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 researchers followed over 2000 people across 63 workplaces over four years, they found that women experienced higher rates of burnout than men.
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.
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.
“Being present and being aware of the now can be really helpful in reducing burnout,” says Dr. Wijetilaka.
You can practice mindfulness by developing a meditation practice, learning to eat mindfully, or monotasking instead of multitasking, she adds.
Parsley Health providers specialize in helping members figure out how meditation can fit into their lives.
If you’re feeling spent, you may be more likely to grab convenient foods, order takeout, or even skip meals.
“I recommend staying away from processed foods," says Dr. Wijetilaka.
To feel energized, your body needs nutrient-dense foods that truly fuel you with a mix of high-quality protein, healthy fats , vitamins, minerals, and antioxidants.
“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 to produce more cortisol ."
Many people who experience burnout are also high achievers and gravitate towards things like high-intensity workouts or endurance exercise, says Dr. Wijetilaka.
In small doses, that’s great. Exercise in general can help combat burnout . However, if you’re doing intense exercise every day, it can negatively impact adrenal function and contribute to burnout , she explains.
To counterbalance more intense exercise, add in gentle activities such as yoga, which has been found to reduce cortisol levels .
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.
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.
Taking a magnesium glycinate supplement before bed can also help your body to relax and muscles to un-tense.
You may not be able to ditch technology altogether. But research has found that when people limited their social media use to 30 minutes a day , they felt significantly better after a three-week period.
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.
Lifestyle changes are the first defense against burnout, says Dr. Wijetilaka.
But sometimes supplements 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.
Sometimes bloodwork shows that specific nutrient deficiencies could be contributing to symptoms.
“Vitamin D deficiency is very common, and vitamin D benefits the immune system, gut health , and is anti-inflammatory,” explains Dr. Wijetilaka. Low B-12 or low iron are also common nutrient deficiencies that can lead to fatigue.
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.
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.
Parsley Health is available to all women Team Members (and eligible spouses and dependents 18+) who are enrolled in an Anthem or Cigna health plan through Hilton.
Parsley Health is Hilton's virtual women's health benefit whose medical team treats the root cause of symptoms and conditions by getting to know you on a deeper level, identifying risk factors, and creating a health plan just for you.
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