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      What Is Medical Gaslighting? Here’s How To Tell If Your Doctor Is Doing It To You

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      Gaslighting by medical professionals can have dangerous health consequences. Learn how to spot signs of medical gaslighting and take control.

      What Does Medical Gaslighting Look Like?

      Mallory San Nicolas was 29 and pregnant with her second son when she started having double vision. Her doctor blamed pregnancy-related hormone changes, saying she’d see clearer postpartum. With her delivery – a second cesarean section – came a new symptom: weakness in her legs that was so profound, she had to manually lift them to get into a car. And the double vision remained. Two months later, there was no improvement on either front.

      Her doctor said the weakness was probably related to a hernia, she recalls, and suggested core exercises to help her regain the strength to lift her legs. As for her sight? Well, nursing produces hormones similar to pregnancy, he said, so things would finally return to normal after breastfeeding. But deep down, San Nicolas, a CrossFit coach, knew herself well enough to know something was really wrong.

      READ MORE: Finally, A Medical Aid Is Offering DNA Tests To All Members

      Then What Happened?

      Yet, a year passed. She stopped nursing and, as suspected, nothing resolved. Each time she approached her provider with worries and questions, he urged her to wait it out. Her next move was making an appointment with a physician, who also shrugged her off, saying the mom of two just wouldn’t bounce back as easily after multiple C-sections. San Nicolas stressed to her doctors that her deteriorating vision was impacting her ability to drive her car safely, and she was offered an ophthalmologist referral. After a vision exam, San Nicolas remembers the eye specialist saying, “Your vision is 20/20. What do you want me to do for you?” and chalking it up to migraines. She was sent on her way with instructions to work on reducing the stress and anxiety in her life.

      Symptoms piled up until the weakness struck her arms and she couldn’t put her hair in a ponytail or hold a coffee. She also couldn’t swallow or force the right side of her face into smile. “It was almost as if I’d had a stroke. But I still waited a couple months to go to the doctor because I was so concerned I would be blown off like I had been the last two years,” she says. “We look to doctors to know everything, and mine tried to slap an explanation of anxiety onto whatever I explained.”

      After a deep dive on Google, she finally had an answer: myasthenia gravis. It’s a rare autoimmune disorder in which antibodies attack the communication channels between nerves and muscle, leading to profound weakness that can also affect the eye muscles. Eventually, via an Internet search, she found a neurologist, who validated her symptoms, ran tests, and finally diagnosed her with the disease. Her experience is not uncommon, sadly.…

      What Is Medical Gaslighting? 

      San Nicolas, now 36, was a victim of something called medical gaslighting. “The term refers to when a health care professional dismisses, invalidates, or belittles a patient’s concerns or symptoms,” says Jennifer Sebring, an MSc candidate and researcher at the University of Manitoba, who also has chronic illnesses and experienced the emotional labour required to prep for appointments knowing that symptoms might be brushed off. Sebring’s recent research article, published in Sociology of Health & Illness, examines the long history of medical gaslighting and lays out how invalidating patient concerns perpetuates health inequities. 

      READ MORE: “Social media had me romanticising my mental illness and put me in a hole”

      Why Does Medical Gaslighting Happen?

      The medical field hasn’t, overall, been centred on the patient experience – especially when it comes to women, people of colour, and trans and intersex individuals. “Health systems have been developed with the cisgender, straight, able-bodied, white male in mind,” says Sebring. Deviate from that and medicine has a tough time knowing what to do with you when you don’t show up with understandable symptoms that fit a mould. 

      “Up until recently, a lot of research was based on white men, and we used that as a gold standard for how to treat disease,” says cardiologist Dr Jennifer Mieres, senior vice president of Northwell Health’s Center for Equity of Care and a patient advocate.

      What Happens When You Experience Medical Gaslighting?

      When you know your health team isn’t all ears, you start doubting yourself and your doctor. That distrust often leads people to withhold information out of fear of judgment, which can result in “catastrophic consequences,” Dr. Mieres says, like misdiagnosis.

      The positive and very recent development: Gaslighting, as a term, is having a viral moment. (See: The Bachelorette, The Real Housewives, and TikTok influencers utilizing #MedicalGaslighting to circulate stories.) So while it’s still happening all the time, we’re at least becoming more attuned to the concept overall. 

      The Signs Of Medical Gaslighting

      Um, hello?! Five clues you’re not being heard.

      Your complaints are dismissed as stress, anxiety, or depression – and your doctor is uninterested in investigating further. 

      You feel ignored or not taken seriously, or that they’re pushing their degree or expertise to prove you wrong or less-than. 

      Your intuition tells you something is off, even when your doctor tells you it’s all fine. 

      You feel talked down to or minimised, instead of engaged in a two-way convo. 

      Your provider isn’t willing to run more tests for you – and won’t adequately explain why you don’t need them.

      READ MORE: We Need To Talk About Hysterectomies And How They Really Affect Women

      What Can You Do If Your Suspect Your Doctor Is Gaslighting You?

      To be clear, it’s not up to you to transform the medical system. But approaching care like a partnership can help you grasp your individual power, says Dr. Mieres, who offers a game plan for how patients can best interact with doctors in her book Heart Smart for Women.

      The most helpful thing you can do:

      Prepare for your visit – including by knowing what gaslighting at an appointment looks like (see “Spot the Signs,” above).

      Bring copious notes too. How, exactly, have you felt over the past six months? How has your lifestyle changed?

      Direct the conversation by being as specific as possible, and ask your provider to document everything, including why they won’t run a test, adds Sebring. 

      If you ever need to employ a last-ditch tactic, say this: “I know my body. I’d love to brainstorm with you a few options for next steps to solve this, or you can refer me to a specialist to investigate further.” You don’t need to play the role of Good Patient, Dr. Mieres says.

      And San Nicolas – who can finally enjoy hiking now that her condition is in remission – reiterates that “we know our bodies more than anyone.” In other words, it’s worth it to find a doctor who will listen. “The only one who suffers by waiting is you,” says San Nicolas. Hear, hear. 

      *Words By Jessica Migala

      *This article was originally published by Women’s Health US More

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      Mastering Gut Health: The Founder of Bonberi Shares How She Optimizes Digestion

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      At some point along my lactose intolerance journey, having a perpetual stomach ache became a part of my personal brand. Sometimes it’s just easier to laugh about feeling constantly bloated than it is to turn down some delicious vodka pasta. However, as much as I stand by my generation’s insistence that hot girls have stomach issues, the payoff of listening to my body ultimately always reminds me that happy girls optimize their digestion in order to avoid constant discomfort. Enter Nicole Berrie, founder of Bonberi and author of Body Harmony, an expert on intuitive eating and listening to your cravings—both physically and emotionally.
      This week on The Everygirl Podcast, Nicole shares her philosophy on recognizing the difference between physical and spiritual hunger while prioritizing digestive health. Having pulled herself out of an eating disorder and addiction through a love of creating delicious food, Nicole is passionate about digestive wellness. If you’re like me and want to feel your best without restricting yourself from the foods you love the most, this is the episode for you. Read on for Nicole Berrie’s top hacks for optimizing digestion, and check out this week’s episode of The Everygirl Podcast for more.

      1. Eat lighter to heavier throughout the day
      In addition to eating as intuitively as possible, Nicole follows the practice of food combining, which essentially means eating in a way that supports digestion and elimination. Often, in order to make digestion as easy as possible for herself throughout the day, Nicole will make herself a fruit plate in the morning, have things like sweet potatoes, avocados, and cooked vegetables in the middle of the day, and finish with heavier proteins and starches.
      This doesn’t necessarily mean that Nicole follows a strict eating formula for breakfast, lunch, and dinner. “I have to feel free and feel that I’m doing things in a way that feels right for me and easy first,” she said on The Everygirl Podcast. This simply means eating lighter to heavier as the day progresses in order to reduce bloat.

      2. Eat raw foods before cooked foods
      On the podcast, Nicole emphasized that feeling good and energetic is our personal currency: it’s our way to move through daily life with ease. “Once you get into your intuitive eating, there should be no shame or guilt about wanting to dive into feeling physically amazing,” she said.
      Another element of food combining that Nicole incorporates into her life in order to feel her best is eating raw foods, like uncooked fruits and vegetables, before cooked foods. According to her, when we eat raw fruits and vegetables, they move through our bodies quickly, but cooked starches and proteins take a bit longer for us to digest. Try starting your day with raw foods before moving on to cooked dishes, and see how your energy transforms throughout the day.

      3. Be flexible with yourself and check in with your cravings
      A large part of diet culture, even when it is well-meaning, is about giving us one-size-fits-all guidelines for our consumption. “As a whole, a lot of us are sick of being told what to eat and how much to eat,” Nicole said on The Everygirl Podcast. Listening closely to our own individual bodies for hunger and fullness cues, as well as spiritual and physical cravings, is the solution to eating in a way that leaves us truly satisfied. This is intuitive eating, and it can be an amazing way to support your digestive health without restricting yourself.
      “We have to constantly be taking inventory about how we are feeling around nourishment,” Nicole said. If we’re feeling bloated and uncomfortable after eating certain foods, are we really feeling nourished? The answer is probably not, which is why Nicole recommends blending food combining and digestive wellness with intuitive eating in order to optimize digestion while preserving our mental health. In her perspective, life is all about eating things that are delicious, and feeling awesome afterward. More

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      Get Fit Fast: Discover the 25-7-2 StairMaster Workout Taking FitTok by Storm

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      So you’ve crushed the 12-3-30 treadmill workout and mastered the 3-2-8 method (you go girl!), and you’re ready to take on a new fitness routine. Say hello to the 25-7-2 StairMaster workout, FitTok’s latest number-based fitness craze boasting 881.6 million views. Created by TikToker @shutupcamilla as a “way to get abs in as little as six weeks,” it’s no wonder the aforementioned regimens are stepping aside (pun intended) to make way for the 25-7-2. Keep scrolling to get all the details you need to get to stepping (on the 25-7-2 StairMaster workout), plus the benefits you can expect from the viral FitTok trend.

      What is the 25-7-2 StairMaster workout?
      Let’s get into the nitty gritty of the workout:

      Set the StairMaster to level 7
      Climb for 25 minutes
      Repeat twice a week 

      ICYMI, all you need is a stair climber machine. Sounds simple enough, right? In theory, maybe. If you’re new to the StairMaster or cardio in general, go at your own pace (there’s nothing wrong with starting at a lower level or going for less time and working your way up). The idea is to maintain a steady, medium-intensity speed that you can sustain throughout the 25 minutes.
      Hot tip: Warm up before each session and make sure you stand upright (don’t lean on the machine), engage your core, and drive through your heels, focusing on working your legs and glutes. Ready to up the ante? Go hands-free to test your core strength. Don’t have access to a StairMaster? Recreate the regimen with stairs at a local park or in your apartment building (work with what you’ve got!). For example, start with three rounds of five-minute sets of climbing at a constant rate (with a one-minute recovery between each set), then challenge yourself from there by increasing your pace, upping the time spent climbing, or skipping steps.

      @shutupcamilla
      They key to abs always #absworkout #abs #gymmotivation #workoutplan #workoutroutine
      ♬ Believe Me – Navos

      Benefits of the 25-7-2 workout
      Following the current wave of medium-intensity exercise, there’s something to be said about the 25-7-2: for starters, it’s low-impact cardio, making it easier on your joints while increasing your heart rate. Research shows that moderate exercise could be the key to living longer, reducing your risk of injury, and getting more sound Zzzs. What’s more, a recent study compared doing moderate-intensity exercise five times a week versus a HIIT program three times a week and found that the former lowered body fat and improved blood pressure whereas the latter did not. Translation: You don’t have to hit it hard with HIIT to get a solid sweat sesh or build cardiovascular strength. 
      Another added bonus of the 25-7-2 workout? It’s a form of functional training, AKA it mimics how your body moves IRL outside the gym (think: walking up a flight of stairs), giving you a leg up in better and more easily performing daily actions you don’t think twice about. 

      @oliviasever
      inspired by @shutupcamilla. you’re supposed to do no hands but this is literally so hard i had to hold on🫠 #fitness #stairmaster #stairmasterworkout #gym #gymmotivation
      ♬ BOOM – Tiesto

       
      The final verdict
      The stair climber machine is no joke. If you’ve ever been on it for more than ten minutes without huffing and puffing and breaking a sweat, I applaud you. The not-so-good news? If you’re looking for a well-rounded workout program, the 25-7-2 alone won’t cut it. The Office of Disease Prevention and Health Promotion’s Physical Activity Guidelines for Americans recommends at least 150 minutes every week of moderate-intensity aerobic activity and at least two days per week of muscle-strengthening activities. So add in strength-training days 2-3 times a week and get your hot girl walk strides in to balance out the 25-7-2. 
      Another bummer reality check: just doing the 25-7-2 workout won’t magically give you ab muscles. If you’ve set your sights on six-pack abs for the summer, it depends on a wide variety of factors like your genetics, diet, gut health, hormones, water retention, etc. That said, having a six-pack is not the definition of being fit. Bottom line: What your body can do should be celebrated, regardless of whether it sports a six-pack or not. 

      I Tried the 3-2-8 Method for 2 Months—Here’s Why I’m Telling Everyone To Do It Too More

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      From Unconscious Eating To Intentional Wellness

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      We’ve all done it before – eating on the go, snacking in front of one or more screens, indulging when we’re not hungry, and rushing through meals, it’s even become the norm to some. However, these are not harmless habits.In response, mindful eating has been gaining popularity in recent years as a way to cultivate a deeper connection with our food and our bodies. The practice is centred on fully immersing yourself in the nutritional experience of tasting your food.

      According to Márcia Garcia Eugenio, Head for Multiply Incentivised Wellness for Momentum Health Solutions improved health and wellness lies in breaking free from this cycle of thoughtless eating and instead approach each mouthful with intention.

      To help start you on your journey and guide you in making mindful eating a fun and positive practice, Momentum Multiply has created the 5Ms of truly mindful eating:

      1. Make time

      Set time aside for meals, this will ensure that you don’t hurry while eating and end up just gulping everything and anything down. Not eating enough times in the day can result in actually eating more than we may need at our next meal.

      2. Minimise distractions

      Aim to be fully present with every meal – turn off the TV, put down your phone and step away from any other distractions. Except good company of course – sharing meals with friends or family is a great way to connect.

      3. More chewing = smoother digestion

      Take your time and chew your food slowly and thoroughly to make sure that you savour each mouthful. This will help you experience the depth of your foods’ flavour, texture and taste. 

      4. Mind the 80/20 Rule

      Research1 suggest to achieve a healthy diet, 80 percent of your daily intake should consist of nutritious food such as fruit, vegetables, high-fibre carbs and protein. So stop before you eat – and intentionally choose based on what you’ve already eaten, and still planning to consume.

      5. Make it an experience!

      Different foods have different textures, taste, and consistency. So, when you eat, opt for variety in food to add to the experience. This provides you with a wider spectrum of valuable nutrients and encourages to make every meal worth sitting down for.  

      To guide you on your holistic wellness journey, Momentum Multiply’s new products Multiply Inspire and Engage helps members live a healthy, balanced life by rewarding them for improving both their physical health and mental wellbeing.

      Truly mindful eating is not a one-size-fits-all approach, and it may take some time and practice to develop. However, the benefits it can offer are limitless. By adopting a more mindful approach to your overall health from eating to keeping active and everything in between, will result in endless benefits.

      Visit multiply.co.za to start your journey and unlock the priceless value of holistic wellness. 

      1Understanding Calories | Why All Calories are not Equal – Harvard School of Public Health (chgeharvard.org) More

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      “Social media had me romanticising my mental illness and put me in a hole”

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      Mental illness, once maligned and stigmatised, is now in a new era, with people proudly opening up about their struggles. But have we gone too far and romanticised mental illness to the point of making it desirable? WH investigates. 

      It started with a giggle. One post that really felt like it saw me. Saw my depression in ways I had never even considered. Before I knew it, I was scrolling through the entire feed, liking and commiserating with this shadowy account choc-o-block full of memes detailing my battle with depression with such levity, I felt that it might be all ok. Everyone struggles to get out of bed, right? None of us feel good about getting dressed? Doing the dishes? Going out?

      Mental illness, destigmatised

      That’s not to say that all social media use is detrimental to your mental health. Fairuz Gaibie, a clinical psychologist, notes it can be helpful. “Social media and mental health-related posts or information can serve an incredibly important and positive purpose,” she says. “Many individuals have finally recognised in themselves that they may be struggling with more than just the everyday struggles through identifying with a post and therefore realising that something more serious might be at play.” It’s also helped immensely with destigmatising mental illness. “Many feel incredibly heard and seen through posts that convey to them their very own experiences and struggles,” Gaibie says. 

      Bolstered by feeling like I was being seen, my scrolls through Instagram pages were endless. Instead of getting up and walking my dog, I found myself in a veritable scroll hole. I was looking for any sign that other people were struggling like me. They became bastions of my stance on my deteriorating mental health. That yeah, it was ok to lie around and stew about my lack of motivation to complete basic tasks like washing or going outside for a bit.

      I didn’t realise there was a problem until it was too late and I had imbibed the personality of the memes I was constantly digesting. I’d self-isolated for weeks and foregone my weekly workouts in favour of downing glasses of wine after getting through a tough workday. My texts to friends became darker, more worrying. When I sent memes to friends, the laughing emojis were lacklustre, with some even commenting, “Everything ok?”.

      What romanticising mental illness looks like 

      Turns out, romanticising mental illness is a well-established trend, not only on social media, but in movies and TV, too. Like how Elle Woods in Legally Blonde snaps out of her breakup-induced depression so fast? And becomes fabulous overnight? A girl can dream. Or how Lana Del Rey’s music makes depression seem romantic, beautiful and desirable. 

      One study notes the proliferation of mental illness online and how it forms part of creating an entire identity. “The presentation of the self, performed by a popular creator on TikTok, often implies that a mental illness diagnosis adds to their attractiveness and popularity,” the author notes. 

      Mental illness, but make it #trendy

      “Glamourising [or romanticising] mental illness is the move from what would otherwise be described as a life-altering and impacting condition into a ‘trend,” explains Zahraa Surtee, psychologist. “Many people use terms such as ‘anxiety,’ ‘depression’ and ‘bipolar’ freely on social media, stripping these terms of their true importance and disregarding the importance of considering it an illness, rather than a mere phase one experiences.”

      It’s a double-edged sword, notes Gaibie. “The comfort of seeing yourself and your struggles in a meme or article and knowing that many others go through similar experiences can be incredibly comforting and helpful,” she says. “Beginning to normalise these experiences to the extent of no longer realising the need to address and work on the struggles, however, is deeply problematic.”

      Compounding this, people with mental health disorders are drawn to social media at higher rates, per one study. “Studies have reported that individuals living with a range of mental disorders, including depression, psychotic disorders, or other severe mental illnesses, use social media platforms at comparable rates as the general population, with use ranging from about 70% among middle-age and older individuals to upwards of 97% among younger individuals,” the authors note. What we’re looking for? Community, encouragement; a sense of belonging. But the community can fast become something ‘trendy’ and dangerous instead of helpful. 

      What trivialising mental illness looks like 

      You might find yourself laughing off the serious side effects of your mental illness when you should seriously evaluate what’s going on. This could be taking stock of all the patterns and habits that are pointing to something bigger. “Due to the romanticisation of mental illness, especially in the online sphere, many tend to look at it as something trendy to label themselves with, without the informed opinion of a mental health professional,” says Surtee. It’s something echoed in many responses from friends. I asked them about the rising trend and whether or not it’s affected them at all. One friend texted back, “OMG ME AS A 15-year-old being obsessed with Jeffree Star and wanting to be emo and shit.”

      The side-effects 

      For context, Jefree Starr, in his early days, struggled with self-harm and this encouraged other people to do the same; made it seem cool. “He basically was a walking advertisement for self-harm and shit back in his early days,” my friend texted me. “Seeing that as a kid was confusing because on one hand, he was openly gay so that was nice to see, but then the other stuff…” It’s a slippery slope to a dark place.

      Romanticising mental illness can lead to trivialisation of the problem, says Kerry Rudman, founder of Brain Harmonics International and neurofeedback practitioner, who works with people struggling with mental illness. “This can take many forms, such as romanticizing the struggles of people with mental illness or portraying it as an essential part of a creative or artistic lifestyle,” she says. “It can also involve promoting harmful stereotypes and misconceptions about mental illness or portraying it as something that is easily overcome with quick solutions.”

      Prime example: me, thinking it’s totally ok to lie about all day and do nothing at all fed my unrealistic idea of life as something perpetually depressing, without getting help for what was an untreated depressive episode. “We run the risk of getting far too comfortable with mental illness or psychological distress; perhaps equating the fact that many have these struggles with it being the way things kind of just are and that this is acceptable. Just because something is very common (of which struggles like depression and anxiety are), does not mean that it is healthy to accept it,” explains Gaibie. 

      The way out 

      Psychologists see the rising trendiness of trivialised mental illness, too. “Ever since I joined social media, roughly about 10 years ago, I have witnessed only an increase in the ‘trending’ of mental illness online,” says Surtee. “Social media is not a guarded space and we don’t always have control over what we’re exposed to, leading many to gather false information about mental illness and causing them to wrongly self-diagnose. Hashtags like #broken, #thinspo, and #depressingquotes are largely popular and followed by millions on social media.”

      It’s also a catch-22 since people reach out to social media for mental health support, per one study.

      But it’s hard to control the kinds of content you’re fed, especially on Explore and For You Pages. From that study, respondents noted that they often felt overwhelmed by content and felt ‘out of control’ when it came to picking what they wanted (and maybe needed) to see on social media. The study also noted that once your algorithm starts feeding you the content you’re looking for (mental health content), it’s hard to stop that or opt-out, barring quitting the app altogether. 

      So how do we break out of doom-scrolling our way into another episode? 

      The pendulum can swing too far to the other end of the spectrum, from destigmatising mental illness to romanticising it. But there are steps that can be taken to ease your way into prime mental health. 

      Minimise screen time

      First, you might want to step away from the screens. “Social media is not a space to seek therapy or holistically educate ourselves about illness,” cautions Surtee. “It speaks largely in generalities and not to us an individuals.”  Digital detox, anyone? 

      Get professional help

      Are the memes you’re turning to getting darker? Are you using them as a crutch instead of engaging in real self-care? A therapist can help. “Seeking professional help can help you gain a more realistic understanding of the challenges,” says Rudman.

      Practise self-reflection

      “Check in with yourself and your thoughts about mental health,” says Rudman. “Check if your beliefs or attitudes about it are based on accurate information or if they are influenced by media or societal messages.”

      Clean up your feed 

      Notice how certain accounts make you feel. Do they make you feel uncertain about yourself, make you feel down? Unfollow those accounts and make space for positivity and upliftment rather than comparison. More

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      8 Signs Your Probiotics Are Working

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      There’s a reason why the sayings “a gut feeling” and “trust your gut” ring true. While your gut can’t literally speak, those gut feelings or instincts you sense when you’re nervous, hungry, or feeling discomfort speak for themselves. The gut (AKA the body’s “second brain”) refers to your gastrointestinal (GI) system, the health of which is generally determined by the levels and types of bacteria in your digestive, intestinal tract—collectively known as your gut microbiome.
      Consuming probiotics, or living microorganisms that promote gut health—whether in supplement form or from food sources—can help maintain a healthy gut microbiome, thereby improving digestion and gut function. In addition to keeping your digestive system in check, probiotics can provide a host of other health benefits: “Our gut microbiome is the center of many things, and maintaining healthy digestion is just one of them,” explained Caroline Margolis, a registered dietitian for Lifeway Foods. “A healthy gut can maintain a healthy immune system to keep inflammation at bay which may help reduce the risk of chronic disease, along with maintaining cardiovascular health. Research is showing that probiotics may modulate the gut-brain axis to help reduce the risk of anxiety, depression, and neurological diseases, as well as positively affect our sleep cycle.” 
      So how exactly do probiotics work in the body? The main job of probiotics is to maintain a healthy balance in your body. When bad bacteria enter your body and increase in number (read: when you are sick, are stressed, or have a certain disease), probiotics can step in to fight off the bad bacteria and restore your body to a neutral state. But how do you really know if your probiotics are working? Well, there are telltale signs your probiotics are working. Read on for eight positive changes in your body that show whether your probiotics are working or not, according to experts. 

      8 signs your probiotics are working

      1. You experience less gas and bloating 
      PSA: An imbalanced gut microbiome is public enemy number one when it comes to bloating. The good news is taking a probiotic can tip the balance in favor of less gaseous bacterial strains, resulting in less gas and bloating. According to a 2017 study, probiotics can decrease the gut transit time, or the time it takes for ingested food to be excreted, which can also alleviate bloating. What’s more, a 2018 review confirmed that specific probiotics may help reduce bloating and improve bowel movement frequency/consistency (more to come on that) in some patients with irritable bowel syndrome (IBS). As for which probiotic strains are best for combating bloating? Research shows Bifidobacterium and Lactobacillus. 
       
      2. You have regular bowel movements
      Real talk: The look and frequency of your bowel movements is a window into your overall health, namely your gut health. A 2020 study showed that consumption of probiotics, in particular, multi-species probiotics, may substantially reduce the gut transit time, increase the stool frequency, and improve the stool consistency in adults with functional constipation. Translation: Probiotic supplements that contain many active strains can help the digestive tract break down food faster, and better digestion means you’ll pass stool easily without pain or chronic constipation. So long, irregular bowel movements!

      3. Your skin is clearer
      We’ve all heard about the gut-brain axis—now more and more studies are proving there’s a gut-skin connection as well. The relationship between the gut microbiome and skin health is regulated through several mechanisms such as inflammatory mediators and the immune system. When this system is compromised, the dysregulation of bacteria in the gut can result in inflammatory skin conditions such as atopic dermatitis, rosacea, and acne. The silver lining? Some probiotics have demonstrated boosting the skin’s production of ceramides, or lipids (fats) that trap moisture in the skin and keep acne-causing bacteria levels in check. By inducing the production of healthy ceramides, probiotics help restore healthy fats, which can benefit acne directly. Furthermore, there’s a growing body of evidence that suggests using probiotics in both pill and topical form may help prevent and treat skin conditions including eczema, acne, dry skin, and UV-induced skin damage, Healthline reported. 

      4. You’re typically in a good mood

      Simply put: Happy gut, happy life. “A healthy gut has been linked to less feelings of irritability and anxiety,” conveyed Brigitte Zeitlin, a registered dietitian and Founder of BZ Nutrition. “Plus, it improves our response to stressful situations (improved stress resiliency). On the other hand, an upset gut has been linked to increased levels of depression and anxiety.” Why, you ask? To reiterate, the gut has been referred to as the body’s “second brain,” and for good reason. It produces many of the same neurotransmitters as the brain does (think: serotonin, dopamine, and gamma-aminobutyric acid—all of which play a key role in regulating mood). In fact, it is estimated that 90% of serotonin—one of the four “happy” hormones that controls body functions such as mood, sleep, and digestion—is made in the digestive tract.
      Some research has found that probiotics may help boost mood and lower stress and anxiety. For example, in a double-blind, placebo-controlled study, a significant improvement in mood was observed in the experimental group (who were given a daily dose of probiotics), with a reduction in depressive mood state, anger, and fatigue and an improvement in sleep quality. 

      5. You are sleeping through the night
      A good night’s sleep starts with the gut. The gut microbiota is capable of producing or releasing neurotransmitters such as serotonin, which influences sleep quality, and melatonin, which helps regulate the circadian rhythm and synchronize the sleep-wake cycle, after all. One way to increase your serotonin levels? You guessed it: taking a probiotic, which may help stimulate the production and release of serotonin. A 2022 review found that sleep latency (the time it takes for you to fall asleep), sleep length, and cortisol levels improved after pro-, pre-, or postbiotic treatment, and that probiotics, such as Lactobacilli and Bifidobacteria, do improve sleep quality and stress. Erika Collette, a registered dietitian at ThisIsWhyImFit.com, echoed those findings citing that when you have an easier time falling and staying asleep and feel less fatigue when waking up, your probiotics are doing their job. 

      6. You don’t get sick as often
      “70% of the immune system is located within the gut,” affirmed Jennifer McManus, RD, LDN, CDCES at Pendulum Therapeutics. “When you have a healthy gut, you will have a healthy immune system which can help protect you from illnesses.” According to Harvard Health Publishing, probiotics have been shown to secrete protective substances, which may turn on the immune system and prevent pathogens from taking hold and creating major disease. Once administered, oral probiotic bacteria interact with immune cells and induce the production of different cytokines (signaling proteins that help control inflammation in your body). And reducing chronic inflammation is key to good immune health and defenses against viruses as well as disease prevention.
       
      7. You have a lot of energy throughout the day
      Have you ever noticed that when you experience digestive drama (looking at you, stomach pain, bloating, and constipation), you’re more fatigued? That’s no coincidence. “When we are able to digest and absorb food better, in our healthy gut, our energy levels increase because we are able to put those absorbed nutrients to use,” Zeitlin expressed. “Without a healthy gut to properly uptake nutrition, we can feel sluggish and tired.” Probiotics can improve the absorption of micronutrients, such as calcium and iron, from ingested foods. And a healthy gut flora produces hundreds of bioactive compounds, including B-vitamins, which are essential for your body and brain to use for energy production.

      8. You feel satiated for 3-4 hours after a meal
      “When consumed, probiotics can help to break down and absorb nutrients from food,” McManus reiterated. “This process produces compounds such as short-chain fatty acids that are beneficial to gut health—one short-chain fatty acid in particular, butyrate, is essential for optimal blood sugar control.” According to researchers, people who exhibited large blood sugar dips experienced a nine percent increase in appetite, in addition to eating their next meals roughly half an hour sooner, and consumed over 300 calories more during the day than participants who experienced only slight drops in glucose levels. Bonus points: Zeitlin attested that because you’re more efficiently digesting your food and feeling full and satisfied when your probiotics are working, you’ll have less food and sugar cravings. 

      How to take probiotics correctly

      1. Opt for high-quality probiotics
      News flash: Not all probiotics are created equal and how each individual will respond to them will vary. In other words, taking the right kind of probiotics for you can do wonders to heal your gut or keep it happy. When researching the best probiotics for you, consider the types of bacterial strains used, which strains and/or brand names have been studied for their effectiveness, and how the probiotics need to be stored. Check out the US Probiotic Guide to steer you in the right direction for the best probiotics for your needs, and make sure you choose a product that is free of additives.
       
      2. Take them as directed 
      To take full advantage of the effectiveness of probiotics, follow the dosing recommendations on the label, take note of the optimal probiotic intake time (i.e. probiotics with Lactobacillus or Bifidobacterial strains are best taken 30 minutes or just prior to a meal), and consume them for a full month before deciding whether to continue the regimen. How long does it take probiotics to work? That depends on factors like your health condition, the type of bacterial strain you’re taking, and the quality of the product. The general consensus? It can take anywhere from a couple of days to several weeks for your probiotics to start working.
       
      3. Store them properly
      Store your probiotics as the label states—be it refrigeration, room temperature, etc. If your probiotics require refrigeration (because it contains strains that are highly sensitive to certain processing methods and can’t be freeze-dried), the manufacturer will typically state that somewhere on the bottle or packaging. Another good rule of thumb for properly storing your probiotics is mimicking how the bottle was stored when you bought it. When in doubt, store them in a cool, dry place. And if you’re wondering if refrigerated probiotics are more effective than their (freeze-dried) shelf-stable counterparts, the short answer is no—you’ll get benefits from both. 

      Please consult a doctor or other health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

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      I Tried Bloat-Reducing Leggings–Here Are My Thoughts

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      If there’s one thing you must know about me it’s that I love pizza. My gut, on the other hand, does not. Case in point: I usually get a stomach ache and continue to feel bloated even the next day when I have a slice or two. While I haven’t always struggled with bloating, it’s become more common as I’ve gotten older and something I’m self-conscious about. So when I came across Emma Lou The Label, an athleisure brand with “bloat-reducing” leggings, I had to give them a try. 
      As a personal trainer and CEO & founder of Emma Lou The Label, Emma Vollrath heard so many of her clients struggle with lower belly bloat and wanted to create a product that wasn’t a pill or an uncomfortable waist trainer to help them. Enter the Glow Band. The Glow Band is an extra layer of thermoplastic fabric added to the waistband of the leggings that Vollrath created to help target water weight, reduce bloat, and draw out toxins. How is this possible, you ask? Read on to learn about their reasoning behind the Glow Band leggings, my experience trying them out, and whether or not they really work.   

      How it works
      Remember those plastic-looking sweatsuits that were popular in the ’80s? Or that scene in Silver Linings Playbook where Bradley Cooper is wearing a trash bag while he runs? Well, the Glow Band itself is kind of the same idea. The recycled thermoplastic is made of a heat-trapping fabric that can aid in bloat reduction. Think of it like your own personal sauna for just your lower stomach. “When you heat trap a certain area—in this case, the lower stomach—you slowly and safely increase your body temperature, which helps reduce water weight and bloating due to increased sweat and regulation,” Vollrath explained. The Glow Band works by targeting water retention, as well as assisting the body in drawing out toxins (by creating sweat). 

      My experience
      After looking through the variety of options on the site, I selected the Toby Set (because your girl loves neutrals), and eagerly awaited its arrival. Once I had the pieces in hand, I was immediately impressed by the quality of the fabric and the stitching. I wasn’t sure what to expect from a smaller brand, but the pieces are on par with—if not better than—some of my other high-end workout clothes. 
      I first wore the bike shorts while working from home. I was curious if I would notice any effects from the Glow Band if I wasn’t working out, and I was shocked when I realized my lower stomach felt much warmer than the rest of my body just sitting at my desk. The next time I wore the bike shorts was during a morning HIIT workout. I don’t usually sweat, but that wasn’t the case while I sported the Toby Sculpt & Sweat Shorts. After I finished my workout, I felt much hotter than usual and my lower stomach underneath the Glow Band was dripping in sweat, so they definitely work to get heat moving in the area. 
      As for whether or not they help beat bloat? Since I usually work out in the morning (which is when I’m the least bloated), it’s hard to say if the Glow Band actually helped or not, but I did experience more long-term effects of feeling tighter in my waist and helped me sweat more (can be beneficial in supporting the lymphatic system to help to detoxify the body).

      The final verdict
      These leggings are obviously not the answer to my dairy and gluten intolerance (and they’re not claiming to be), but I do think they’re a great option for helping reduce water retention. Of course, they are not a magical cure for digestive issues (there are many potential causes of bloat), but the Glow Band does work in making you sweat. In other words, your body sweating is what is providing the benefits of reduction in water retention and getting rid of toxins. These leggings can assist in creating sweat in your stomach area, but you can also reap the benefits of getting sweaty from a hot yoga class, sauna, steam shower, etc. I like having this option as a little added bonus for any type of workout or even while doing chores.
      These have also become my go-to leggings during my period when I’m feeling a little puffy or after a night out and I’ve had one too many glasses of Sauv Blanc (no scientific data to back this up, but I’ve noticed they help me feel less puffy and uncomfortably bloated when I typically would). Bloat-reducing benefits aside, these leggings are also comfortable and make me feel good, so you can find me opting for them from my next grocery store run to lounging at home. IMO, they’re not magical leggings that are going to completely get rid of all bloat forever, and you can reap the benefits they claim by working up any kind of sweat in other ways. But if you love feeling like you’re adding a little extra support to your body in an effortless way like I do, they’re very much worth a try.

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      33 Ways to Romanticize Your Life This Summer

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      Like most kids, I grew up impatiently counting down the days until summer. With a wide-open calendar in front of me, I could dedicate my days to reading for hours, biking until the sun went down, and taking spontaneous swims whenever I craved a cool-off. But as an adult, my anticipation for the June-through-August freedom of summer has shifted to anxieties about the unbearable heat.
      I think summer is somehow both the easiest and the most difficult time of year to romanticize your life. With flowers in bloom, picnic season in full swing, and nap dresses taking the place of cozier layers, everything can feel straight out of a Jane Austen novel (add in a wedding or two to seal the deal). But summer can also present a challenge because of the brutally hot days we seem to forget about all year until they arrive in July. 
      But romanticizing your every day is about finding the beauty in moments that bring both ease and challenge. While aesthetics play a role, creating and leaning into this magic is a gift to yourself; an act of self-love. Yes, we can move through our days tied to the rhythm of routine, but sprinkling in a little whimsy is the perfect antidote to living on autopilot. So, here are 33 ways to embrace your summer self and romanticize your life this season.

      1. Experiment with vibrant smoothies. Summer food is all about color. Add beetroot powder to your strawberry sipper, matcha to a classic green bevy, or spirulina to brighten up a simple vanilla smoothie.
      2. Transition your wardrobe. Speaking of color, while summer black might be trending, this is the season to go bright and lean into vibrancy with pink, light blue, or minty green. This a reminder to embrace an “anything goes” mindset as your summer affirmation.
      3. DIY your decor. Who doesn’t love a handmade home? I have my eyes on this minimalist console table or this easy mushroom lamp.
      4. Upgrade your supplements routine. If you have a hard time remembering your morning vitamins, set up a supplement station. Source a cute tray, add a bud vase, and perhaps throw in a crystal or two for *vibes*—you’ll never forget your supplements again.
      5. Become a farmer’s market girlie. You know, the girls who make it a point to get out of bed before nine on Sundays, stroll to the market (woven basket in tow) and get the first pick of all the fresh in-season produce. This summer, you can be that girl.
      6. Shift your work routine for summertime. Blue skies and sunny days can make writing emails even more of a drag. Head to a coffee shop, co-work with a friend, or if you work from the office, prioritize completing your to-do list on a sun-soaked patio. Vitamin D, y’all!
      7. Schedule walking dates with friends. Meet up with a neighbor or set up a regular walking routine with a gal pal. It’s the perfect way to get outside, socialize, and get that aforementioned vitamin D. 
      8. Go camping. If you haven’t embraced the great outdoors yet, summer’s the best time to make it happen. Gather your friends or go with your partner: pack a tent, car camp, or find a cute cabin near your city. It’s the best reset.
      9. Visit a small town. If camping isn’t your thing, this is especially for you: book a bed and breakfast in a charming town near you, and cue the Hallmark vibes.
      10. Redesign your nightstand. If your nightstand has become a dumping ground for all your miscellaneous items, Marie Kondo it up and keep only the essentials. Your journal, your current read, a glass of water, and maybe a small lamp (notice how I didn’t say phone? That’s part of the nightstand detox too).
      11. Embrace summer baking, or work your way through all the no-bake recipes you can find. Lemon poppyseed muffins, strawberry shortcakes, icebox cakes… the possibilities are endless.
      12. On a really hot day, take refuge from the heat in a museum. PSA: they’re not just for rainy days. Grab a friend, partner, or go by yourself, and soak in the inspiration all around you.
      13. Try a summer-proof updo. My long locks and I have a love-hate relationship come summer. Instead of my go-to pony, this is the year I debut a braid crown (slicked-back buns à la The Clean Girl aesthetic work just as well).
      14. Shake up your summer lunch. As much as I love the convenience of my meal prep routine, my midday grain bowls need a revamp. Update your lunch with seasonal veggies, a mix of fresh herbs, and a sauce or two to keep things tasty.
      15. Reorganize your fridge, because it’s about time. Take everything out, throw away or compost the yuck, and give what’s left a home. Store leafy herbs in glass jars full of cold water, treat yourself to a cute egg tray, and pick up a pack of those pastel crates everyone’s obsessing over to add more seasonal color. Reminder: It should be a joy to open your fridge.
      16. Mail postcards, because there’s something so summery and vintage about a good ol’ fashioned postcard. But you don’t have to take a trip to let friends and family know you wish they were here. Spend a Sunday afternoon writing cute little cards and mailing them out.

      17. Swap in summer candles. Save your white cypress and fir for next season–now’s the time for florals, citrus, and linen scents to make an appearance.
      18. Up your lighting game. If there’s one romance-your-life rule to live by, it’s this: add dimmers to your lights or swap in smart bulbs to play with the ambiance as you please.
      19. Take it outside. Whether it’s a meal, a reading sesh, or your journaling routine—in the summer, take everything you can outdoors. 
      20. Grab a go-to hat. Sun protection? Sexy. Whether you’re a ball cap gal or sun hats are your coverage of choice, it’s the must-have accessory of summer.
      21. Find creative ways to stay hydrated. Electrolyte powders? Check. Floral ice cubes? Of course. Your version of the viral Stanley tumbler or security bottle? Always within reach.
      22. Perfect your version of the no-make-up-makeup look. When summer hits, forget your foundation. Instead, throw on a primer, some bronzer drops, and whatever else you need to feel like your shiny, sun-kissed self.
      23. Go extra with your mani. Everyone might be opting for OPI’s Funny Bunny, but in the summer, I like to stand out. Go for lemon-kissed yellow tips, abstract swirly blue, or cosmic vibes instead. 
      24. Plant your own herbs or veggies. You don’t need a backyard to grow a garden. Plant herbs on your windowsill, patio, or balcony, or sign up for a community garden plot in your neighborhood. 
      25. Freshen up your bed linens. Make weekly washes a routine and swap in cooler sheets for warm summer nights.
      26. Make flowers a weekly buy. We have Trader Joe’s for a reason—and it’s not just the snacks.
      27. Judge a book by its cover. That’s right, go ahead—it’s not a rule, but many of the best recent reads are also the most Instagrammable. Exhibit A, B, and C.
      28. Drink your coffee (or tea) from tea cups. Grandmillennial decor is holding strong, and it’s making our morning beverage habit all the more enjoyable.
      29. Go to the movies by yourself. It’s an excellent way to stay cool on those hot days,  cosplay as a mysterious cinema girl, and spend quality time with yourself.
      30. Make a summer vision board–they’re not just for January! Cut up old magazines or take to Pinterest to set the tempo for the months to come. Manifestation isn’t a pipe dream; it’s an intention for all you want to bring into your life.
      31. Schedule a midday movement sesh. It doesn’t have to be complicated or long, just a simple way to stretch your body between meetings. A 20-minute yoga flow, a quick walk outdoors, or a lazy girl workout. Think of it as a reset for the afternoon to come.
      32. Refresh your content consumption. We love rewatching Ted Lasso as much as the next girl, but find the summer content that will always remind you of this season. Need a new podcast? An inspiring read? Or how about a fresh show? 
      33. Reinvent your social media self. Take time to reflect on how you want to show up on your accounts. Personal story: I’ve realized that I’m a bit unhinged and actually funny—and it brings me joy to connect with others by embracing those truths about myself online.

      The Summer of You: 10 Ways To Upgrade Your Routine for Summer More