10 Health Trends for 2023 that you Might Need to Know!
Andrea Trank
If you need help managing stress and anxiety, if you have chronic health issues or pain or just want to age vibrantly, I can help!, HeartMath Trainer/ Trauma Coach, Health Coach, Somatic Yoga Teacher. All certified
Mental Health Tops the List in 2023 for Many People!
Are you interested in what is trending health-wise in 2023? I am. In my research,?I was?excited?to see that many trends are based on a growing understanding of the?connection?between our?mental, emotional,?and?physical health. Over the next two weeks, I will share?ten?of these trends which I gathered from organizations such as the Cleveland Clinic as well as trends that I have picked up based on my research and experience. Here are five of them (not in order of importance)!
1.Mental health?is topping the list. In fact, according to LinkedIn Editor Taylor Borden,?45 percent of adults?listed?improved mental health?as their?top goal?for the?coming year.??Focusing on mental health?moved the needle?most for me in reaching my other health goals and convinced me to devote greater time and effort in using?HeartMath, yoga?and other?mindfulness tools?helping clients.?This is why all of my yoga classes including HeartMath practices as well as asanas and breathwork.??Check out an example here on my?YouTube Channel ?and please subscribe for more helpful videos.
2.?Savoring?joyful moments?each day can have big effects on your nervous system and mental health. We are wired to focus on the negative and there is an evolutionary benefit to doing that — it keeps you safe.?However, spending small bits of time daily and?tracking moments of joy?can dramatically improve our mental, emotional and physical health.??See this article ?I wrote recently on the gratitude practices and the?Happiness Project.
3. Embrace Exercise Snacks! If yoga or other forms of mindful movement are not already part of your life, you might want to start small— say?15 minutes?a day and then add in another 15 minutes of something?more cardiovascular.?Just two short time periods of exercise, can have enormous benefits and be far less intimating,?according to endocrinologist Shirisha Avadhanula, MD in the Cleveland Clinic article on 2023 Health Trends.?To assist you in this effort, I am creating shorter videos for my?on my YouTube channel ?to meet the need for?Exercise Snacks.?This one is really helpful if you sit too much and have very tight hamstrings.
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4. ?#BeautyMadeBetter .?I am so excited to see more and more companies becoming aware of the toxins in beauty products. However, it is still of?great concern?that, in the U.S., few ingredients used in cosmetics and skin care that have been shown to be dangerous have been banned by the Food and Drug Administration (FDA). In Europe, cosmetics have been much more strictly regulated as countries have banned more than 1300 ingredients that are shown to have harmful qualities.?While?cleaner products?tend to be more expensive, and you still need to do your research, I have found quite a few that work for me.
Here is what I heave learned and might help you. Just because the label says “all natural”, that does not mean squat. You need to?read the ingredients and get familiar with the ones that are harmful.?Also familiarize yourself with the term?“White Washing,”?which is the practice of putting a few drops of something organic in a product to make the claim that it is safe and better for you.
The?Environmental Working Group ?does a good job listing ingredients that you should avoid in your products that you put all over your skin and hair.?Their website is packed full of information however, it can be annoying if you do not want to be solicited. The bottom line, in 2023, join the trend and?commit to paying attention to what you put on your skin, since it is your biggest organ.??You will definitely be improving your health and supporting companies that care about your health!
5. Go Away Toxic People: Speaking of toxics,?keeping toxic people at bay is also trending in 2023. According to the article from the Cleveland Clinic, “If you’re feeling taken advantage of, disrespected or as if your feelings don’t matter, make 2023 the year you establish?healthy boundaries in your relationships,” says Psychologist Chivonna Childs, PhD. “We need to set boundaries to protect our mental health first and foremost,’ she says. ‘When we set boundaries, we teach people how to treat us.” You can start by becoming aware of how you treat yourself.?Do you say harmful things to yourself??Do you put yourself down??What do you see when you look in the mirror–all of your flaws or your positive qualities??Commiting to your mental and emotional health will greatly benefit your physical health in the long run.
6. Forget the Diet: Focusing more on lifestyle changes and less on rules and calories. Based upon my training and personal experience, I can tell you that there is?no one right way to eat for everyone.??There are many wrong ways to eat which include too much?processed foods, too much sugar, poor quality of food?and?eating too much?at the?wrong time.??But the?magic bullet diet?is not?vegan, paleo, keto?or whatever you are sticking to?religiously?for years in order to age vibrantly, nutritionally speaking. Why? Because limiting yourself to only?one eating plan for long periods of time?can often lead to?nutritional deficiencies,?stomach issues?as well as?psychological problems like shame and blame. A better approach is to eat mindfully, vary your diet as needed and continuously?experiment?with foods with a?curious attitude?in order to make the necessary changes over time to meet your current needs.?If you can afford it, testing is helpful too.?For instance, there are now?tracking devices that monitor your blood sugar before and after every meal.?I have been researching these devices because?maintaining blood sugars in the optimal range?can prevent a host of metabolic disorders, including diabetes, heart disease and cognitive decline. The?bottom line when it comes to nutrition?is to eat?real foods?that are as?clean and nutrient-dense?as possible.?Remember the term “diet” in the animal kingdom is defined as foods that animals eat to survive. Isn’t it time we use this term in a way that does not mean deprivation and losing weight but an optimal way of eating for thriving?
7. Adaptogens: Speaking of healing through foods, try adding?adaptogens?to your daily eating habits. Adaptogens are?active ingredients in plants and mushrooms?that?help your body deal with stress, anxiety?and?fatigue.?For instance, if you need more energy, the herbs help energize you. If you need to calm down, they assist in that process as well.?Adaptogens have been used in Traditional Chinese Medicine (TCM) and Ayurvedic Medicine (the sister science to yoga) for years.?They have recently become more mainstream. I use?rhodiola, holy basil, licorice root*?and various forms of?ginseng.?Also popular is?ashwagandha.?My body does not tolerate ashwagandha, which is in the nightshade family. You can get adaptogens in a?supplement form?or a?tincture?or in?herbal teas.?Quality matters a great deal when you are using herbs. In other words, don’t pick a supplement that is labeled ashwagandha, but lists sugar as its first ingredient.?Reach out to me if you need assistance in figuring out what to eat, cook or in choosing supplements and herbs by?clicking here .?(Note: Be careful with licorice root if you have high blood pressure)
8. Cellular Health: a few years ago, it was all the rage to talk about?gut healing?when it comes to your health. I still believe healing the gut should be included in any effort to get well. Recently, I learned a great deal about the?nervous system’s role in healing. In fact, you can sign up today to attend a?FREE three-day event?where many professionals including myself are presenting the latest information for FREE during?The Modern Wellness Summit 2: The Nervous System Reset . Click on the link for more information and to register.
?In 2023, the role of your cells and the?mitochondria?inside your cells is taking center stage. According to Ari Whitten, Author of?The Energy Blueprint,?mitochondria, (cellular engines) “are the crux of health, energy and longevity.”?Cellular dysfunction can lead to a variety of conditions and disease ranging from?obesity to diabetes to cancer to cardiovascular disease, and to age-related brain decline.?I have been checking out some of his simple suggestions and adding them into my daily routine. They include?“fasting, Intermittent nutrient cycling, cold exposure, heat exposure, red and near infrared light, oxygen bankruptcy*, UV light, and dietary phytochemicals”.?In a four part webinar I watched last week, he explained a term called?hormesis?which adds small but concentrated amounts of stress to rewire?“your body at the cellular level to be a bigger and stronger (engine) which help with disease prevention, longevity and energy.”?Click on the picture below for a short audio I made on a somple way to improve your cellular health with oxygen bankruptsy. Thank you Ari Whitten!
9. Sleep and rest: If you are like me, you might not have?prioritized rest.?In fact,?I used to think of rest as something I did when I got sick.?If I was not?go, go, going all the time,?then I must be ill.?However, the science for resting and sleeping well to keep from getting sick is growing.?Pausing to rest?with small mindful moments?throughout the day?will help you get?better sleep at night.?This is known as?“sleep hygiene”?and it does not start when the sun goes down.?Throughout the day, your?circadian rhythm?is set.?Science shows the?first thirty minutes right after waking?is very important for creating the nighttime dose of?melatonin, a hormone.?Whitten also suggests you learn about and work with your sleep chronotype.??There are?4 sleep chronotypes?–?bear, lion, wolf?and?dolphin. if you are curious to learn about yours, check out this?informational article.
10. Work with a Health Coach: The last trend I saw in my research could appear to be self-serving but it was in a Cleveland Clinic article on health trends.?Working with a health coach can be very beneficial,?according to the Cleveland Clinic, which interviewed exercise physiologist Katie Lawton, M.Ed.?“Living healthier is a pretty common goal but getting there can be a struggle. Maybe you just need your own personal health coach to serve as a guide on your wellness journey.”?According to Lawton, in 2023 she would like to see more people tap into the expertise and energy that health coaches offer.?“It’s not a new service,”?Lawton notes,?“but it’s one that deserves to be used more…If your goal is to improve your overall health, then a health coach is great,”?Lawton encourages. “They can help you get moving in the right direction.”?The article adds that?accountability?can be extremely helpful for reaching your goals. So, if you need a health coach, who walks the walk not just talks the talk, please?Reach out for a 20 minute FREE consult.
Wishing You Vibrant Health in 2023 No Matter What You Are Facing!
Andrea Trank
239-634-0739
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1 年Great tips Andrea Trank! Tip 5 reminded me of a tip of one of my coaches. Next to a to-do list, he had a not-to-do list. He created a list of things that drained energy and he decided not to do those things any more. For instance, he was very creative and started al kinds of new ventures and on birthday parties, he was always talking about his business ideas very enthiused, only to get feedback like "why won't you finsih this one first, do you always need to start something new, isn't you current business succesfull?"etcetera and he started to defend his new ideas. He always felt exhausted after those parties (which didn't feel like a party to him). So he decided to never talk about (his) business at those parties any more.
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1 年I couldn't agree more! Mental health is a top priority for many in 2023. Keep sharing these valuable insights on health trends, #mentalhealth #wellness #mindfulness
I empower Tech Leaders to overcome challenges, be courageous and build strong teams.
1 年Great tips Andrea! I keep thinking I prioritize rest and I keep discovering where and when I'm not doing it! it's a continuous work.