11 New Health & Wellness Trends to Watch Out For
Let’s be honest, 2020 wasn’t anybody’s friend. Besides turning the world upside down, the pandemic also wreaked havoc on people’s wellness routines. According to reports, during 2020 72% of survey respondents reported gaining more weight in quarantine than in the holidays.
What’s more, approximately 65% of Americans also pressed pause on their fitness routine.
However, although quarantine sparked some unhealthy habits initially, overall it also triggered a major focus towards health and wellness trends. Further reports show that daily exercise minutes have increased by 43%, sleep minutes up to 20%, 49% of people are tracking their diet, and therapy sessions are up 53%.
These are amazing numbers, but you are a part of them? Good health and wellbeing is proving more important than ever as we face another year of the pandemic.
Fortunately, there are various wellness trends that are blossoming in popularity. If you want to give your body a boost and live your best life, keep reading as we share the top 11 health and wellness trends to look out for this year.
1. Intuitive Eating
Intuitive eating has been gaining traction for some time and continues to be a popular method for eating healthfully, managing weight naturally, and combating eating disorders.
Research shows that those who practice intuitive eating are likely to have decreased odds of disordered eating. Besides this, intuitive eating has also been associated with weight loss and healthy weight maintenance. Even though intuitive eating does not involve restriction, but rather listening to one’s body, research suggests that this approach can directly help one to lose excess weight.
For instance, this study showed a direct inverse relationship between intuitive eating and BMI in participants. If you want to give intuitive eating a go, the key is to listen to your body and pay attention to hunger and satiation signals. In short, eat when you are hungry and stop when you are full.
The other component of intuitive eating is figuring out what healthy foods your body is craving. Intuitive eating is a flexible approach that will look slightly different for everyone.
Speaking of nutrition trends and diets, are you trying to increase hair growth through nutrition? If so, check out this list of 11 foods for healthy hair.
2. Sleep Optimization
Another area of health that’s also gaining a lot of focus is sleep. As the benefits of sleep take center stage in our collective awareness, numerous sleep optimization habits, hacks, and practices are trending at the moment.
These include things like decreased exposure to blue light before bed, banning social media from the bedroom, nighttime journaling, mediation, noise machines, red light therapy, and more.
If you want to optimize your sleep cycle and get deeper and longer zzzs, a good place to start is by having a set bedtime. Make sure this is early enough for you to get the required 7-8 hours of sleep in before you need to get up.
To help you fall asleep quickly, you can try implementing a wind-down ritual such as journaling, meditation, breathwork, etc. You might also want to invest in things like blue-light blocking computer glasses, or a blue light blocking screen for your tv.
Staying off your devices in bed is another great sleep optimization habit. To assure a deep sleep, you might also want to try avoiding stimulants like alcohol and caffeine three to five hours before bed.
Optimizing your sleep has many benefits, including better hair growth and overall cell regeneration, increased focus, and mood regulation.
3. Gratitude Practices
Gratitude practices have become increasingly popular in the last few years, and 2021 sees no chance of them slowing down. If you follow the routines of successful people, you’ll be bound to find that practicing gratitude stars in many of them.
This isn’t really a surprise, given that research has shown that gratitude practices are capable of literally rewiring our brains for reduced stress and better mental health. By creating new pathways in the brain and reinforcing these over time, practicing gratitude can even enhance learning and decision-making abilities.
Besides this, gratitude practices are also a powerful stress buster. Who has time to be stressed when you’re filled with gratitude? Stress has a plethora of negative effects on the body and is also one of the leading causes of hair loss.
If you’re keen to start reaping the benefits of gratitude practices, one of the easiest ways to begin is by journaling down 10 things you’re grateful for each day. If you really want to ramp up the effects, try doing this first thing in the morning to create a positive mental/emotional set point for the day.
4. No Touch Spa Treatments
Another of the health trends to be on the lookout for in 2021 is no-touch spa treatments. As the pandemic put a severe holt to spa treatments, some spas came up with a range of treatments clients can enjoy without the need for physical contact from practitioners.
These include things like infrared saunas, IV drips, salt caves, cryotherapy, float tanks compression therapy, and hyperbaric chambers. Depending on what area of wellness you want to target, there is likely a no-touch therapy you can try, providing you know which spa to go to.
5. Natural Gut Health
Gut health is another area of wellness that is one of the reigning health and wellness trends this year. While most nutrition trends tend to target merely weight loss, gut health goes far beyond this.
By enhancing one’s gut health you can not only lose excess weight, but you might also enjoy better mental health and clarity, enhanced energy, stronger immunity, optimized hormone production, and more.
Additionally, science has also shown that enhanced gut health can prevent and treat various chronic diseases, such as colon cancer, diabetes, and inflammatory disorders.
There are a plethora of factors in modern-day life that can negatively affect gut health. These include things like chlorinated drinking water, preservatives, contraceptive pills, sugar, and refined foods.
If you want to ramp up your gut health, one of the best places to start is by incorporating probiotic-rich foods into your diet. Things like yogurt, fermented vegetables, kombucha, kefir, kimchi, and sauerkraut are all great sources of naturally occurring probiotics. Just make sure that you don’t get pasteurized versions of these, as pasteurization kills off the living microbes in fermented food.
6. Virtual Fitness
Working may have taken a back seat in our routines at the start of the pandemic—but now people are working out more than ever. Many of them are doing this virtually.
Virtual fitness is turning into one of the biggest fitness trends of 2021, as many people are beginning to enjoy skipping the gym commute and would rather workout at home.
Thanks to the high demand, and the lack of in-person work for trainers, there are numerous classes and programs you can join online. If virtual fitness is one of the workout trends you want to get on board with, all you need to do is a quick Google search.
Unlike with in-person training, you also won’t be restricted by location. Instead, you can pick any trainer you like. If you want to zero in on specific popular exercise routines, you can also try searching for things like “pilates virtual trainer.”
7. Bite-Sized Workouts
Another of the top fitness trends this year is bite-sized workouts. These workouts condense popular exercise routines to achieve maximum results in as little as 5-10 minutes.
While the world did slow down a little, many of us still don’t have a lot of time each day to work out. Fitting in a 5-10 minute fitness routine is much more achievable than blocking out an hour. What’s more, with many of us working from home, doing a few 5-minute workouts throughout the day is a great way to squeeze in some exercise on work breaks.
Besides this, bite-sized workouts are also was an ideal way to break that workout ice. Have you fallen out of your fitness routine, need to get back on the horse, but can’t seem to carve out the time or the willpower?
Exercise is vital for so many areas, including mood, wellbeing, mental clarity, and prevention of premature aging. Trying out bite seized workouts is a great way to get yourself back into the swing of things.
8. Cold Therapy
Cold therapy is not a new kid on the block, but it is one of the hottest (or shall we say coolest) wellness trends right now. Cold therapy, also known as cold hydrotherapy, is the practice of exposing oneself to cold water and has been around for thousands of years.
There are numerous anecdotal benefits of cold therapy, including better sleep, better focus, and a faster metabolism. Additionally, research has also proven that cold therapy can be beneficial for one’s immune system, and reduce muscle soreness and inflammation.
There are multiple ways to do cold therapy. Some of these include taking ice baths, swimming in cold water, dunking one’s head in cold water, or simply having a cold shower.
If you want to try out cold therapy, the easiest starting point is probably skipping the hot water next time you step in the shower. If you find that cold therapy is for you, you can always work towards the other methods such as ice baths.
9. Lymphatic Drainage Massage
If you follow any influencers or celebrities, then you might have come across another of 2021’s popular wellness trends, lymphatic drainage massage. Touted as the new non-surgical facelift, lymphatic drainage massage can help to reduce swelling and puffiness in the face. It can also work to gently tighten the skin and is a go-to treatment for people recovering from things like jaw surgery which causes severe facial swelling.
Besides being a puffiness buster, lymphatic drainage massage is also soothing, relaxing, and enjoyable. What’s more, while you can go to a specialized massage therapist, you can also learn how to do lymphatic drainage facial massages at home.
The basic technique involves massaging one’s face to work any excess fluid up to the sides of one’s face, and then directly downwards all the way to the bottom of one’s neck. You can choose to either use your figures (and an applicable skin care product such as an oil) or a roller.
10. New Cannabinoids
As the medical and legal cannabis industry is maturing, companies and consumers are now focusing increasingly on individual cannabinoids and their potential benefits, such as CBG, THCV, and CBN. As we learn more about the medical applications of cannabis compounds, you’re likely to see a variety of cannabis-derived products that don’t just contain THC or CBD.
If you want to be on the up and up when it comes to wellness trends, keep your eyes open for new cannabis-related findings and products.
11. Digital Detoxing
Digital detoxing is another of 2021’s wellness trends that has been around for a few years. However, as many of us spend even more time interfacing with screens, digital detoxing is increasingly important.
With the pandemic, many of us are now working, relaxing, and socializing digitally. Instead of commuting from the office home and then visiting friends or family, we’re now more likely to commute from the home office to the couch and Netflix. And then Zoom calling loved ones instead of visiting them for dinner.
Additionally, if you have dozens of emails flooding in, Whatsapp messages demanding attention all day, and social media notifications bombarding your hours, this can all be very overwhelming.
If you find yourself experiencing anxiety from your phone, or getting a general feeling of digital overwhelm, try out a digital detox and see if it helps. You can choose to do this over a vacation or a weekend and cut off all access to digital devices. Or you can make it as simple as turning off notifications on your phone, time batching emails, and taking a break from social media for a few days.
As you can see, there are various wellness trends on the scene in 2021 that can help you upgrade your health. Whether you are interested in simple tips to improve your health going forward or are looking for products to address specific issues, such as hair loss solutions, considering how these trends may fit into your routine is a great way to make positive changes in your life.