Each year, the health and wellness industry introduces a mix of trends: while some quickly vanish, others prove to be mere fads. However, among these, certain practices stand out for their enduring value and scientific support.
In this article, we focus on the top five wellness phenomena that we believe are not temporary occurrences but sustainable methods poised to influence our health and well-being over the long run. From holistic health breakthroughs to innovative fitness routines, these approaches have demonstrated their staying power and potential to enhance our daily lives.
We'll examine each development in detail, explaining why they are more than just fleeting New Year's resolutions and, instead, integral parts of an ongoing health journey.
1. Training According to The Menstrual Cycle
Training according to the menstrual cycle is becoming popular because it aligns exercise routines with the physiological and hormonal changes that occur in a woman's body throughout her cycle. The menstrual cycle impacts energy levels, metabolism, and even muscle recovery, so tailoring exercise to these changes can optimise performance and results.
During the follicular phase (the first half of the cycle), estrogen levels are higher, often leading to increased strength and energy. This is a great time for high-intensity workouts or strength training. In contrast, the luteal phase (the second half of the cycle) sees a rise in progesterone, which can lead to more fatigue and less efficient muscle recovery. During this phase, women might find focusing on lighter, lower-impact activities like yoga or walking more beneficial.
By acknowledging and adapting to these physiological variations, women can improve their workout effectiveness, reduce the risk of injury, and improve overall well-being. This approach represents shifting from a one-size-fits-all mentality to a more personalised and biologically informed fitness strategy. It's gaining popularity as it promotes a deeper understanding and connection with one's body, leading to more effective and enjoyable workouts.
Our ambassador, Natalie Dau, wrote a book about menstrual cycle training for runners called Run Like a Woman. You can read her blog post on the topic here.
2. Sustainable Meat Eating
Sustainable meat consumption is about choosing meat from sources committed to protecting the environment, treating animals humanely, and adhering to ethical farming standards. Opting for meats that are locally sourced, produced through regenerative farming methods, grass-fed, and certified organic stands in stark contrast to the industrial farming model, which contributes to significant environmental degradation and often disregards animal welfare.
In addition, to environmental and ethical considerations, health concerns drive this trend, as industrially produced meat can contain detrimental substances such as pesticides, herbicides, antibiotics, and hormones. Shifting towards sustainable meat allows individuals to access essential nutrients prevalent in animal products, support local and ethical farming, and find a compromise between the extremes of veganism and traditional, less sustainable meat consumption patterns.
Note: all our beef products are certified organic, grass-fed, grass finished and regeneratively farmed.
3. Recovery Clubs
Recovery has emerged as a hype in the wellness and fitness industries, with a growing awareness that adequate rest and recuperation are as vital as the workouts themselves. The rise of recovery as a leading trend in health and fitness is deeply intertwined with biohacking — a movement aimed at optimising the body's potential for a longer, healthier life.
As part of this movement, recovery techniques are used not just for athletic performance but as tools for personal enhancement. Incorporating saunas, ice baths, red light therapy, hyperbaric and cryo chambers, and compression boots into regular routines is fuelled by the biohacking community's pursuit of peak physical and mental condition.
The biohacking philosophy drives this shift that proactive recovery can significantly extend one's health span — the period of life spent in good health — by reducing wear and tear on the body and facilitating more efficient repair processes. As people strive for increased longevity and improved quality of life, these recovery methods are becoming integral to the regimens of those looking to push the boundaries of what's traditionally expected of health and aging.
The recovery trend, therefore, is not only about bouncing back from exertion; it's a strategic component of a broader movement towards self-optimisation and longevity. Membership-based recovery clubs and hubs integrating various recovery methods will be places to hang out, socialise and be seen in 2024.
4. Prolonged Fasting
Fasting is here to stay and gain more traction as a health trend for several reasons. At its core, fasting — the practice of voluntarily abstaining from food for specific periods — is seen as a way to reset and rejuvenate the body's systems. Proponents argue that it aligns with our evolutionary past when food was not always available, thereby giving our bodies a break from constant digestion and the chance to repair at a cellular level.
Scientific studies have suggested that fasting can lead to various health benefits, including improved metabolic health, increased longevity, and better brain function. Intermittent fasting, one of the popular forms, where eating is restricted to a certain window of time each day, has been linked to weight loss and improved blood sugar control.
The simplicity of fasting also adds to its appeal. It doesn't require special foods or diets — it's more about timing and restraint. Moreover, in a world where people are constantly bombarded with choices and complexity, fasting offers a return to simplicity and discipline that can be psychologically rewarding.
While in the recent past, people were worried about fasting for just one day, celebrities and influencers normalised fasting for 3-5 days, and this trend will take over in 2024 for its remarkable health benefits.
Want more on fasting? Start here
5. Tailored Breathwork
Breathwork is emerging as a wellness trend, with scientific backing highlighting its profound impact on various aspects of health. This practice, which involves intentional manipulation of breathing patterns, is not new; it's deeply rooted in ancient traditions.
However, it's gaining modern acclaim for its ability to enhance physical performance by optimising oxygen use and improving cardiovascular efficiency. Studies also show that controlled breathing can lead to better sleep by activating the parasympathetic nervous system, which promotes relaxation and restfulness.
On the mental health front, breathwork serves as a powerful tool for reducing stress, anxiety, and symptoms of depression by regulating the body's stress response.
Furthermore, it's linked to improved focus and cognitive function, making it a comprehensive practice for overall well-being. The accessibility of breathwork—requiring no special equipment or location—adds to its popularity, positioning it as a versatile trend in the pursuit of holistic health.
Beyond traditional breath control techniques, popular practices like mouth taping and the Wim Hof Method (combining deep, rhythmic breathing with cold exposure) will keep trending in 2024.
Veronika Larisova
Co-Founder, Registered Nutritionist, Exercise Physiologist
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