6 Effective Self-Care Trends to Try in Fall 2023
In today’s fast-paced world, self-care has become more important than ever. It’s not just about pampering yourself with occasional spa days; it’s about adopting holistic practices that promote overall health and well-being.
With the upcoming holiday season, it can be difficult to take time for yourself. By establishing regular self-care routines that work for your needs, it becomes easier to enjoy the wonderful parts of the holidays and feel less of the stress and rush that is often associated with this time of year. In this article, we will explore six science-backed self-care trends that are gaining popularity among individuals seeking to improve their physical and mental health.
Cold Water Therapy: The Icy Path to Wellness
Cold water therapy, also known as cold immersion or cold exposure, is a practice that involves immersing your body in cold water, often in the form of ice baths or cold showers. This fun trend has become increasingly popular due to its shock factor daring its potential benefits, including improved circulation, reduced inflammation, and enhanced mental resilience. You can try it for yourself at home with a cold shower, ice bath, or by visiting a cold therapy facility!
One study published in the Journal of Physiology (Heinonen et al., 2016) found that regular cold water immersion could increase the production of norepinephrine, a hormone associated with stress adaptation. This hormone helps improve mood and reduce anxiety. Cold water therapy can also stimulate the release of endorphins, which act as natural painkillers and mood elevators.
Incorporating Mushrooms into Your Diet: Nature’s Healing Superfood
Mushrooms have been a staple in traditional medicine for centuries, but their popularity as a superfood is on the rise. You can’t walk down a grocery store aisle without seeing something fortified and infused with some variety of fungus that you’ve never heard of. Varieties like shiitake, reishi, and lion’s mane, are rich in antioxidants, vitamins, and minerals, making them a promising addition to a balanced diet. Try them as a supplement or even as an alternative to coffee and tea!
Research published in the journal Food Chemistry (Barros et al., 2008) highlights the high antioxidant content of mushrooms, which can help combat oxidative stress and reduce the risk of chronic diseases. Additionally, certain mushroom compounds, such as beta-glucans found in shiitake mushrooms, have demonstrated immune-boosting properties in studies published in the International Journal of Medicinal Mushrooms (Wasser, 2002).
At CORE, we offer specialized, functional nutrition advice and a wide array of professional-grade supplements. We are passionate about finding unique nutrition solutions for each individual, and offering the right supplementation when necessary.
Facial Yoga + Massage: The Natural Facelift
Facial yoga, also called facial massage, is a non-invasive and cost-effective way to promote healthy, glowing skin and reduce the signs of aging. This trend involves performing facial exercises and stretches to tone facial muscles, improve circulation, and maintain a youthful appearance. Performing facial yoga also provides similar benefits to lymphatic and myofascial massage, as it encourages the flow of lymphatic fluid held in the face and head and improves elasticity.
A study published in JAMA Dermatology (Alam et al., 2018) investigated the effectiveness of facial yoga and facial massage in reducing signs of aging. The study found that participants who practiced facial yoga for 30 minutes daily over 20 weeks experienced a significant reduction in the appearance of fine lines and wrinkles. Facial yoga can also help relieve tension and stress, promoting an overall sense of well-being.
Mini Meditation Sessions: Finding Moments of Peace
Mindfulness meditation is a timeless practice that has gained mainstream recognition in recent years. It involves focusing your attention on the present moment, which can help reduce stress, and anxiety, and enhance overall mental well-being. With the increasingly fast pace of the world and our individual lives, ‘mini-meditation sessions have become a wonderful way for people to cultivate more moments of peace in their lives.
A growing body of research attests to the advantages of mindfulness meditation. For instance, a study featured in JAMA Internal Medicine (Zeidan et al., 2016) underlines its capacity to markedly alleviate symptoms of anxiety, depression, and pain. Moreover, it has been shown to enhance the quality of sleep and fortify one’s ability to navigate stress. These findings emphasize that, regardless of the time available, even short bursts of meditation can contribute significantly to our mental and emotional well-being.
Mindful Drinking: A Healthier Relationship with Alcohol
As the awareness of the impact of alcohol on health grows, many individuals are adopting a more mindful approach to their alcohol consumption. Reducing alcohol intake or practicing occasional alcohol-free days can have a positive impact on overall health.
According to a study published in The Lancet (Wood et al., 2018), there is no safe level of alcohol consumption regarding its impact on health. Even moderate alcohol consumption can increase the risk of various health issues, including cancer and cardiovascular diseases. Reducing alcohol intake or embracing alcohol-free days can lower these risks and lead to better overall health.
Sleep Syncing: Aligning Your Sleep with Your Circadian Rhythms
Sleep syncing, also known as circadian rhythm alignment, involves adjusting your sleep schedule to match your body’s natural circadian rhythms. This trend acknowledges that quality sleep is a cornerstone of good health and focuses on optimizing sleep patterns.
Research published in Nature Communications (Archer et al., 2018) highlights the importance of circadian rhythms in maintaining health. Disrupted circadian rhythms have been linked to various health issues, including obesity, diabetes, and mood disorders. By aligning your sleep with your circadian rhythms, you can improve sleep quality, enhance cognitive function, and boost overall well-being.
Final Thoughts
As the importance of self-care continues to gain recognition, individuals are exploring various trends to enhance their physical and mental well-being. From cold water therapy and incorporating mushrooms into your diet to facial yoga, mindfulness meditation, drinking less, and sleep syncing, these self-care practices offer promising benefits backed by scientific research. Remember that the effectiveness of these trends may vary from person to person, so it’s essential to consult with healthcare professionals before incorporating them into your routine.
Ultimately, the path to optimal health and well-being lies in finding the self-care practices that resonate with you and align with your unique needs. Optimal health does not have just one definition; it looks different for everyone. To learn more about finding your path to optimal health, visit Santa Cruz CORE or give us a call today!
Sources
Alam, M., Walter, A. J., Geisler, A., et al. (2018). “Association of facial exercise with the appearance of aging.” JAMA Dermatology.
Archer, S. N., Oster, H., Wu, M. F., et al. (2018). “Mistimed sleep disrupts circadian regulation of the human transcriptome.” Nature Communications.
Barros, L., Venturini, B., Baptista, P., & Estevinho, L. M. (2008). “Chemical composition and biological properties of Portuguese wild mushrooms: A comprehensive study.” Food Chemistry.
Eldridge, Zara. “10 Health and Wellness Trends to Try in 2023.” Shondaland. January 24, 2023. https://www.shondaland.com/live/body/g42623427/10-health-and-wellness-trends-to-try-in-2023/#
Heinonen, I., Laukkanen, T., & Vianna, L. (2016). “Effects of cold exposure on cardiovascular, respiratory and metabolic functions in humans: A review.” Journal of Physiology.
Wasser, S. P. (2002). “Medicinal mushrooms as a source of antitumor and immunomodulating polysaccharides.” International Journal of Medicinal Mushrooms.
Wood, A. M., Kaptoge, S., Butterworth, A. S., et al. (2018). “Risk thresholds for alcohol consumption: Combined analysis of individual-participant data for 599 912 current drinkers in 83 prospective studies.” The Lancet.
Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2016). “Mindfulness meditation improves cognition: Evidence of brief mental training.” JAMA Internal Medicine.