and you’re a little bit bloated and gassy, that’s normal,” says "},{"_key":"dcf07a8d0b831","_type":"span","marks":["77a7bfe4a632"],"text":"Cori Cohen, RD"},{"_key":"dcf07a8d0b832","_type":"span","marks":[],"text":" , a dietitian and health coach at Parsley Health in New York City. You may also feel unusually full and tight if you scarf your food down quickly, as this may bring excess air into your stomach. “But if you’re experiencing it with almost anything you eat, and it’s hard to identify food triggers, that is a red flag,” Cohen says. “If you have been experiencing bloat and discomfort for a prolonged period (as in over a year) and/or you’ve had lifelong digestive issues, that’s when it’s time to dig deeper for root causes,” she adds."}],"markDefs":[{"_key":"77a7bfe4a632","_type":"link","blank":true,"description":"Learn about Cori Cohen","href":"https://www.parsleyhealth.com/team/cori-cohen"}],"style":"normal"}]}},{"node":{"_id":"d8ffabc0-bdca-4f3c-b7c2-0ee413a5181f","themes":[{"title":"Preventative Care"}],"id":"-fae6aab5-f73a-52f7-a412-474aca2371a2","title":"[VIDEO] Essential Preventative Care Measures for 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Angle"},"role":"Author","roleTitle":"Senior Manager, Content Strategy","bio":[{"_key":"8eb19641c760","_type":"block","children":[{"_key":"8eb19641c7600","_type":"span","marks":[],"text":"Sara is a content creator who has worked with outlets such as Outside Magazine, Well + Good, Healthline, and Men's Journal, and as a journalist at Shape and Self and publications in Washington, D.C., Philadelphia, and Rome. She is also an ACE-certified personal trainer. She has a degree in communication with concentrated studies in journalism from Villanova University."}],"markDefs":[],"style":"normal"},{"_key":"cd5d9a50ce4e","_type":"block","children":[{"_key":"cd5d9a50ce4e0","_type":"span","marks":[],"text":"Outside of office hours, you can usually find her taking a dance class, trying out the latest fitness craze, or teaching and performing synchronized swimming with The Brooklyn Peaches."}],"markDefs":[],"style":"normal"}]},"content":[{"_key":"0028aafb5e39","_type":"block","children":[{"_key":"f0cdebf6bae40","_type":"span","marks":[],"text":"The disproportional amount of women experiencing burnout"}],"markDefs":[],"style":"h2"},{"_key":"aef3afaaa397","_type":"block","children":[{"_key":"e31489f6992d0","_type":"span","marks":[],"text":"At Parsley Health, physicians have noticed an alarming trend—burnout is more common amongst female members, and unfortunately this epidemic is mirrored in the medical literature. When "},{"_key":"e31489f6992d1","_type":"span","marks":["87ba757b1c1a"],"text":"researchers"},{"_key":"e31489f6992d2","_type":"span","marks":[],"text":" followed over 2000 people across 63 workplaces over four years, they found that women experienced higher rates of burnout than men."}],"markDefs":[{"_key":"87ba757b1c1a","_type":"link","href":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5905644/"}],"style":"normal"},{"_key":"8a6b797678bd","_type":"block","children":[{"_key":"70f5ef75ab370","_type":"span","marks":[],"text":"Increased work-family conflicts that leave little time for non-work activities, lower-self esteem, and decreased latitude in decision-making were cited as some of the main contributors of burnout in women. “Females who have a job, have a family, and have to take care of all of the daily errands are especially prone to this—its a huge toll on them,” says Dr. Wijetilaka."}],"markDefs":[],"style":"normal"},{"_key":"32f250f1edc1","_type":"block","children":[{"_key":"03efeac83f6d0","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"418f31630f10","_type":"block","children":[{"_key":"a3601537d8b30","_type":"span","marks":[],"text":"Recovering from burnout"}],"markDefs":[],"style":"h2"},{"_key":"eaf1c23a0668","_type":"block","children":[{"_key":"87898a0648880","_type":"span","marks":[],"text":"So how can you prevent and treat burnout? These are the tactics Parsley Health doctors use to help members get back to their energized, productive, and vibrant selves."}],"markDefs":[],"style":"normal"},{"_key":"ea5ef9b6fb37","_type":"block","children":[{"_key":"5e8b238207f00","_type":"span","marks":[],"text":"Practice mindfulness."}],"markDefs":[],"style":"h3"},{"_key":"8a302c7d340e","_type":"block","children":[{"_key":"1f053906fd110","_type":"span","marks":[],"text":"“Being present and being aware of the now can be really helpful in reducing burnout,” says Dr. Wijetilaka."}],"markDefs":[],"style":"normal"},{"_key":"343020b09e0f","_type":"block","children":[{"_key":"9cb9dd57cdc60","_type":"span","marks":[],"text":"You can practice mindfulness by developing a "},{"_key":"9cb9dd57cdc61","_type":"span","marks":["91be3095e355"],"text":"meditation"},{"_key":"9cb9dd57cdc62","_type":"span","marks":[],"text":" practice, learning to eat mindfully, or monotasking instead of multitasking, she adds."}],"markDefs":[{"_key":"91be3095e355","_type":"link","href":"https://www.parsleyhealth.com/blog/prescribe-meditation-patients/"}],"style":"normal"},{"_key":"f73ed21712fc","_type":"block","children":[{"_key":"f70cf1f3b8110","_type":"span","marks":[],"text":"Parsley Health providers specialize in helping members figure out how meditation can fit into their lives."}],"markDefs":[],"style":"normal"},{"_key":"61179f4773d5","_type":"block","children":[{"_key":"8d053a02bdf30","_type":"span","marks":[],"text":"Take a look at your diet."}],"markDefs":[],"style":"h3"},{"_key":"834ca01a0dd3","_type":"block","children":[{"_key":"36d8d337b2550","_type":"span","marks":[],"text":"If you’re feeling spent, you may be more likely to grab convenient foods, order takeout, or even skip meals."}],"markDefs":[],"style":"normal"},{"_key":"24f327809c74","_type":"block","children":[{"_key":"0aa2d4204cff0","_type":"span","marks":[],"text":"“I recommend staying away from processed foods,\" says Dr. Wijetilaka."}],"markDefs":[],"style":"normal"},{"_key":"e9a2343a68c1","_type":"block","children":[{"_key":"71893e0703860","_type":"span","marks":[],"text":"To feel energized, your body needs nutrient-dense foods that truly fuel you with a mix of high-quality protein, "},{"_key":"71893e0703861","_type":"span","marks":["6da36a72aba1"],"text":"healthy fats"},{"_key":"71893e0703862","_type":"span","marks":[],"text":" , vitamins, minerals, and antioxidants."}],"markDefs":[{"_key":"6da36a72aba1","_type":"link","href":"https://www.parsleyhealth.com/blog/healthy-fats-diet/"}],"style":"normal"},{"_key":"6604ece19746","_type":"block","children":[{"_key":"a739594f4bb90","_type":"span","marks":[],"text":"“A lot of patients I see with burnout are extremely fatigued, so they try to mask their fatigue by consuming a lot of caffeine,\" Dr. Wijetilaka says. \"But that’s actually doing them more harm than good, because caffeine stimulates the adrenal glands "},{"_key":"a739594f4bb91","_type":"span","marks":["8e87ffbae1ba"],"text":"to produce more cortisol"},{"_key":"a739594f4bb92","_type":"span","marks":[],"text":" .\""}],"markDefs":[{"_key":"8e87ffbae1ba","_type":"link","href":"https://www.sciencedirect.com/science/article/abs/pii/S0091305706000645"}],"style":"normal"},{"_key":"41b297604f09","_type":"block","children":[{"_key":"040a8fdaa1570","_type":"span","marks":[],"text":"Fine tune your exercise routine."}],"markDefs":[],"style":"h3"},{"_key":"ab6489b7b28a","_type":"block","children":[{"_key":"d78343f4a32e0","_type":"span","marks":[],"text":"Many people who experience burnout are also high achievers and gravitate towards things like high-intensity workouts or endurance exercise, says Dr. Wijetilaka."}],"markDefs":[],"style":"normal"},{"_key":"f1d41d426947","_type":"block","children":[{"_key":"cd7b95889be90","_type":"span","marks":[],"text":"In small doses, that’s great. Exercise in general can help "},{"_key":"cd7b95889be91","_type":"span","marks":["39468779d569"],"text":"combat burnout"},{"_key":"cd7b95889be92","_type":"span","marks":[],"text":" . However, if you’re doing intense exercise every day, it can negatively impact adrenal function and "},{"_key":"cd7b95889be93","_type":"span","marks":["0b7dbe184998"],"text":"contribute to burnout"},{"_key":"cd7b95889be94","_type":"span","marks":[],"text":" , she explains."}],"markDefs":[{"_key":"39468779d569","_type":"link","href":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5721270/"},{"_key":"0b7dbe184998","_type":"link","href":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/"}],"style":"normal"},{"_key":"b61d86624406","_type":"block","children":[{"_key":"4e48b645e9f30","_type":"span","marks":[],"text":"To counterbalance more intense exercise, add in gentle activities such as yoga, which has been found to "},{"_key":"4e48b645e9f31","_type":"span","marks":["022092fcd62b"],"text":"reduce cortisol levels"},{"_key":"4e48b645e9f32","_type":"span","marks":[],"text":" ."}],"markDefs":[{"_key":"022092fcd62b","_type":"link","href":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768222/"}],"style":"normal"},{"_key":"9389f55be412","_type":"block","children":[{"_key":"00e5942fa35a0","_type":"span","marks":[],"text":"Shoot for quality sleep over quantity."}],"markDefs":[],"style":"h3"},{"_key":"900ed500bce0","_type":"block","children":[{"_key":"6cf7e22761b50","_type":"span","marks":[],"text":"People with dysfunction in their cortisol levels and people who are generally stressed tend to stay awake later and have sleep disruptions, says Dr. Wijetilaka."}],"markDefs":[],"style":"normal"},{"_key":"be303b6ffa53","_type":"block","children":[{"_key":"042b6a377fd30","_type":"span","marks":[],"text":"Maintaining a regular sleep schedule can make a big difference. Shoot for seven to eight hours and try to get to bed before 11 p.m., when cortisol is normally at its lowest point. This will help improve the quality of your sleep so you feel more rested."}],"markDefs":[],"style":"normal"},{"_key":"a50131d20d89","_type":"block","children":[{"_key":"293110529d9a0","_type":"span","marks":[],"text":"Taking a "},{"_key":"293110529d9a1","_type":"span","marks":["c003bb3dfc6a"],"text":"magnesium glycinate supplement"},{"_key":"293110529d9a2","_type":"span","marks":[],"text":" before bed can also help your body to relax and muscles to un-tense."}],"markDefs":[{"_key":"c003bb3dfc6a","_type":"link","href":"https://store.parsleyhealth.com/product/magnesium-glycinate/"}],"style":"normal"},{"_key":"0f71b7aa1db8","_type":"block","children":[{"_key":"ff235cb9f41b0","_type":"span","marks":[],"text":"Cap your social media time."}],"markDefs":[],"style":"h3"},{"_key":"b4d61cba1eb5","_type":"block","children":[{"_key":"a9c50c2d5c350","_type":"span","marks":[],"text":"You may not be able to ditch technology altogether. But research has found that when people limited their social media use to "},{"_key":"a9c50c2d5c351","_type":"span","marks":["6ce2a9dfa000"],"text":"30 minutes a day"},{"_key":"a9c50c2d5c352","_type":"span","marks":[],"text":" , they felt significantly better after a three-week period."}],"markDefs":[{"_key":"6ce2a9dfa000","_type":"link","href":"https://guilfordjournals.com/doi/10.1521/jscp.2018.37.10.751"}],"style":"normal"},{"_key":"070fb9c57113","_type":"block","children":[{"_key":"3a156a1de6d50","_type":"span","marks":[],"text":"Participants reported reduced depression and loneliness, and the effects were even more profound for those who had higher levels of depression at the start of the study."}],"markDefs":[],"style":"normal"},{"_key":"e3fc8bf400dc","_type":"block","children":[{"_key":"61b79da64ca80","_type":"span","marks":[],"text":"Support with supplements."}],"markDefs":[],"style":"h3"},{"_key":"933b2cf7185b","_type":"block","children":[{"_key":"9ff61d3943f90","_type":"span","marks":[],"text":"Lifestyle changes are the first defense against burnout, says Dr. Wijetilaka."}],"markDefs":[],"style":"normal"},{"_key":"34feb431ddbd","_type":"block","children":[{"_key":"970bcaa53c360","_type":"span","marks":[],"text":"But sometimes "},{"_key":"970bcaa53c361","_type":"span","marks":["31f56f94d961"],"text":"supplements"},{"_key":"970bcaa53c362","_type":"span","marks":[],"text":" may also be needed. If someone is toward the end stages of burnout, certain adaptogens, such as ashwagandha and cordyceps, might be useful for supporting their adrenal glands, while L-theanine or CBD oil may be more appropriate for helping with anxiety."}],"markDefs":[{"_key":"31f56f94d961","_type":"link","href":"https://www.parsleyhealth.com/blog/anti-inflammatory-supplements/"}],"style":"normal"},{"_key":"f882d4bdd431","_type":"block","children":[{"_key":"89ee0f90d30b0","_type":"span","marks":[],"text":"Sometimes bloodwork shows that specific "},{"_key":"89ee0f90d30b1","_type":"span","marks":["90883f6796cf"],"text":"nutrient deficiencies"},{"_key":"89ee0f90d30b2","_type":"span","marks":[],"text":" could be contributing to symptoms."}],"markDefs":[{"_key":"90883f6796cf","_type":"link","href":"https://www.parsleyhealth.com/blog/nutrient-deficiencies-explained/"}],"style":"normal"},{"_key":"1ff811352d66","_type":"block","children":[{"_key":"d1c1fbe74c750","_type":"span","marks":[],"text":"“"},{"_key":"d1c1fbe74c751","_type":"span","marks":["2ab32a77d571"],"text":"Vitamin D"},{"_key":"d1c1fbe74c752","_type":"span","marks":[],"text":" deficiency is very common, and vitamin D benefits the immune system, "},{"_key":"d1c1fbe74c753","_type":"span","marks":["8d406805d337"],"text":"gut health"},{"_key":"d1c1fbe74c754","_type":"span","marks":[],"text":" , and is anti-inflammatory,” explains Dr. Wijetilaka. Low B-12 or low iron are also common nutrient deficiencies that can lead to fatigue."}],"markDefs":[{"_key":"2ab32a77d571","_type":"link","href":"https://www.parsleyhealth.com/blog/vitamin-d-deficiency/"},{"_key":"8d406805d337","_type":"link","href":"https://www.parsleyhealth.com/blog/biohack-way-healthier-gut/"}],"style":"normal"}]}},{"node":{"_id":"78ea459c-5939-4178-8853-dc66c3d5dafa","themes":[{"title":"Preventative Care"}],"id":"-43d7df0e-1ab2-5693-b2b4-f9d6eac44f20","title":"What is 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Chesak"},"role":"Author","roleTitle":"Author","bio":[{"_key":"54dbcccfd805","_type":"block","children":[{"_key":"370b109b9ce70","_type":"span","marks":[],"text":"Jennifer Chesak is an award-winning author, freelance science and medical journalist, editor, and fact-checker. Her work has appeared in several national publications, including the Washington Post, BBC, Healthline, Verywell Health, and more. As someone who has faced major health adversity in her life, Chesak now focuses her work on evidence-based, root-cause, and preventive medicine. She contracts with brands, such as Levels Health, Hone Health, and more, that aim to change the current medical model’s bandage approach to treating diseases to a model that empowers people with the tools to prevent, manage, and even reverse some conditions. Chesak recently authored an award-winning book on the potential for plant medicine to help elevate women’s health. She earned her master of science in journalism from Northwestern University’s Medill. She now teaches in the journalism and publishing programs at Belmont University."}],"markDefs":[],"style":"normal"},{"_key":"5e67a6720c06","_type":"block","children":[{"_key":"aed3a13c59b5","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"eaa32147b6fe","_type":"block","children":[{"_key":"4b38d02a0db3","_type":"span","marks":[],"text":"https://www.instagram.com/jenchesak/ https://twitter.com/jenchesak\\ https://www.threads.com/jenchesak\\ https://www.tiktok.com/jenchesak\\ https://www.facebook.com/jenchesak\\ https://www.linkedin.com/in/jenniferchesak/"}],"markDefs":[],"style":"normal"}]},"content":[{"_key":"0004e75f4ba5","_type":"block","children":[{"_key":"aab45acd3d930","_type":"span","marks":[],"text":"To biohack, you don’t have to be a powerlifter willing to live on lettuce-wrapped sardines all week with one “cheat day.\""}],"markDefs":[],"style":"normal"},{"_key":"c87a44159c47","_type":"block","children":[{"_key":"b9bc11ac20b70","_type":"span","marks":[],"text":"Biohacking for women, or anyone really, is about using the latest science and practical guidance to improve overall health and how you feel."}],"markDefs":[],"style":"normal"},{"_key":"1498d54df735","_type":"block","children":[{"_key":"69f2e1693cf60","_type":"span","marks":[],"text":"While Bulletproof took biohacking mainstream, the process doesn’t have to be all butter coffee and vibration plates."}],"markDefs":[],"style":"normal"},{"_key":"4e4d732d744f","_type":"block","children":[{"_key":"16c8ec70dd050","_type":"span","marks":[],"text":"According to "},{"_key":"16c8ec70dd051","_type":"span","marks":["f07c8baeb5e2"],"text":"Dave Asprey"},{"_key":"16c8ec70dd052","_type":"span","marks":[],"text":" , “biohacking is the art and science of changing the environment around you and inside you, so you have more control over your own biology.\" It allows us to optimize the body’s potential and become the “absolute best version of ourselves,\" he adds."}],"markDefs":[{"_key":"f07c8baeb5e2","_type":"link","href":"https://daveasprey.com/"}],"style":"normal"},{"_key":"71b5694239b7","_type":"block","children":[{"_key":"0a83d8049d160","_type":"span","marks":[],"text":"Basic biohacking can be simple. No fancy gadgets, no expensive gear, and no butter coffee necessary."}],"markDefs":[],"style":"normal"},{"_key":"05223b16e479","_type":"block","children":[{"_key":"0488c7d312560","_type":"span","marks":[],"text":"We could argue that people assigned female at birth are the original biohackers. We have been manipulating our hormones to control pregnancy starting thousands of years ago using lunaception (tracking one's menstrual cycle to the "},{"_key":"0488c7d312561","_type":"span","marks":["a81dc272d8b3"],"text":"moon"},{"_key":"0488c7d312562","_type":"span","marks":[],"text":" ), and more modern ways via "},{"_key":"0488c7d312563","_type":"span","marks":["35b04ca44aaa"],"text":"seed cycling"},{"_key":"0488c7d312564","_type":"span","marks":[],"text":" ."}],"markDefs":[{"_key":"a81dc272d8b3","_type":"link","href":"https://pubmed.ncbi.nlm.nih.gov/38206269/"},{"_key":"35b04ca44aaa","_type":"link","href":"https://www.parsleyhealth.com/blog/seed-cycling-for-hormone-balance/"}],"style":"normal"},{"_key":"32540c6c0ce7","_type":"block","children":[{"_key":"fd8bdaaf10780","_type":"span","marks":[],"text":"When our hormones are working with us rather against us, we may experience a decrease in mood swings, food cravings, "},{"_key":"fd8bdaaf10781","_type":"span","marks":["c460fcc39552"],"text":"fatigue"},{"_key":"fd8bdaaf10782","_type":"span","marks":[],"text":" , cramps, and an increase in energy."}],"markDefs":[{"_key":"c460fcc39552","_type":"link","href":"https://www.parsleyhealth.com/blog/why-am-i-tired-all-the-time/"}],"style":"normal"},{"_key":"0dfe919f444b","_type":"block","children":[{"_key":"1426da6573ce0","_type":"span","marks":[],"text":"Who doesn’t want more energy, more vitality, and more time to do the things they love?"}],"markDefs":[],"style":"normal"}]}},{"node":{"_id":"74e744e0-8c4f-48ee-b165-fd98f319f667","themes":[{"title":"Preventative Care"}],"id":"-a260d64d-7a7b-5a77-b6fb-9f951b63846f","title":"5 Ways to Biohack for 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Health"},"role":"Author","roleTitle":null,"bio":[{"_key":"209090d742b8","_type":"block","children":[{"_key":"18844b2599670","_type":"span","marks":[],"text":"Parsley Health is the doctor that helps you live healthier, longer, by treating the root cause of symptoms and conditions. Our medical teams—staffed by leading clinicians and health coaches—spend more time with you, order the right tests, and prescribe food, sleep and movement alongside medications so you can get better—and feel better."}],"markDefs":[],"style":"normal"}]},"content":[{"_key":"c3bbbca4519f","_type":"block","children":[{"_key":"28eb6bca4480","_type":"span","marks":[],"text":"You don’t have to be a powerlifter willing to live on lettuce-wrapped sardines all week with one “cheat day” to biohack. Biohacking is just about using the latest science and practical guidance to improve how you feel every day."}],"markDefs":[],"style":"normal"},{"_key":"6b9ff1cdd857","_type":"block","children":[{"_key":"2adab8d1fb48","_type":"span","marks":[],"text":"1. Hack your diet."}],"markDefs":[],"style":"h3"},{"_key":"5414f39b83d7","_type":"block","children":[{"_key":"06f53fb27c0b0","_type":"span","marks":[],"text":"What you eat has a direct effect on you and your gut microbiome (the community of bacteria living in your gut). Low bacterial diversity (dysbiosis), associated with a Standard American Diet (SAD), has been linked to "},{"_key":"06f53fb27c0b1","_type":"span","marks":["01286871500a"],"text":"inflammation"},{"_key":"06f53fb27c0b2","_type":"span","marks":[],"text":" contributing to "},{"_key":"06f53fb27c0b3","_type":"span","marks":["4503a2333379"],"text":"autoimmune disease"},{"_key":"06f53fb27c0b4","_type":"span","marks":[],"text":", dementia, "},{"_key":"bbc934ab36b0","_type":"span","marks":["655499bc519c"],"text":"lower fertility"},{"_key":"a00860801c9b","_type":"span","marks":[],"text":" in men and women, and cancer, just to name a few."}],"markDefs":[{"_key":"01286871500a","_type":"link","blank":true,"description":"Read more on inflammation","href":"https://www.parsleyhealth.com/blog/what-is-inflammation-and-how-to-reduce-it/"},{"_key":"4503a2333379","_type":"link","blank":true,"description":"Learn more on treating autoimmune disease","href":"https://www.parsleyhealth.com/blog/autoimmune-disease-treatment/"},{"_key":"655499bc519c","_type":"link","description":"fertility","href":"https://www.parsleyhealth.com/blog/eating-for-fertility/"}],"style":"normal"},{"_key":"fe8875997bc0","_type":"block","children":[{"_key":"4256ac9f57440","_type":"span","marks":["cc7fb24a0a85"],"text":"Fiber"},{"_key":"4256ac9f57441","_type":"span","marks":[],"text":" is a key player here. Essentially, "},{"_key":"4256ac9f57442","_type":"span","marks":["3e3c8467a1a9"],"text":"fiber"},{"_key":"4256ac9f57443","_type":"span","marks":[],"text":" feeds the good bacteria in your gut. You should be getting at least 25 gm of fiber, however, most Americans only get about 15 gm. That may seem like a lot, but it’s easy if you are eating fresh, whole foods in the form of vegetables, fruit, and whole grains at every meal."}],"markDefs":[{"_key":"cc7fb24a0a85","_type":"link","blank":true,"description":"Learn more about fiber","href":"https://www.parsleyhealth.com/blog/fiber-superfood/"},{"_key":"3e3c8467a1a9","_type":"link","blank":true,"description":"Learn more about fiber","href":"https://www.parsleyhealth.com/blog/fiber-superfood/"}],"style":"normal"},{"_key":"bc1624087aac","_type":"block","children":[{"_key":"d7e906f5b3cd0","_type":"span","marks":[],"text":"There’s no way you can reach that if you are eating processed, inflammatory foods, such as refined sugar and fast food. Sugar is devoid of any real nutrients and impacts your body in a very negative way. Sugar (including artificial sweeteners) can alter gut flora, feeding bad bacteria, and creating dysbiosis."}],"markDefs":[],"style":"normal"},{"_key":"d5c8936dbdc4","_type":"block","children":[{"_key":"4a7eac8f71c70","_type":"span","marks":[],"text":"So forget that processed takeout, sugary beverages and snacks, genetically modified "},{"_key":"4a7eac8f71c71","_type":"span","marks":["568c2ecbf4e2"],"text":"gluten"},{"_key":"4a7eac8f71c72","_type":"span","marks":[],"text":", and "},{"_key":"4a7eac8f71c73","_type":"span","marks":["b71b2b04f31c"],"text":"dairy"},{"_key":"4a7eac8f71c74","_type":"span","marks":[],"text":" . Your body needs high-quality nutrients that will support optimal body function and decrease inflammation."}],"markDefs":[{"_key":"568c2ecbf4e2","_type":"link","blank":true,"description":"Learn more about gluten","href":"https://www.parsleyhealth.com/blog/are-you-gluten-intolerant/"},{"_key":"b71b2b04f31c","_type":"link","blank":true,"description":"Learn more about dairy and inflammation","href":"https://www.parsleyhealth.com/blog/dairy-and-inflammation/"}],"style":"normal"},{"_key":"2dad6fdf7f59","_type":"block","children":[{"_key":"4794291945940","_type":"span","marks":[],"text":"Start your day with a smoothie packed with "},{"_key":"4794291945941","_type":"span","marks":["57f086882dd0"],"text":"medical grade protein powder"},{"_key":"4794291945942","_type":"span","marks":[],"text":" , "},{"_key":"4794291945943","_type":"span","marks":["dbe2a5ff61aa"],"text":"healthy fats"},{"_key":"4794291945944","_type":"span","marks":[],"text":" such as avocado, and green leafy veggies such as spinach or kale. Lunch and dinner should be high in organic veggies with a portion of high-quality "},{"_key":"4794291945945","_type":"span","marks":["67e5aa0a4340"],"text":"protein"},{"_key":"4794291945946","_type":"span","marks":[],"text":" . Carbohydrates can be eaten in for form of organic starchy veggies such as sweet potato or gluten-free whole grains. It’s not about calorie counting. Instead, count nutrients and nutrient quality."}],"markDefs":[{"_key":"57f086882dd0","_type":"link","blank":true,"description":"Shop supplements","href":"https://www.parsleyhealth.com/store/rebuild-protein-shake/"},{"_key":"dbe2a5ff61aa","_type":"link","blank":true,"description":"Learn more about health fats","href":"https://www.parsleyhealth.com/blog/healthy-fats-diet/"},{"_key":"67e5aa0a4340","_type":"link","blank":true,"description":"Learn more about protein","href":"https://www.parsleyhealth.com/blog/protein-powder-benefits/"}],"style":"normal"},{"_key":"ef5097179a6f","_type":"block","children":[{"_key":"6fada7d31bda0","_type":"span","marks":[],"text":"2. Get more (and better) sleep."}],"markDefs":[],"style":"h3"},{"_key":"bc8988541d01","_type":"block","children":[{"_key":"85e8b74de4cb0","_type":"span","marks":[],"text":"An estimated 50-70 million Americans report having a "},{"_key":"85e8b74de4cb1","_type":"span","marks":["e0587177acf9"],"text":"sleep"},{"_key":"85e8b74de4cb2","_type":"span","marks":[],"text":" disorder and insufficient sleep has actually been deemed a public health problem. Lack of sleep can have a negative impact on the hormones that control glucose regulation and appetite, which is why you crave simple carbohydrates after a night of poor sleep. Improving your "},{"_key":"85e8b74de4cb3","_type":"span","marks":["10d71c739399"],"text":"sleep hygiene"},{"_key":"85e8b74de4cb4","_type":"span","marks":[],"text":" can help you not only increase the amount of time you sleep but the quality of your sleep as well."}],"markDefs":[{"_key":"e0587177acf9","_type":"link","blank":true,"description":"Learn how to sleep better","href":"https://www.parsleyhealth.com/blog/what-causes-insomnia-how-to-sleep-better/"},{"_key":"10d71c739399","_type":"link","blank":true,"description":"Learn more about sleep hygiene","href":"https://www.parsleyhealth.com/blog/hack-your-way-to-sleep-in-3-easy-steps/"}],"style":"normal"},{"_key":"6b476ada99e7","_type":"block","children":[{"_key":"1663627531050","_type":"span","marks":[],"text":"Decrease your exposure to blue light from your phone, computer, and LED lights. Blue light is the type of light color your brain associates with daytime, and exposing your brain to excessive amounts of this type of light in the nighttime hours alters your circadian rhythms and your body’s natural melatonin production. Try staying off your electronic devices 2-3 hours before bed or use a blue light filter such as the night shift function on your smartphone or download f.lux to your computer. All of this helps to signal to your body it’s time to go to sleep, leading to higher quality sleep and a better mood the next day."}],"markDefs":[],"style":"normal"},{"_key":"8c4ebbd818e2","_type":"block","children":[{"_key":"968c1176f15c0","_type":"span","marks":[],"text":"3. Lower stress levels."}],"markDefs":[],"style":"h3"},{"_key":"9479766b6264","_type":"block","children":[{"_key":"4d78b51ec4b90","_type":"span","marks":[],"text":"Did you know "},{"_key":"68509375322d","_type":"span","marks":["e6a59c90214e"],"text":"women"},{"_key":"e38a46e5825b","_type":"span","marks":[],"text":" are more stressed than men? That’s right. And prolonged elevated "},{"_key":"4d78b51ec4b91","_type":"span","marks":["df2273ca95e7"],"text":"cortisol"},{"_key":"4d78b51ec4b92","_type":"span","marks":[],"text":" will have you feeling “tired and wired” resulting in a cortisol crash leaving you with low energy and low productivity. Stress may be inevitable in daily life, so what are we to do? Plan your self-care like you do anything else that is important for your health. Examples include a daily morning "},{"_key":"4d78b51ec4b93","_type":"span","marks":["285fed2ac972"],"text":"meditation"},{"_key":"4d78b51ec4b94","_type":"span","marks":[],"text":" , journaling before bed, weekly massage, and anything else that you do for you that will rejuvenate your body and mind."}],"markDefs":[{"_key":"df2273ca95e7","_type":"link","blank":true,"description":"Learn more about cortisol","href":"https://www.parsleyhealth.com/blog/naturally-lower-cortisol-levels/"},{"_key":"285fed2ac972","_type":"link","blank":true,"description":"Learn more about prescribing meditation","href":"https://www.parsleyhealth.com/blog/prescribe-meditation-patients/"},{"_key":"e6a59c90214e","_type":"link","description":"women","href":"https://www.parsleyhealth.com/blog/biohacking-women-101/"}],"style":"normal"},{"_key":"2bb6e5f65ba3","_type":"block","children":[{"_key":"7f26599f22920","_type":"span","marks":[],"text":"4. Get moving."}],"markDefs":[],"style":"h3"},{"_key":"bd00246039f1","_type":"block","children":[{"_key":"a508aa8f23cd0","_type":"span","marks":[],"text":"Only 21.7% of adults meet physical activity guidelines for both aerobic and weight training recommendations. Regular exercise can help keep your weight in check and decrease adipose tissue (ie fat). Too much fat can act as an endocrine organ and increase the risk for inflammatory diseases and insulin resistance. Exercise can help remove excess estrogen, increase testosterone (which increases sex drive, increases muscle mass), and decrease cortisol levels. Make sure to balance high-intensity exercise with low-intensity activities, like restorative yoga and walking."}],"markDefs":[],"style":"normal"},{"_key":"61636f6ed097","_type":"block","children":[{"_key":"b67d2a6c29590","_type":"span","marks":[],"text":"5. Connection."}],"markDefs":[],"style":"h3"},{"_key":"cc414be77fdb","_type":"block","children":[{"_key":"c6f08d2622b30","_type":"span","marks":[],"text":"We’ve already learned that cortisol increases when we are stressed. Oxytocin can help counteract that stress hormone simply by being connected to other women. Those women with a good social network will release more oxytocin than those who don’t. When life becomes stressful, women benefit from connection and social support. One study showed, the more friendships a woman has, the less risk of developing a physical impairment. It turns out that spending some quality time with your BFF could be one of the easiest biohacks you could make!"}],"markDefs":[],"style":"normal"},{"_key":"2f003c067a2b","_type":"block","children":[{"_key":"413914028fec0","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"h2"},{"_key":"5168feef5b35","_type":"block","children":[{"_key":"464226c7b0830","_type":"span","marks":[],"text":"Biohacking does not have to be complicated or expensive to help make major shifts in how you feel. In fact, it’s now moving into the mainstream of many women’s lives. Just by starting with basic hacks such as changing your diet, lowering stress levels through "},{"_key":"464226c7b0831","_type":"span","marks":["7c3f4d09558b"],"text":"meditation"},{"_key":"464226c7b0832","_type":"span","marks":[],"text":" , and decreasing exposure to blue light to get a deeper sleep, we can see huge shifts in how we feel every day. It doesn’t have to be complicated or overly expensive to optimize your physical and mental health through small changes in your habits, and as a result, your hormones. Happy hacking!"}],"markDefs":[{"_key":"7c3f4d09558b","_type":"link","blank":true,"description":"Learn more about prescribing meditation","href":"https://www.parsleyhealth.com/blog/prescribe-meditation-patients/"}],"style":"normal"}]}},{"node":{"_id":"96f4fdcc-7297-4c3c-adea-fc1c0b89dd95","themes":[{"title":"Preventative Care"}],"id":"-b2b01220-9253-502e-8fa1-9f41e0eb9e06","title":"Common Causes of Bloating And What To Do About It","slug":{"current":"common-causes-of-bloating-and-what-to-do-about-it"},"image":{"_type":"basicImage","crop":null,"hotspot":null,"asset":{"_id":"image-e8e8e2b1afac42c4e671a198c484503e109ec87d-1714x1136-png","url":"https://cdn.sanity.io/images/mur2ep80/production/e8e8e2b1afac42c4e671a198c484503e109ec87d-1714x1136.png","fluid":{"sizes":"(max-width: 800px) 100vw, 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holding stomach"},"author":{"authorByLine":"Lauren Bedosky","slug":{"current":"lauren-bedosky"},"profileImage":{"_type":"basicImage","crop":null,"hotspot":null,"asset":{"_id":"image-647e70c4aaed07e5f72607fb9cee0612c3146180-1197x1053-jpg","url":"https://cdn.sanity.io/images/mur2ep80/production/647e70c4aaed07e5f72607fb9cee0612c3146180-1197x1053.jpg","fluid":{"sizes":"(max-width: 800px) 100vw, 800px","src":"https://cdn.sanity.io/images/mur2ep80/production/647e70c4aaed07e5f72607fb9cee0612c3146180-1197x1053.jpg?w=800&h=704&fit=crop","srcSet":"https://cdn.sanity.io/images/mur2ep80/production/647e70c4aaed07e5f72607fb9cee0612c3146180-1197x1053.jpg?w=200&h=176&fit=crop 200w,\nhttps://cdn.sanity.io/images/mur2ep80/production/647e70c4aaed07e5f72607fb9cee0612c3146180-1197x1053.jpg?w=400&h=352&fit=crop 400w,\nhttps://cdn.sanity.io/images/mur2ep80/production/647e70c4aaed07e5f72607fb9cee0612c3146180-1197x1053.jpg?w=800&h=704&fit=crop 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Bedosky"},"role":"Author","roleTitle":"Health Writer","bio":[{"_key":"50f234a035cd","_type":"block","children":[{"_key":"50f234a035cd0","_type":"span","marks":[],"text":"Lauren Bedosky is a freelance health and fitness writer who specializes in running, strength training, and nutrition. She writes for a variety of national publications and businesses, including Men’s Health, MyFitnessPal, Livestrong, and Women’s Running. Lauren lives in Brooklyn Park, Minnesota, with her husband and their three dogs."}],"markDefs":[],"style":"normal"}]},"content":[{"_key":"55ea5be37188","_type":"block","children":[{"_key":"28b65ec2c10c0","_type":"span","marks":[],"text":"If you’re bothered by constant bloat, any of the following conditions could be to blame. But don’t worry, every cause has a solution."}],"markDefs":[],"style":"normal"},{"_key":"8e4213bf03b7","_type":"block","children":[{"_key":"81a11e5dbc970","_type":"span","marks":[],"text":"1. Stress"}],"markDefs":[],"style":"h3"},{"_key":"e25e81ef5208","_type":"block","children":[{"_key":"1565d5f4ef120","_type":"span","marks":[],"text":"If your persistent bloat is a new issue (under 6 months), stress may be to blame, Cohen says. Eating while stressed or in a rush can make it hard to digest your food, leading to that uncomfortable bloated feeling. That’s because when you’re stressed, your body is in fight-or-flight mode (i.e. your sympathetic nervous system is activated,) which includes slowing down or even stopping digestion so your body can handle the perceived threat."}],"markDefs":[],"style":"normal"},{"_key":"c9080bde7db0","_type":"block","children":[{"_key":"e2914cf7eead0","_type":"span","marks":["strong","em"],"text":"Your plan:"}],"markDefs":[],"style":"normal"},{"_key":"5bfaeeb89583","_type":"block","children":[{"_key":"aea3bf7f0ebc0","_type":"span","marks":[],"text":"Cohen suggests keeping a wellness journal for a couple of weeks so you can keep tabs on stress levels and symptoms. She often recommends the "},{"_key":"aea3bf7f0ebc1","_type":"span","marks":["2e5927a59530"],"text":"Cara Care"},{"_key":"aea3bf7f0ebc2","_type":"span","marks":[],"text":" digestive health app to her clients, because it allows you to track food, stress levels, and symptoms to identify what might be causing your bloat."}],"markDefs":[{"_key":"2e5927a59530","_type":"link","description":"Visit Cara Care","href":"https://cara.care/"}],"style":"normal"},{"_key":"f5cf9d299bdd","_type":"block","children":[{"_key":"b81de28c6ce30","_type":"span","marks":[],"text":"If you discover stress is a trigger for your bloating, start by taking a few deep belly breaths before you eat. “Taking three to five deep belly breaths before you eat can help calm the nervous system, so you’re not in that fight-or-flight mode while you’re eating,” Cohen says."}],"markDefs":[],"style":"normal"},{"_key":"ad4feb04e306","_type":"block","children":[{"_key":"3a77939aa7ea0","_type":"span","marks":[],"text":"To do it, place your hands over your belly and take a deep breath in through your nostrils. As you inhale, you should feel your belly push against your hands. Then, as you exhale, pull your belly in toward your spine. Do that three to five times and you should feel more relaxed going into your meal, Cohen says. Keep that relaxed feeling going by putting your phone and computer away for the entire meal. This puts your body into rest-and-digest mode, when intestinal activity increases."}],"markDefs":[],"style":"normal"},{"_key":"8d519602f595","_type":"block","children":[{"_key":"153db630acbb0","_type":"span","marks":[],"text":"2. Food sensitivities and intolerances"}],"markDefs":[],"style":"h3"},{"_key":"bd51c54755c6","_type":"block","children":[{"_key":"c9ce313190100","_type":"span","marks":[],"text":"Some people just have a hard time digesting certain foods, like "},{"_key":"c9ce313190101","_type":"span","marks":["8085fc388d51"],"text":"gluten"},{"_key":"c9ce313190102","_type":"span","marks":[],"text":" , "},{"_key":"c9ce313190103","_type":"span","marks":["8cda00ee7a60"],"text":"dairy"},{"_key":"c9ce313190104","_type":"span","marks":[],"text":" , or even raw vegetables. So, before diagnosing a more serious problem, Cohen will have patients start by eliminating common culprits like added sugars, gluten, and dairy to find out if "},{"_key":"c9ce313190105","_type":"span","marks":["c2bcd9a53bd3"],"text":"food sensitivities"},{"_key":"c9ce313190106","_type":"span","marks":[],"text":" may be the real issue. “That kind of clears the muddy waters,” Cohen says. Then, if you’re still having issues after removing those foods, common sources of "},{"_key":"c9ce313190107","_type":"span","marks":["86a6acf19d99"],"text":"inflammation"},{"_key":"c9ce313190108","_type":"span","marks":[],"text":" , your doctor may start testing for other causes, like "},{"_key":"c9ce313190109","_type":"span","marks":["b634a360937d"],"text":"SIBO"},{"_key":"c9ce3131901010","_type":"span","marks":[],"text":" or imbalances in the large intestine."}],"markDefs":[{"_key":"8085fc388d51","_type":"link","blank":true,"description":"Parsley Health blog: are you gluten intolerant","href":"https://www.parsleyhealth.com/blog/are-you-gluten-intolerant/"},{"_key":"8cda00ee7a60","_type":"link","blank":true,"description":"Parsley Health blog: dairy and inflammation","href":"https://www.parsleyhealth.com/blog/dairy-and-inflammation/"},{"_key":"c2bcd9a53bd3","_type":"link","blank":true,"description":"Parsley Health blog: ","href":"https://www.parsleyhealth.com/blog/food-sensitivity-and-intolerance-explained/"},{"_key":"86a6acf19d99","_type":"link","blank":true,"description":"Parsley Health blog: inflammation and how to reduce it","href":"https://www.parsleyhealth.com/blog/what-is-inflammation-and-how-to-reduce-it/"},{"_key":"b634a360937d","_type":"link","blank":true,"description":"Parsley Health blog: SIBO","href":"https://www.parsleyhealth.com/blog/what-is-small-intestinal-bacterial-overgrowth-sibo/"}],"style":"normal"},{"_key":"44e631d73370","_type":"block","children":[{"_key":"d5520b8dd73b0","_type":"span","marks":["strong","em"],"text":"Your plan:"}],"markDefs":[],"style":"normal"},{"_key":"aabdcb3405ba","_type":"block","children":[{"_key":"875f9fabc94f0","_type":"span","marks":[],"text":"If you want to try an "},{"_key":"875f9fabc94f1","_type":"span","marks":["43660681aa30"],"text":"elimination diet"},{"_key":"875f9fabc94f2","_type":"span","marks":[],"text":" , work with a doctor, health coach, or registered dietitian. They can guide you through a personalized program and help you identify the foods that may be exacerbating digestive issues. They’ll also be able to answer questions you have along the way and hold you accountable."}],"markDefs":[{"_key":"43660681aa30","_type":"link","blank":true,"description":"Parsley Health blog: elimination diets","href":"https://www.parsleyhealth.com/blog/elimination-diet/"}],"style":"normal"},{"_key":"9b054e73b93d","_type":"block","children":[{"_key":"7a545a1794a30","_type":"span","marks":[],"text":"3. SIBO"}],"markDefs":[],"style":"h3"},{"_key":"5fa73c999247","_type":"block","children":[{"_key":"af6ad50bcee00","_type":"span","marks":[],"text":"Also known as small intestinal bacterial overgrowth, "},{"_key":"af6ad50bcee01","_type":"span","marks":["4a5e5715b785"],"text":"SIBO"},{"_key":"af6ad50bcee02","_type":"span","marks":[],"text":" is characterized by excess bacteria in the small intestine. When food makes its way into the small intestine, the excess bacteria eats it away, creating a surplus of hydrogen and methane gases. The gases eventually build up in the intestines, leading to the dreaded bloat. “[SIBO] isn’t usually the first cause for bloating that we jump to at Parsley Health,” Cohen says, but if you’ve been experiencing bloating for years and have ruled out specific food intolerances, SIBO could be the answer."}],"markDefs":[{"_key":"4a5e5715b785","_type":"link","blank":true,"description":"Parsley Health blog: SIBO","href":"https://www.parsleyhealth.com/blog/what-is-small-intestinal-bacterial-overgrowth-sibo/"}],"style":"normal"},{"_key":"4f4b7914d61e","_type":"block","children":[{"_key":"e2b765a26ff20","_type":"span","marks":["strong","em"],"text":"Your plan:"}],"markDefs":[],"style":"normal"},{"_key":"0bdb9548dd73","_type":"block","children":[{"_key":"f4ca251ae0380","_type":"span","marks":[],"text":"Your doctor may diagnose SIBO by performing a breath test to measure the levels of methane and hydrogen in your body. If you do have SIBO, your doc will put you on a treatment plan. At Parsley Health, the treatment plan varies depending on the severity of the case and may include antibiotics, herbal antimicrobial and gut healing "},{"_key":"f4ca251ae0381","_type":"span","marks":["7b481d52f5a4"],"text":"supplements"},{"_key":"f4ca251ae0382","_type":"span","marks":[],"text":" , and motility agents, in combination with specific dietary strategies and lifestyle considerations."}],"markDefs":[{"_key":"7b481d52f5a4","_type":"link","blank":true,"description":"Parsley Health blog: supplements","href":"https://www.parsleyhealth.com/blog/anti-inflammatory-supplements/"}],"style":"normal"},{"_key":"ace52a17c4a1","_type":"block","children":[{"_key":"cb9ce5dd1f1f0","_type":"span","marks":[],"text":"4. Dysbiosis"}],"markDefs":[],"style":"h3"},{"_key":"b558e6005267","_type":"block","children":[{"_key":"4bf8fd6b7dd30","_type":"span","marks":[],"text":"Bloating is a common symptom of dysbiosis, or an imbalanced gut microbiome. Things like a "},{"_key":"4bf8fd6b7dd31","_type":"span","marks":["5048bab2b51d"],"text":"diet high in sugar"},{"_key":"4bf8fd6b7dd32","_type":"span","marks":[],"text":" , processed foods, a lack of "},{"_key":"4bf8fd6b7dd33","_type":"span","marks":["e51fdccc798d"],"text":"sleep"},{"_key":"4bf8fd6b7dd34","_type":"span","marks":[],"text":" , and limited physical activity have been directly linked to promoting imbalance and a lack of diversity in gut bacteria, which can lend way to "},{"_key":"4bf8fd6b7dd35","_type":"span","marks":["1837dfae8215"],"text":"digestive distress"},{"_key":"4bf8fd6b7dd36","_type":"span","marks":[],"text":" . The naturally occurring microorganisms in your GI tract can also easily become unbalanced from "},{"_key":"4bf8fd6b7dd37","_type":"span","marks":["8e279b6357b2"],"text":"antibiotic use"},{"_key":"4bf8fd6b7dd38","_type":"span","marks":[],"text":" or "},{"_key":"4bf8fd6b7dd39","_type":"span","marks":["4bf750f1f96a"],"text":"food poisoning"},{"_key":"4bf8fd6b7dd310","_type":"span","marks":[],"text":" . If you have other digestive issues in addition to bloating, like diarrhea, gas, or constipation, Parsley Health doctors might recommend a "},{"_key":"4bf8fd6b7dd311","_type":"span","marks":["e813b068765c"],"text":"gut microbiome test"},{"_key":"4bf8fd6b7dd312","_type":"span","marks":[],"text":" to determine what types and amounts of certain bacteria you have, helping them tailor a plan for you."}],"markDefs":[{"_key":"5048bab2b51d","_type":"link","blank":true,"description":"Read study ","href":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024874/"},{"_key":"e51fdccc798d","_type":"link","blank":true,"description":"Parsley Health blog on insomnia","href":"https://www.parsleyhealth.com/blog/biohack-better-sleep/"},{"_key":"1837dfae8215","_type":"link","blank":true,"description":"Read more on digestive distress","href":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502202/"},{"_key":"8e279b6357b2","_type":"link","blank":true,"description":"Read the study","href":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6511407/"},{"_key":"4bf750f1f96a","_type":"link","blank":true,"description":"Read the study","href":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6699480/"},{"_key":"e813b068765c","_type":"link","blank":true,"description":"Parsley Health article: gut microbiome testing","href":"https://www.parsleyhealth.com/blog/gut-microbiome-testing/"}],"style":"normal"},{"_key":"dbaadc6d3a41","_type":"block","children":[{"_key":"453baf8e39de0","_type":"span","marks":["strong","em"],"text":"Your plan:"}],"markDefs":[],"style":"normal"},{"_key":"3f9c1906a851","_type":"block","children":[{"_key":"cfbd65bdcbbc0","_type":"span","marks":[],"text":"If you do have dysbiosis, you may be able to "},{"_key":"46c8d2195e82","_type":"span","marks":["cad2a4f61dde"],"text":"keep symptoms at bay"},{"_key":"f777e2a24315","_type":"span","marks":[],"text":" by managing stress, adjusting to an anti-inflammatory diet, and implementing other gut healing strategies such as therapeutic foods and supplements . You can work with a Parsley Health doctor and health coach to find the right combination of lifestyle changes to resolve bloating and get to the root cause of your symptoms, as it may look different for everyone."}],"markDefs":[{"_key":"cad2a4f61dde","_type":"link","blank":true,"description":"Learn more from the Mayo Clnic","href":"https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/diagnosis-treatment/drc-20360064"}],"style":"normal"},{"_key":"11488368f227","_type":"block","children":[{"_key":"8c10af5df1530","_type":"span","marks":[],"text":"5. Gastroparesis"}],"markDefs":[],"style":"h3"},{"_key":"11bbab521613","_type":"block","children":[{"_key":"cc855226b2900","_type":"span","marks":[],"text":"Gastroparesis is a condition in which the stomach can’t empty food at a normal pace, and bloating is a common symptom. “It’s most common in those with poorly managed diabetes, connective tissue disorders like scleroderma, autoimmune conditions, eating disorders, or those who have undergone surgery of the upper intestinal tract resulting in vagal nerve damage,” says Cohen. If your doctor suspects you may have gastroparesis, they may give you a blood sugar test, as well as refer you to a G.I. specialist for a "},{"_key":"cc855226b2901","_type":"span","marks":["953b81c5a40a"],"text":"gastric emptying test"},{"_key":"cc855226b2902","_type":"span","marks":[],"text":" to see how long it takes food to move through your stomach."}],"markDefs":[{"_key":"953b81c5a40a","_type":"link","blank":true,"description":"Learn more from Cleveland Clinic","href":"https://my.clevelandclinic.org/health/diseases/15522-gastroparesis/diagnosis-and-tests"}],"style":"normal"},{"_key":"23378a62c77e","_type":"block","children":[{"_key":"b85a1d3d37d60","_type":"span","marks":["strong","em"],"text":"Your plan:"}],"markDefs":[],"style":"normal"},{"_key":"7931466ea21d","_type":"block","children":[{"_key":"dfdfd26443290","_type":"span","marks":[],"text":"As with most other common causes of bloating, you may be able to ease your symptoms by making lifestyle changes. Namely, "},{"_key":"dfdfd26443291","_type":"span","marks":["091194c3b1ba"],"text":"prioritizing foods that are easier to digest"},{"_key":"dfdfd26443292","_type":"span","marks":[],"text":" , like low-fat foods, soups and pureed foods, and well-cooked fruits and vegetables."}],"markDefs":[{"_key":"091194c3b1ba","_type":"link","description":"Learn more from Mayo Clinic","href":"https://www.mayoclinic.org/diseases-conditions/gastroparesis/diagnosis-treatment/drc-20355792"}],"style":"normal"},{"_key":"4044b3c1c97d","_type":"block","children":[{"_key":"70e44ceaea2c0","_type":"span","marks":[],"text":"6. Constipation"}],"markDefs":[],"style":"h3"},{"_key":"1b9533fda0c2","_type":"block","children":[{"_key":"4e1f92d643170","_type":"span","marks":[],"text":"When you’re constipated, stool sits in your colon longer than usual, giving bacteria more time to ferment what’s in there, "},{"_key":"4e1f92d643171","_type":"span","marks":["de842a590e8a"],"text":"according to Johns Hopkins"},{"_key":"4e1f92d643172","_type":"span","marks":[],"text":" . The result? Excess gas and bloating. Chronic constipation may also be linked to another condition, such as SIBO or hypothyroidism, notes Cohen."}],"markDefs":[{"_key":"de842a590e8a","_type":"link","blank":true,"description":"Learn more from Johns Hopkins","href":"https://www.hopkinsmedicine.org/health/wellness-and-prevention/bloating-causes-and-prevention-tips"}],"style":"normal"},{"_key":"2e1db78bb716","_type":"block","children":[{"_key":"76216685479c0","_type":"span","marks":["strong","em"],"text":"Your plan:"}],"markDefs":[],"style":"normal"},{"_key":"c44b81c29719","_type":"block","children":[{"_key":"3e293782f7f30","_type":"span","marks":[],"text":"If you’re frequently constipated and bloated, lifestyle changes like increasing daily movement, drinking more fluids (like water and herbal tea), and upping "},{"_key":"3e293782f7f31","_type":"span","marks":["bc8d37510219"],"text":"fiber"},{"_key":"3e293782f7f32","_type":"span","marks":[],"text":" intake can make a big impact, says Cohen."}],"markDefs":[{"_key":"bc8d37510219","_type":"link","blank":true,"description":"Parsley Health blog: fiber as a superfood","href":"https://www.parsleyhealth.com/blog/fiber-superfood/"}],"style":"normal"}]}}]}},"pageContext":{"id":"-08078f8d-9596-5fa4-a13b-cfda7534b493","published":true,"sanityID":"98635d26-6236-4761-b956-d30977aaf3b6","slug":"preventative-care","noindex":false}},"staticQueryHashes":["1472716613","1522262568","2222899840","2491575117","2865852135","3525185592","989003075"]}