Who doesn’t want to live smarter and feel better? The internet is overloaded with wellness tips and it can be so overwhelming that you don’t make any changes in your life. Yet, among the thousands of tips being circulated, a few trends emerge. To keep things simple, this post explores 6 wellness trends and suggests actionable takeaways for living a healthier and happier life. Even if you only adopt 1 aspect of any of these trends, you’ll already be on the path to improving your well-being. Here are the trends that we recommend. . .
Wellness Trend #1 – Micro-exercising
Micro-exercising is the practice of doing short workouts, under 10 minutes, multiple times a day in order to meet your daily exercise goal. These micro workouts can sometimes even be under a minute long, but repeated throughout the day. You might not think that these micro moments cumulate to a full workout routine, but an increasing amount of research is finding that even small moments matter (1,2,3,4).
How To Practice Micro-exercising:
Option 1
If you can’t walk a lot, try for 2 minutes of walking during each active hour of the day. Whether this means going to refill your water bottle or just doing a lap around the room you’re in, get moving.
Option 2
If you can handle moderate intensity exercise, try to get your heart rate up by climbing stairs for at least 30 seconds, 3 or more times a day. Don’t have access to stairs? Do jumping jacks or even jog in place.
Option 3
If you can spare a few consecutive minutes in your day, practice a micro workout routine that combines different full-body exercises to help you burn calories and build muscles.
Wellness Trend #2 – Hydration Hacking
Hydration hacking is a trend of adding nutrients to your drinks so they do more than just hydrate. This trend makes it easier to meet your nutritional needs while also meeting your hydration needs. As always, remember to consult with your doctor before making any significant changes to your diet.
How To Practice Hydration Hacking:
Option 1
Swap out one of your daily cups of water for green tea instead. Tea not only hydrates (5), but also provides antioxidants and can benefit overall health in various ways. For example, tea consumption may improve cardiovascular health, assist with blood sugar regulation, and support metabolism (6).
Option 2
Add a greens powder to your first glass of water in the morning to help boost metabolism, nutrients levels, and cognitive health.
Option 3
Put Turmeric in your coffee. Turmeric is highly regarded for its anti-inflammatory and antioxidant benefits, and while you can taste it in your coffee, it doesn’t overpower the flavor.
Option 4
Try adding Collagen powder to a plant-based milk, a smoothie, or even your coffee to easily incorporate this protein into your diet and support the suppleness of your skin and joints.
Wellness Trend #3 – Reducing Stress
This one isn’t a new trend, but there’s a reason reducing stress is always trending. Chronic stress, whether physical or mental, takes a toll on health. Stress can negatively impact the heart, the immune system, cognitive function, and more (7,8). There are hundreds of ways of relieving stress, but below are three of our favorites that can be combined together for a synergistic effect.
Practices For Reducing Stress:
Option 1
As long as your doctor approves, you can use natural ingredients to reduce stress. Certain herbs, such as Ashwagandha, are known for their adaptogenic properties, meaning they may help the body manage stress more effectively. Ashwagandha can be purchased as a standalone supplement while herbal combinations are also available. For example, our Anxietex™ formula combines the calming effect of Chamomile and Passion flowers with the adaptogenic effects of Siberian Ginseng, along with other anti-stress herbs.
>>>Learn more about how Anxietex promotes calm and relaxation.
Option 2
Practice breath work. Sometimes your body can be its own stress relief. By practicing anti-stress breathing techniques, your activate the parasympathetic nervous system and reduce stress. There are various breathing exercises that having anti-stress effects but as a general rule, if your exhale is longer than the inhale, it should produce a calming effect.
Option 3
Get in touch with nature. Exposure to nature, whether by being outside, viewing indoor plants, or even looking out the window at nature scenes can improve well-being and lower stress (9). Try buying a plant or opening the curtains to let some natural green into your life.
Wellness Trend #4 – Paying More Attention To Your Gut
The phrase “listen to your gut” isn’t just a metaphor; it’s also a wellness trend that’s gaining traction. Your gut, or gastrointestinal tract, is home to trillions of microorganisms that play a significant role in your overall health. This complex ecosystem, known as the gut microbiome, influences everything from digestion to mood and immune function (10). Listening to your gut means paying attention to how your body reacts to different foods, environments, and stressors, and making choices that support a healthy microbiome.
How To Pay More Attention To Your Gut:
Option 1
Incorporate probiotic-rich foods into your diet, such as yogurt, sauerkraut, and kombucha. Probiotics are beneficial bacteria that can help maintain a healthy balance in your gut microbiome. Experiment with prebiotic foods, which provide fuel for the beneficial bacteria in your gut. Examples include garlic, onions, leeks, bananas, asparagus, and whole grains. Consider taking a high-quality probiotic supplement to support your gut health, especially if you have digestive issues or have recently taken antibiotics, which can disrupt the balance of bacteria in your gut.
Option 2
Keep a food journal. Track the effects of the foods that you eat and eliminate the foods that don’t make you feel good.
Wellness Trend #5 – Supporting Your Immune System
A strong immune system is your body’s first line of defense against infections, illnesses, and chronic diseases. While genetics play a role in immune function, lifestyle factors such as diet, exercise, sleep, stress management, and supplementation can also have a significant impact on immune health. With the ongoing challenges posed by infectious diseases and environmental stressors, supporting your immune system is more important than ever.
How To Support Your Immune System:
Option 1
Eat a nutrient-dense diet rich in vitamins, minerals, antioxidants, and phytonutrients to support your immune system. Focus on whole foods such as fruits, vegetables, nuts, seeds, legumes, lean proteins, and healthy fats.
Option 2
Consider supplementing with immune-supportive nutrients such as vitamin C, vitamin D, zinc, elderberry, echinacea, and medicinal mushrooms like reishi, shiitake, and maitake.
Wellness Trend #6 – Taking Sleep Seriously
Sleep is essential for physical health, cognitive function, emotional well-being, and overall quality of life. Yet, in today’s fast-paced world, sleep is often sacrificed in favor of work, socializing, screen time, and other activities. Chronic sleep deprivation has been linked to a wide range of health problems, including obesity, diabetes, heart disease, depression, anxiety, impaired immune function, and cognitive decline (11). If you want to live smarter and feel better, prioritize sleep as a non-negotiable part of your daily routine.
How To Take Sleep Seriously:
Option 1
Stop thinking of sleep as a luxury and start seeing it as a necessity.
Option 2
Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Create a relaxing bedtime routine to signal to your body that it’s time to wind down. This could include activities such as reading, taking a warm bath, practicing gentle yoga or meditation, or listening to calming music.
Option 3
Take a supplement to help you fall asleep faster and stay asleep longer. While most people go straight for melatonin to help them fall asleep, a mixture of natural herbs can help to calm the body for higher sleep quality. For example, ingredients such as Lemon Balm and Valerian root have been studied for their beneficial effects on sleep quality (12), while Passionflower increases GABA production to calm the mind and promote relaxation (13).
Conclusion
Prioritizing wellness in our daily lives doesn’t have to be overwhelming or complicated. Whether you choose to embrace one aspect of each of these trends or to focus on one trend, small changes can make a big difference in your life. So what will it be? Are you going to start doing micro workouts or hacking your hydration? Are you planning to reduce stress and prioritize treating your gut with respect? Or are you more inclined to support your immune health with a supplement and take sleep more seriously?
Remember, wellness is a journey, not a destination. It’s about finding balance, listening to our bodies, and making choices that support our physical, mental, and emotional health. By staying informed, staying proactive, and staying committed to our own well-being, we can cultivate a lifestyle that promotes vitality, resilience, and joy. So let’s start today, one small step at a time, towards a healthier and happier tomorrow.
Looking for more ways to make this year transformative? Check out our posts on staying committed to your fitness resolution and improving heart health.