Need a little help sticking to your resolutions and making better choices overall? Discover 10 fabulous new health trends for 2023 and keep your New Year goals heading in the right direction, plus check out my favorites from the past years that are sticking around.
10 Health Trends for 2023 You Have To Try
Whether you’re trying to stick to a New Year’s resolution or just want to make better choices all year, every year, then these are the 10 new health trends to try! Below, we’ll look at some of the hottest trends that actually make sense (versus the fads that will fade by the end of the year) and see how we can incorporate them into our everyday lives.
Then, we’ll take a look at some trends from the past that are still absolutely worth trying! One little note, though, before we start. I know you know this, but just in case- this is not medical advice. As always, talk to your doctor before trying any new health trends. Even the most seemingly innocent can cause problems for those with certain conditions. Got it? Good! Let’s get started!
1. Setting healthy boundaries
Let’s start with a health trend that I think we could ALL benefit from: setting healthier boundaries with all of the people in our lives. If you’ve spent far too long letting people walk all over you, make 2023 the year you finally say “enough!” Learn to say “no,” and stick to it. You’ll quickly figure out who your true friends are when you stop saying “yes” to every demand. The people who really matter will accept your boundaries without question, just as you accept theirs.
It’s not just about saying no, though. Healthy boundaries mean that you refuse to let anyone treat you badly or manipulate you. For example, if you tell someone no and they try to make you feel guilty, they’re not respecting your boundaries (or you) at all. People like that have no place in your day-to-day life. Either cut them out completely or relegate them to “acquaintance” status.
2. A greater focus on mental health care
Mental health issues are no longer something to sweep under the rug or hide away in a deep, dark attic the way they were even just one generation ago, and that’s a VERY good thing. So many have worked so hard to remove that stigma and shine a light into that darkness so that people can actually get the help they need without being shamed for it. It’s about time, too, considering that 1 in 8 people live with a mental health disorder, according to WHO.
Part of this health trend is recognizing that there is absolutely zero shame in having anxiety, depression, OCD, or any other mental health condition. These conditions are caused by chemistry and biology, the same as any other medical problem. The other part is geared more toward mental healthcare providers making care more accessible, even to homebound people. Together, the two parts work in harmony to ensure that all those who need help will have it.
3. Spiritual wellbeing
First, let me just clarify that spiritual wellbeing has absolutely nothing to do with religion. You do not have to believe in any sort of god to follow this health trend. In fact, there are plenty of atheists who focus their spirituality on the environment, exploring how we’re all connecting, and achieving a higher level of consciousness overall.
Whether it’s devotion to a religion, exploring the meaning of life outside of our own small worlds, or just being more self-aware in general, 2023 will be the year that we get in touch with that less tangible side of ourselves.
4. More people are adopting a sober lifestyle
More and more people are just saying “no” to boozy drinks (or at least significantly cutting back on them). Instead, they’re turning to creative mocktails and other alcohol-free concoctions. Adaptogenic drinks (drinks with natural ingredients said to help relieve stress and enhance your overall health) are also becoming more popular. You may even see them pop up “on tap” at your local bar!
Following this health trend doesn’t mean you have to entirely give up your favorite wine or an occasional cocktail hour with friends. It’s more about changing your relationship with alcohol than going totally sober. If you’re using it to relieve stress or unwind after a hard day, consider other more natural and less potentially problematic options. Think of a glass of wine the way you do chocolate- an occasional treat rather than something you binge on daily.
5. Mushrooms take center stage
Once relegated to pizza toppings and optional ingredients, mushrooms are getting their turn in the spotlight as recipe stars. These little fungi have powerful health benefits ranging from boosting your immune system and lowering your blood pressure to supporting weight loss efforts and even protecting your brain health.
There are so many different types of mushrooms. Clean Green Simple has a great list of 39 edible types and how best to use them. Also, check out my Simple 6 Ingredient Mushroom Ceviche or my Mouth-Watering Bacon And Olive Stuffed Mushrooms recipes for some easy ideas!
6. Digital detoxing days
We parents and grandparents just love sniping about how “kids these days” can’t bear to part with their phones. Where do we do most of that sniping, though? On social media! That, my friends, is the definition of hypocrisy in its purest form. The truth is we are ALL so hyperconnected these days, and I really think it’s taking a toll on every single aspect of our lives.
Our endless reliance on our phones, social media, and the internet, in general, is making us meaner, more sedentary, and far less connected with the people in our actual daily lives. I’m not saying technology is all bad or that we were better off without it. Far from it! I love technology and all of the good things that it’s brought into our civilization.
But I do think that everyone needs to unplug regularly. Whether it’s an hour a day, a day a week, an entire weekend, or even longer is totally up to you. Just put your phone away and focus on what’s right in front of you. Make some memories with your kids and actually BE in the picture.
7. Cognitive behavior therapy replaces pills for insomnia
If you’re relying on prescription meds, over-the-counter sleeping pills, or even melatonin to get a good night’s sleep, consider checking into this health trend. Cognitive behavior therapy designed specifically for insomnia (or CBT-I for short) may be the answer you need to drift off to dreamland without first waiting for something to “kick in.”
CBT-I helps you get to the bottom of why you just can’t fall asleep, then teaches you how to overcome that through non-medical means. For example, you may use guided meditation or deep breathing exercises. Some people even have success with hypnosis. It’s worth trying, especially if melatonin or other natural sleep remedies just don’t work for you.
8. Snack-sized workout routines
We need at least 30 minutes of exercise a day (or about 150 minutes a week) to stay healthy. Some studies say we need even more, but let’s just stick with that for now. While most experts agree that it’s best to do it all at once in a single workout, you absolutely can spread it out throughout the day and still reap the rewards. In other words, it’s best in the same way that $100 is better than $90, but $90 is still fine when you only need $89. Does that make sense?
Anyway, if you can’t fit a solid half hour into your schedule or you’re new to exercising, one of this year’s biggest health trends will be great news to you. Basically, you cut that big 30-minute exercise “meal” into two smaller 15-minute “snack-sized” workouts. It does need to be a moderate-intensity workout, though. A powerwalk around your block or a bike ride, for example. Anything that gets your heart pumping.
9. Workout routines get more primal
Speaking of exercising, according to the 2023 Pinterest Predicts report, “primal movement” workouts are shaping up (pun intended) to become one of the hottest exercise-related health trends of 2023. What does that mean? Honestly, I thought it meant workouts designed to mimic the movements of “cavemen.” But it’s actually a workout routine that mimics the way your body moves every day already.
For example, we squat, push, pull, reach, and so on throughout our daily routine. A primal movement routine just puts them all together into one workout. It’s hard to explain, so check out the video below for an example workout:
10. Creative alternatives to talk therapy
This year, GenZ and Millenials are embracing creative alternatives to talk therapy. They’re journaling, writing, painting, making music…pretty much anything that allows them to really express themselves. I think this is a trend that every generation could benefit from! I’m not saying you should ditch traditional therapy if it’s working for you. But everyone should have some sort of creative outlet.
You don’t need any sort of artistic talent to try this health trend, either. Remember, the goal is to work on yourself, not create masterpieces to hang in a museum or pen the next Pulitzer novel. Talk therapy is completely confidential and private. There’s absolutely no reason creative therapy can’t be the same way. Do it for yourself without a worry or care in the world about whether anyone else will like it.
2022 Health Trends That Are Still Totally Worth Doing
All of these past health trends are still absolutely worth trying. Many of them fit perfectly with this year’s, too. I also leave them here so that you can see how trends grow, change, and build on each other. For example, last year we were all focusing on better sleep hygiene. As you saw above we’re taking that even further this year with the CBT-I trend.
1. Emotional Escape Rooms & Safe Spaces
According to the 2022 Pinterest Predicts report, more and more people are searching for ways to create an “emotional escape room” within their homes. From rage rooms to tiny libraries to home spas, everyone is looking for a safe space to feel their feelings.
You don’t have to get super fancy or go crazy with this, though. Not all of us have houses big enough to create different rooms for different feelings. Just choose a spot in your home that makes you feel warm and embraced, and designate that your safe space. It can be your bedroom, bathroom, or even a cozy spot on your living room sofa.
We tend to bottle up our feelings a lot, often without even realizing that we’re doing it. Designating an emotional escape space helps signal to your brain that it’s okay to feel your feelings, that you’re in a place free of judgment. Give it a try!
2. Nature Walks for Exercise
Pinterest searches for morning stretching routines, flexibility exercises, and other low-impact ideas are on the rise. My favorite 2022 exercise trend, though, is definitely the rise of a good old-fashioned nature walk.
Walking itself is one of the best forms of exercise. Add in hilly landscapes, uneven ground, and other terrains that you’ll encounter on your nature stroll, and you have the makings of a full-body workout.
Strolling through nature isn’t just good exercise though. Depending on where you go, it can be a form of meditation or a whole new adventure. It can bring you peace and harmony or excitement and thrills. It’s something you can do as a family or alone. Of all of the ways to get in a good workout, nature walks are definitely the most versatile.
3. Sound healing
A really intriguing health trend for 2022 is all about using sounds to heal our minds and body. It sounds strange (no pun intended), but there are actually studies that show that certain tones affect everything from our physical to mental health.
Honestly, you don’t even need studies to know it’s true, though. Filmmakers have been using sound to provoke a psychological response for decades now. Scary movies use low-frequency tones to make you feel anxious, for example. Others may use higher and happier tones to create a feeling of joy.
As for healing the body, a friend of mine swears by binaural beats for her headaches. She’s a major skeptic in general when it comes to certain types of alternative medicine, so she’s not one to fall for the “placebo effect.” If you’re curious, check out the video below to hear binaural beats for yourself. You have to listen through headphones for the full effect, though.
4. Holistic medicine
When most people hear the word “holistic,” they immediately think “alternative medicine,” but that’s not actually what it means. Yes, alternative health practitioners are typically holistic in nature. However, the practice itself is more about treating the body as a whole and not just the sum of different parts, and plenty of modern medicine doctors use it, too.
If you think about it, it makes sense. When I have a headache, it affects far more than just the spot on my head that actually hurts. The pain makes me sick to my stomach, tired, and unable to focus. In turn, that makes me stressed out because I have to put things off that I need to do. I get frustrated and grouchy. It’s truly a whole-body experience.
The holistic medicine trend is about more than just finding a doctor that will treat you as an entire person, though. It’s about treating yourself as a whole being. It’s about recognizing that your physical pain affects your psychological well-being (and vice-versa), and taking steps to care for both sides of the coin.
5. Homegrown and hyperlocal food
With all of the lockdowns in 2020, it’s no wonder that gardening became so trendy. That trend continued throughout 2021. Now, in 2022, we’re taking it to whole new levels. From homesteads with massive gardens and orchards, chicken coops, and even cows to tiny little windowsill gardens with a few herbs, more and more people are growing as much of their own food as possible.
When we can’t grow it, we’re turning to our neighbors and other hyperlocal sources. By hyperlocal, I mean that we’re not just looking for food grown in our own states, but rather in our own neighborhoods. Given the state of finances around the world, we’re also sharing our talents and bartering more, especially when it comes to ingredients.
Try setting up a neighborhood co-op! Get everyone together and find out who has what, and what they’re willing to share with others. Perhaps you’re a whiz at growing herbs while Betty has bees for honey and Chuck raises chickens. Not only will everyone save money, but you’ll eat healthier, too.
6. More cooking at home versus takeout in general
I am just so thrilled to see that home cooking is still trending this year. I’ve always said that it’s one of the single most important things you can do for your health. When you cook your own food, YOU control every last ingredient.
While this trend started last year in the wake of restaurant closures, experts expect it to continue well beyond the end of our current situation. Now that more people realize that you don’t have to be a master chef to make good food, they’ll actually want to keep it up. Along with a focus on healthier eating in general, cooking at home is a lot more affordable than dining out. Even fast food is insanely expensive compared to a generation ago!
If you need some easy home-cooking ideas, take a look through my recipe section! I only share recipes that just about anyone can make, even if you’ve never cooked before in your life.
7. Improving your gut health
Caring about your gut health definitely isn’t a new trend, but it’s definitely picking up more steam in 2022 after falling by the wayside over the last two years. We’re going beyond just popping a probiotic and calling it a day. We’re thinking more about how the food we eat affects our entire bodies and making healthy changes.
One of the best things you can do for your gut health is to start eating more wholesome foods. Even if you can’t grow it yourself or source it locally, avoid processed foods as much as possible. Try to eat more fruits and veggies, too. Smoothies are a great way to do that, especially if you’re short on time and need a quick yet healthy way to start off your day.
8. Eating more microgreens
Microgreens started trending last year, but they’re definitely reaching whole new levels in 2022, especially as we pair them with the other food-focused trends. These types of greens are basically the “shoots” of leafy salad veggies (like Swiss chard, beetroot and such) that are picked right after the very first leaves appear.
Think of them as very young vegetables! They’re not quite the same as baby greens, though. Healthline explains that “unlike baby greens, they are much smaller in size and can be sold before being harvested.”
Some of the most popular microgreens include young:
- Onions & leeks
Cauliflower is definitely one of my favorites, as it’s amazingly versatile. You can pulse raw florets in a food processor to make cauliflower rice, steam it and blend it to make a delicious mash, or just remove the leaves, shove it in the oven and bake it whole. It’s low in carbs and calories and high in fiber, vitamin C, folate and potassium. It also contains compounds called glucosinolates, which are thought to have anti-cancer properties.
I love cooking with cauliflower. Take a look at my Cauliflower Risotto With Grilled Shrimp, Easy Chinese Cauliflower Fried Rice, or Cauliflower Popcorn for easy-to-make recipe ideas.
9. Meditation in all forms
Meditation is hitting whole new levels this year, too. It’s one of the easiest and best natural remedies, after all. This trend pairs perfectly with the “emotional escape room” trend. We all need a few minutes of total peace in a safe space to recharge and alleviate stress.
For those who simply can’t turn off their brains, there are other ways to get your Zen on. It isn’t just about sitting quietly and emptying your brain. Any activity that brings you peace can count towards your daily meditation goal. That includes everything from knitting to coloring to yoga. You can also download apps like Calm, or even watch one of those nifty “Zenimation” videos on Disney+. As long as your activity brings you peace and tranquility, go for it.
10. Better sleep hygiene
What better way to end this part of the list than with a trend to give our days a better end, right? We’ve all had a lot of sleepless nights over the last few years, and I think we’re finally realizing just how much of a toll that takes on us. In 2022, we’re trying to become more aware of our sleep habits and actively looking for ways to improve them.
Try to pay more attention not just to how many hours you sleep, but how well you sleep during those hours. You don’t need a fancy sleep tracker to do it (but it may help). Just keep a journal next to your bed. When you wake up, jot down everything and anything you can, from your dreams to how many times you woke up throughout the night to how well-rested you feel first thing in the morning.
Use what you learn to create a custom bedtime routine that encourages a better night’s sleep. For example, if you know that you wake up 5 times throughout the night to use the bathroom, you can cut back on how much you drink right in the hours before bed. If you’re waking up with a sore neck, you’ll know that you need a different pillow, and so on.
2021 Wellness Trends to Keep Up With
Now take a peek back to two years ago at some of the hottest health trends of 2021. If you started following one but kind of forgot about it, now’s as good a time as any to get back on track.
11. “Radical” self-care
After the year we just had, we definitely need to focus a bit more on taking care of our minds and bodies. While self-care itself isn’t exactly a new trend, last year was definitely the year of “radical self-care.” Take a look at the quote below from Indiana State University to see what they mean by “radical.”
Radical Self-care is the assertion that you have the responsibility to take care of yourself first before attempting to take care of others. It’s necessary to fill your cup first, then to give to others from the overflow. This is what gives you the capacity to heal and to move forward into your next chapter of life.
You know how when you’re in a plane listening to the pre-flight announcements and they tell you to put your oxygen mask on before helping another with theirs? We know why they recommend that- you can’t help anyone else if you’re not breathing yourself, right?
Well, that’s the driving concept behind radical self-care: you can’t help your family and other loved ones if you’re passed out, wiped out, or wrung out yourself. So, give yourself permission to put your needs first more often.
12. A stronger focus on clean air
That sounds weird, I know. I mean, clean air should be a priority, not a trend, right? Still, experts predict that more people will focus on making sure they’re breathing the cleanest air possible in their homes, work, and even when they shop.
Last year taught us not to take breathing for granted. Again, that sounds like an odd thing to say, but really, have you ever thought about your breathing as much as you have since this whole thing started? Prior to February 2020, half of the world didn’t even know what a pulse oximeter was, let alone how to use one! Also, as John Hopkins Medicine explains, COVID-19 can leave long-lasting respiratory complications, especially for those who suffered a moderate-to-severe case.
You can incorporate this into your own daily life by investing in a good air purifier, like the one below. Cutting back on (or better yet, eliminating) chemical household cleaners can also make a huge difference. For example, try this DIY All Natural Bathroom Cleaner instead of chemical-laden sprays and foams.
13. Fresh Seaweed (or Kelp) as part of our overall healthy diets
Seaweed, called Nori in Japanese, has always been a big part of Asian diets, dating back thousands of years. Now, it’s finally making its way to the US as more than just an occasional addition to miso soup.
Not only is kelp super eco-friendly, it’s also loaded with amazing nutrients. WebMD explains that it contains “ten times as many minerals as plants grown in soil.” Kelp is a rich source of calcium, magnesium, folate, and Vitamin K. It’s also high in iodine, which can help prevent thyroid problems. Plus, a single serving offers up 5 grams of protein yet only has 68 calories and absolutely 0 grams of sugar.
Maine Seaweed’s website has some great tips on using it in recipes, as does Happy Body Formula. Add it to soups and salads or even make noodles from it!
14. Home workout routines
With gyms closed around the country throughout a good chunk of last year, we finally learned that you don’t have to drop hundreds of dollars a year in membership fees to get in a good workout. In fact, you don’t even need a single piece of equipment! Just your own body, a little space, and some time are really all it takes to exercise.
For those who don’t quite know where to start, expect to see an increase in YouTube videos (like the one below) with equipment-free ideas for all body types. Just remember to start slow and talk to your doctor before diving into the deep end of aerobics!
15. Spending more time outdoors
The great outdoors made a major comeback last year, too. Expect to see that continue well into this year, and not just in the form of nature walks as we discussed above. Being outdoors gave us an opportunity to escape the confines of our house yet still respect social distancing guidelines. We can hike, bike or even just slowly stroll down a street without getting within 6 feet of another person.
The benefits of spending time outside are countless. It gives us a break from staring at a screen all day, for one thing. The fresh air is good for our lungs, exercise is good for our hearts, and just being in nature helps bring us a bit more peace of mind. Plus, this trend won’t cost you a dime to incorporate into your life. Just put on your shoes (and a coat, if you’re up north) and walk out your door. Easy, peasy!
16. Essential oils keep up their momentum
Essential oils made a major comeback in recent years and show no signs of stopping their forward momentum anytime soon. More and more people are turning to natural remedies to supplement (or even as an alternative to) modern medicine.
“Essential oils are packed with vitamins, amino acids, and antioxidants so they won’t dry your skin,” says Skincare Expert, Sonja Dymalowski at What Skin Needs. “Instead, they can smooth fine lines and heal blemishes at the same time.”
Go for natural products that combine the finest essential oils, like this amazing Organic Anti Aging Oil Serum. A natural face oil, serum & moisturizer packed with vitamins A, C, E, omegas, essential fatty acids and antioxidants.
You can also use essential oils to alleviate symptoms of common illnesses (with guidance from a medical professional, of course). These natural oils are also fantastic for kids, just make sure you know which ones are safe. Take a look at my Safe Essential Oils for Children article and find out more information. Detox Baths for kids and adults are also amazing when combined with essential oils. They are so relaxing and great for a strong and healthy immune system.
17. No more doomscrolling
If you spend half your day (or heck, even half your morning) scrolling through negative news stories online, then you’re doomscrolling. While keeping up with what’s going on in the world is a good thing, spending hours of our lives endlessly scrolling through bad news can actually become an addiction. That, in turn, wreaks havoc on your mental health.
This year, for the sake of your emotional well-being, spend less time obsessively scrolling through negativity and more time focusing on the positive. Set limits on how much time you dedicate to reading the news each day. Once it’s up, it’s up. Move on. Also, don’t start your morning with a dose of bad news. Save your “doom and gloom” headlines for later in the day.
18. Getting more omega-3 from algae
This one ties in beautifully with this year’s seaweed health trend! It’s amazingly eco-friendly as well as nutritious! As I’m sure you know, there is a real concern about the sustainability of fish due to the over-farming of our oceans. Omega 3 from algae allows us to have the benefits of healthy fats without affecting the fish stock.
You can find a good quality Algae Omega and start incorporating it into your daily diet. This supplement has an effective ratio of DHA to EPA for complete nutritional support for the heart, brain, eyes, and immune system.
19. Tiger Nuts
Tiger nuts are a small root vegetable that grows in the Mediterranean and Africa. They’re a traditional food in these areas and have been eaten as far back as the Stone Age. Tiger nut milk is also a traditional drink in Spain.
“Tiger nuts are commonly found in the form of tiger nut flour – great alternative gluten-free, grain-free flour that can be used in baking or cooking and that’s suitable for all types of diets from vegan to Paleo to nut-free.” explains nutritionist Cassandra Barns. “These nuts are high in fiber and contain calcium, iron, magnesium and potassium, amongst other valuable nutrients.”
20. Chewable probiotics for dental care
People are getting more and more concerned about their teeth and their dental health. One way to help prevent any infections and the build-up of bacteria is by taking probiotics in a chewable form. Cassandra explains, “As well as taking care of our intestinal health, friendly bacteria also live in our mouth and help to take care of our teeth and gums too. For this reason, chewable probiotics could help to keep our oral health in check.”
After years of ‘superfoods’ like avocado and quinoa reigning, it’s time to pass the crown to… super-spices! Turmeric is one of the most powerful. It contains Curcumin, which has potent antioxidant and anti-inflammatory properties.
Curcumin has also been shown to help relieve the pain of arthritis, injuries and even dental procedures! Lily Soutter, Nutritionist and weight loss expert says, “Trying to detox? Spice up your dishes with turmeric to help the liver function properly.
It stimulates the production of bile by the gallbladder that is used by the liver to filter and expel toxins. You can also take turmeric supplements with the active Curcumin for a similar effect.
22. Filipino cuisine
While Thai and Vietnamese foods are known throughout the Western world, Filipino food has been slower to catch on. However, this really changed over the last year! Lily says, “There are many healthy and flavorsome choices available such as Paket – a vegetable dish full of spices, adobo – meat marinated in vinegar and soy sauce, Ginataang – a fish stew, roasted lemongrass chicken as well as Tortang Talong – an aubergine and egg-based breakfast.” Stay tuned and visit my blog this year for new and exciting Filipino recipes.
23. Everything sparkling! Including teas
Drinks with a fizz are gaining popularity by the day and this trend is being translated into health drinks too. Sparkling sugar-free infused waters are starting to appear and there’s even a sparkling matcha tea.
24. Watermelon water as new coconut water
Watermelon water is taken from the whole juice of a watermelon. Cassandra says, “Like coconut water, it contains natural electrolyte minerals. It’s especially high in potassium, which has the benefit of keeping our blood pressure in a healthy range. It also contains lycopene – one of the most powerful and protective antioxidants found in plants.” Watermelon is the way to go!
Just remember that eating healthy is as important as living a healthy lifestyle. Most of us need a better work-life balance. Stress is a primary cause of ill health, both short and long-term. Take time for yourself and exercise regularly. You also need a good 7-8 hours of sleep a day to stay healthy.
If you are interested, please check out my recipes for easy-to-make, healthy, and homemade family meals. I am not a chef or have many years of experience cooking, so most of my recipes are very easy to prepare.
Taking care of our health should be our number one priority because the benefits are just amazing. We can feel better physically and emotionally! Living a healthy lifestyle is so worth it in my opinion. So, go ahead and incorporate at least a few of these health trends into your life. You’ll thank yourself for it later!
Last update on 2022-11-19 / Affiliate links / Images from Amazon Product Advertising API
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