When you think of the ultimate form of self-care, what comes to mind? For some, self-care might look like staying in, putting on comfy clothes, and ordering a pizza. To others self-care might be face masks, staying hydrated, and dry brushing. At its core, self-care looks differently for every single individual. As a supplements company, we believe that self-care is directly linked to wellness. There are many different aspects of health: mental, physical, emotional, and spiritual to name a few. When one of these areas is neglected for too long it can manifest in the body as stress, burnout, disease, or instability. The aim for our health should always be about balance, so what is one of the ways you can ensure that you’re nourishing yourself from the inside out? It’s through the path of self-care!
The global wellness economy is growing and it isn’t going anywhere anytime soon. In 2022 it reached a staggering $5.6 trillion! This number goes to show that right now, quite possibly more than ever, humans are prioritizing their health and practicing self-care.
Here are a few statistics from the Global Wellness Economy Monitor in 2023:
- North America is the largest regional market for physical activity, at $361 billion in 2022!
- The healthy eating, weight loss, and nutrition sector has grown from $911 billion in 2019 to $1,079 billion in 2022.
- The three largest regions for personal care and beauty are North America, Europe, and Asia-Pacific.
Although these stats go to show that people are willing to invest in wellness, self-care doesn’t always need to come at a cost. If you have the ability to do so, you might be able to afford wellness related expenses but there are also things you can do as self-care practices that don’t cost a thing.
In this blog post we will dive deeper into some self-care practices that might just be worth the investment, and others that are completely free. If you want to learn more how to optimize your wellness and take that self-care game up a notch, keep on reading!
2024 Self-Care Trends
We live in a world full of distractions, stimulation, and things constantly trying to grab our attention. Sometimes it can feel like our brains are running at full-speed, and that is why meditation has been continuing to gain global popularity.
Meditation is the practice of focused concentration, it’s bringing yourself into the present moment, ultimately it is about cultivating stillness from within.
Approximately 200 to 500 million people practice meditation across the world. For someone who has never done it before, it can seem daunting and difficult. The good news is that nowadays there are so many styles and ways to practice meditation. Whether it’s through a guided app or a YouTube video there are endless amounts of meditation practices and lengths you can choose from.
Shutting off your brain and sitting in silence takes practice, but one thing is for sure, the benefits are incredible.
Studies actually show that meditation can control anxiety levels, lessen stress, enhance self-awareness, and even improve memory!
While coffee is widely still one of the most popular stimulants and energy boosters, alternatives have also been rising in popularity. Long-term high caffeine consumption can have some consequences, so more people are opting for options that will leave them feeling more energized, naturally.
Stepping into 2024, we predict that some of the top caffeine alternatives will be maca, cocoa, turmeric, and adaptogenic mushrooms.
Here some more details about each of these energizing alternatives and why they have incredible wellness benefits too..
Maca: This organic superfood from Peru can boost energy, stamina, immune support and sexual health. It’s nutty in flavor and can be added to coffee, smoothies, baked goods, and more!
Cocoa: Rich in micronutrients and powerful antioxidants, cocoa has many health benefits. Cocoa contains a healthy amount of caffeine which naturally boosts energy levels. It also contains magnesium which is an essential for our overall wellness.
Adaptogenic mushrooms: Adaptogens help the body “adapt to” environmental, physical, and biological stressors. Certain mushrooms are starting to be used more for their energy boosting and neurological benefits. Lion’s mane, reishi, chaga, and cordyceps are just a few different mushrooms you can find in powder form and can be added to drinks, smoothies, and more!
This may not be news to you but many Americans are seriously struggling with sleep. A study from sleephealth.org found that 50 to 70 million Americans deal with sleep disorders, and 1 in 3 adults do not get the recommended amount of sleep for their health. These numbers are pretty staggering considering just how important sleep is for our overall health and mood!
The good news is that a trend called “sleep syncing” has emerged and isn’t going anywhere for 2024. Sleep syncing is the practice of aligning your sleep with your body’s natural rhythm. This process involves going to bed and waking up at the same times everyday in order to regulate your body’s internal clock. It can take time for this to become a regular and consistent practice but with time your body can get used to this sleep-wake window.
Some ways to support your sleep syncing journey include:
- Avoiding screens and bright lights at least 1 hour before bed.
- Taking relaxing supplements that can help you wind-down.
- Rising with the sun and getting sunlight in your eyes and on your skin first thing in the morning.
Picture this: You’re lying down with your eyes closed on a comfortable mat, for the next half hour you are being “bathed” in therapeutic sounds, vibrations, and frequencies. These sounds coming from crystal bowls, tuning forks, and gongs are all giving you the experience of ultimate relaxation and meditation. This is essentially what a sound bath is and it is shown to have mental, emotional, and physical healing benefits!
Sound baths are a self-care and wellness trend that can be attended in person or even virtually. Sound is vibration, and our brains react to everything that comes in through our ears. During a sound bath, brainwave states are altered from beta and alpha to theta, allowing for a relaxed and dreamlike state.
Sound baths have been said to reduce anxiety, lessen stress, and promote better sleep! Who doesn’t want more of that going into 2024?
Although taking supplements is nowhere near a “new” self-care trend, it is one that is absolutely sticking around going into 2024. Supplements are exactly what the name states, meant to “supplement” our lifestyle. Taking vitamins are certainly not a bandaid solution and by no means are they the only aspect of health, but they can make a huge difference.
At NutraChamps, we stand by the fact that our wide range of supplements can support you with championing your life! This means that whether you’re a busy student, Mom, CEO, or just looking to feel better – we have something that can assist you on your journey and path.
Are you going through life without a lack of presence? Are you racing through the day without stopping for a single moment to take a deep breath? Living this way consistently for too long is the opposite of self-care, and one way you can break the pattern of being ungrounded is by practicing mindfulness.
Mindfulness is a cognitive skill of becoming more self-aware and present in one’s own body and actions.
Going into 2024, some examples of how you can practice even more mindfulness include:
- Taking time to actually chew your food instead of rushing through a meal and shoving down food.
- Starting the morning with some box breathing (breathing in for a count of four, holding for a count of four, and out for a count of four, repeat)
- Listening to your body and resting when you feel you need to
With time, mindfulness can become your new way of responding to life, rather than just reacting to it.
All in all, when it comes to taking care of ourselves, we must make it an absolute priority going into a brand new year. The truth is, we can only truly show up for others based on the capacity we have within ourselves. Although it might seem impossible now, burnout can absolutely be avoided simply by prioritizing self-care and relaxation. In the fast-paced world we live in today you will come to find that the way to achieve peace is through balance, and one of the way balance occurs is with self-care.
What were some of your takeaways from this blog post? Do you have a favorite self-care practice you’re bringing in to 2024? Let us know down below in the comments!