Tuesday, 21 May 2019

14 ways to bring wellness into your life In 2019 – Myjoyonline.com

This year, the wellness world got a makeover. People started having more open and honest conversations about mental health, green beauty went mainstream, and CBD took over the world (that’s only a slight exaggeration). All the while, as we called in last year’s trend report, people embraced intermittent fasting, breathwork gained traction, big food brands acquired smaller health-focused companies (case in point: the recent news that Kraft acquired Primal Kitchen and PepsiCo bought Health Warrior), and we all started to realize that social media might be contributing to our anxiety.

Building upon the progress we’ve made in 2018, we’re predicting that wellness will only continue to become more accessible and earth-friendly this year. Another big theme on our radar—one that we explored during this year’s revitalize event—is the blending of old and new. More and more ancient practices that have withstood the test of time will enter mainstream consciousness, and we’re hoping this return to simplicity sparks a connection that’s real and timeless in all of us.

2019 is sure to be another exciting moment in our collective wellness journey. To recap where we came from, check out our 2015, 2016, 2017, and 2018 reports. To see where we’re going, read on.

1. Our recovery will get a high-tech makeover.

Photo by mbg Creative

At mbg, we’ve long emphasized the importance of recovery in a well-rounded movement routine, so it’s been exciting to see slow fitness really take off over the last few years, in all of its foam rolling, magnesium-bath-loving glory. And as we continue to take recovery more seriously, gadgets will pop up to help us do so.

In 2018, we watched as the TheraGun, a pricey handheld massage machine developed by a chiropractor, became the go-to tool to help people recover like the pros (Kyrie Irving was spotted using one during the 2017 NBA finals, which helped catapult the locker room tool into the mainstream).

This year, celebs such as Michael Phelps and Ashley Graham told mbg that they swore by the machine; TheraGun shot up to its highest search traffic on Google; and other percussive therapy tools like TimTam and Hypervolt entered the market at slightly lower price points (TheraGun retails for $399; these come in at $199 and $349 respectively). Research continues to affirm that massage therapy helps improve muscle performance and increase range of motionafter strenuous workouts, so the trend is backed by science as well as star power.

“Consumers are looking for ways to make these recovery services a part of their everyday lives. Products like Theragun allow you to take the recovery tools home, getting percussive therapy muscle relief without having to book an hour with a specialist,” Shom Chowdhury, the Global Health & Wellness Director of Soho House, speculates about the tool’s popularity. “In 2019 I expect to see more consumers adopting to at home fitness offerings, which will ultimately expand the total addressable market for the industry.”

Looking forward to next year, we bet you’ll also start to see a lot more gadgets like this popping up at your local gym, and in studios solely dedicated to recovery such as Upgrade Labs, a new fitness concept from Bulletproof’s Dave Asprey that offers 15 treatments for improving mental and physical performance and recovery and claims to be the first facility to offer state-of-the-art biohacking equipment to the public.

“Growth doesn’t happen during the workout but during the recovery phase,” says Upgrade Labs CEO Martin Tobias. “Modern recovery technologies use stronger signals like vibration, infrared light, targeted compression, intense cold, intense heat, powerful detoxification, and advanced nutrition to speed recovery and development.”

At Upgrade, which started in Santa Monica and will expand to Beverly Hills before the end of 2018, there are cryotherapy and infrared light beds, machines like Virtual Float Tanks to “drop your brain into a meditative theta-wave state, providing deep relaxation and clarity of thought,” and treatments that specifically support brain training and recovery (another wellness trend mbg is calling this year).

Over in New York, people are also playing around with new ways to tend to their bodies and minds. Tune Studio, which first launched at mindbodygreen’s 2017 revitalize event, combines vibration and sound into recovery beds that can be booked for 15-minute sessions, each one using different frequencies to help you relax and recharge. And over at ReCover, the city’s first studio solely for recovery, the most sought-after offering is NuCalm—a 30-minute immersive “power nap” that provides two to three hours of restorative sleep. Co-founder Rick Richey says that this promise of shut-eye and stress reduction by way of technology appeals to more than just athletes. “Now we can see that recovery goes beyond athletic performance and can be used to help increase sleep, clear the mind, and de-stress,” he tells mbg. “Most people think recovery is only physical. However, there is a huge mental and cognitive component as well.”

According to Brian Smith, the Managing Director at investment banking company Piper Jaffray, this focus on what he calls “intelligent recovery” will only continue in 2019 as more people seek new ways to satisfy their fitness goals that are safe, enjoyable, and convenient.

2. Plant-based fish will be the next alt meat to go mainstream.

Photo by mbg Creative

As we predicted, the plant-based meat market is now booming, with sales surging 23 percent in 2018 thanks to innovative companies with some serious backing behind them like Beyond Meat and Impossible Foods. Meanwhile, plant-based dairy now accounts for 13 percent of all milk sales. With chicken, beef, and dairy already transforming to keep up with consumer preferences (and the planet’s demands), fish is the logical next candidate for a plant-based makeover.

Sophie’s Kitchen, an early plant-based fish provider, now offers nearly a dozen skews to appeal to different palates (think: “scallops” and “crabcakes” made from pea and potato starch). The brand, which sells in Whole Foods Market, Sprouts, and other health stores around the United States, reported that sales increased 72 percent between the first quarter of 2017 to the first quarter of 2018. New companies such as Ocean Hugger Foods and Good Catch are entering the market just as it heats up, serving up plant-based alternatives to raw and canned tuna respectively.

Good Catch, which raised $8.7 million in its Series A Funding Round, sees enormous potential to bring a better product to health-conscious vegetarians and vegans as well as people with fish allergies. Their shelf-stable tuna fish, which will be sold in Whole Foods Market as well as on Thrive Market and FreshDirect (two of the company’s investing partners) starting in early 2019, is made from beans and has 14 to 15 grams of protein per serving. It also contains omega-3s from algae oil extract and “matches up nutritionally to what you’d find in fish,” according to co-founder Eric Schnell.

For Schnell and the Good Catch team, this product is just the beginning of a push to introduce a new kind of nutrient-dense “fish” to the global market. “There are 300 marine animals that are fished around the world for consumption and only 30 land animals,” Schnell says. “So the opportunity to disrupt the marine category is 10 times bigger than chicken, beef, and pork.”

Chef Chad Sarno, another co-founder, who was previously a chef at Whole Foods Market corporate, says that in a world where nearly 90 percent of the world’s marine fish stocks are overexploited, there is tons of room to grow in this space—as long as you’re putting out a product that tastes great.

T.K. Pillan, a Managing Partner at a nutrition-centric equity fund PowerPlant Ventures, echoes the sentiment: “If awareness of the negative impacts of ocean fishing and contaminants spread quickly, plant-based fish could follow the plant-based meat market in its recent accelerated growth.”

3. Understanding the circadian rhythm is the key to way more than just better sleep.

By now you’ve probably heard of the circadian rhythm, also known as our body’s biological clock. But did you know that this daily cycle has everything to do with two important hormones: cortisol and melatonin? 2019 will be the year that we all learn just how important the daily fluctuations in these two hormones—and the circadian rhythm in general—is to your health.

Simply put, the hormone cortisol is supposed to peak in the morning, helping wake us up and make us feel alert and ready to tackle the day. Later on, melatonin starts to rise to encourage us to wind down at the end of the day. But when these hormones are out of whack, they can leave us feeling tired all day and totally amped when we are trying to get to sleep at night.

If you can relate to this, you’re definitely not alone. And the consequences extend far beyond poor-quality sleep. According to Satchin Panda, Ph.D., author of The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health From Morning to Midnight, and a leader in the emerging science of the circadian rhythm, “When you don’t honor this daily rhythm or let this cycle get out of whack, it can contribute to weight gain, diabetes, high blood pressure, and many other diseases.”

So what exactly throws off this important hormone cycle? According to Lynn Laboranti, M.S., R.D., a registered dietitian for Nature Made, one the “major driving factors” of sleep disruption is a symptom of our crazy-busy lives: the blue light from our screens in the evening. “When we’re exposed to the light during the day, it suppresses the production of melatonin to keep us alert. But at nighttime, we might be exposed to light from our phone or computer screens, which can shut melatonin down and when we really need it to work for us to promote restful sleep,” she explains.

Shutting off electronics and light can help your body do what it needs to do in the evening: produce melatonin and wind down to go to sleep. It’s no surprise, then, that we’ve seen an explosion of blue-light-blocking glasses—from brands like Pixel Eyewear, Felix Gray, TrueDark, and Quay Australia—and blue-light-blocking screen protectors, like these from Eye Just. The iPhone now has a Bedtimefeature that aims to support a regular sleep-wake cycle, and all of our phones now automatically emit less blue light in the evening. People are tracking their sleep more than ever with their phones and new technologies like the Oura Ring, which tracks sleep and activity and is a favorite of Prince Harry. GE released a new C Sleep by GE light bulb, which changes from bluish light in the morning to orange light in the evening to support your sleep-wake cycle. A melatonin supplement, like those from Nature Made, offers another way to support sleep, providing ingredients that work with your body to help you fall asleep—without drugs.*

Beyond the gizmos and gadgets, simply getting out in nature can help regulate your sleep-wake cycle. This year, we learned it only takes one weekend of camping to reset the body’s internal clock, and spending time outdoors, away from artificial light, can significantly rev up your body’s melatonin production. According to Ellen Vora, M.D., a holistic psychiatrist and mbg Collective member and class instructor, this makes a lot of sense: “I recommend that my patients crawl into bed super early—even as early as 9:30 p.m. (although many of my patients are shocked when I first suggest this, thinking, that’s not bedtime, that’s practically dinnertime!). Many of my patients’ insomnia, anxiety, depression, bipolar disorder, and ADHD improve significantly with this earlier bedtime. The reasoning is that the human body functions best when it’s in sync with the sun and the moon,” she says.

One of the most important things you can do to honor your circadian rhythm is maintain a consistent sleep-wake cycle. According to Michael Breus, Ph.D., a board-certified sleep specialist, “If there’s one thing you want to do to improve your sleep quality, it is keep a consistent sleep-wake schedule—even on the weekends. Why? Each morning when you wake up at the same time, you get sunlight through your eyes, which helps reset your circadian rhythm. This reset impacts every organ system and every disease state. In addition, your brain then knows when to fall asleep and when to wake up, and this allows your sleep cycle to become more efficient, and increase deep sleep.” Amy Shah, M.D.—an integrative medicine doctor and mindbodygreen Collective member—makes a point to do this every single morning. “Getting that morning sun before 10 a.m. sends signals to your suprachiasmatic nucleus in the hypothalamus and resets your brain. And the benefits of this extend beyond sleep to better hormone regulation and overall health,” she explained.

In 2019, we’ll continue to learn more about how to live a life that supports this cycle, which could very well bring our energy levels, productivity, and mood to a whole new level. We have a circadian clock in every single cell in our body, so it’s not just about restful sleep (although that’s important!). It’s about getting in touch with our body’s natural intelligence and learning to honor it.

* This statement has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

4. The ancient art of Ayurveda will get modern—and ubiquitous.

We’ve been reporting on the ancient healing system of Ayurveda for years, and the 5,000-year-old holistic health system, Sanskrit for “knowledge of life,” has spurred other trends including our obsession with turmeric and kitchari cleanses. In 2018, though, it exploded into public consciousness via a new embrace of healthy mitochondria, the ketogenic diet, and other fat-friendly approaches to food, which led to the emergence of ghee as a cooking staple.

Ghee is a fixture in Ayurvedic cooking, made from butter that’s had the milk solids removed. Brands like Ancient Organics and Fourth & Heart have found shelf space at Whole Foods Market, yes, but also Safeway and Stop & Shop, which means it’s now easier than ever for people across the country to add a dose of Ayurvedic goodness to their lives. 

Hollywood has been huge in bringing Ayurveda to the mainstream, with a number of celebs trying—and subsequently sharing on social media—the Ayurvedic cleanse called panchakarma. The panchakarma (which includes a specific diet, herbal regimen, oil rituals, and enemas) has gone from a fringe, crunchy detox to the program of choice for Hollywood’s elite.

Surya Spa, located in the hills of Pacific Palisades, is their home base. Busy Philipps, Kate Hudson, and Liv Tyler have all been spotted there. The spa, which looks and feels like a posh, eccentric aunt’s house, treats people for the weeklong traditional panchakarmas as well as abridged one-day versions where the busy but wellness-minded can pop in for a doshic tuneup (doshas are, in Ayurveda, the governing principles of the body; you’re typically vata-, pitta-, or kapha-dominant, although that can change over time and in relation to your surrounding environment).

Outside of Hollywood, a number of other brands and public figures have made Ayurveda more accessible to everyday people in 2018. This past year, we saw the release of mbg Collective member Jasmine Hemsley’s cookbook, East by West, and Ayurvedic-influencer Sahara Rose’s Eat Feel Fresh. Gaia Herbs sells ready-to-go Golden Milk, so consumers can quickly, easily create the Ayurvedic staple at home. Pukka Herbs, a longtime favorite around mbg’s office, makes hard-to-find (and harder to pronounce!) Ayurvedic herbs like triphala, amla, shatavari, and holy basil, simple to brew up in a cuppa with their teas and supplements, formulated by a master herbalist to eliminate the guesswork.

“Ayurveda is going through a renaissance right now because people are becoming increasingly aware of the mind-body connection,” explains Sahara Rose, the author of the newly released Ayurvedic cookbook Eat Feel Fresh. She also thinks that it’s a natural next progression from the personalized nutrition movement (a former wellness trend). “People are observing that a diet, meditation, exercise routine or self-care practice that one friend swears by may totally not work for them, and that even foods and practices that worked for you last season may not work for you today. We are becoming more in tune that we are ever-changing entities, and this is the premise of Ayurveda.” 

As consumers veer away from fad trends, seeking instead reputable, science-backed forms of alternative healing, Ayurveda’s popularity will only continue to grow. “Ayurveda is the true science of life because it measures well being in terms of qualities of experience,” wellness icon and mbg collective member Deepak Chopra, M.D., FACP says of the healing system’s transformative power.

5. Money talks will no longer be off limits.

Photo by mbg Creative

It’s official: Financial stress takes a major toll on our well-being. A recent study in Psychosomatic Medicine found that adults who had financial stressors in their lives reported greater psychological distress and lower levels of psychological health—an idea mirrored in AgeProof by Michael Roizen, M.D., who was recently featured on mbg’s podcast. According to Amanda Clayman, LCSW, Prudential’s financial wellness advocate and certified financial therapist, concerns about money can actually send the body into a fight-or-flight response, which only makes things worse.

“To our brain, a negative bank balance evokes the same response as a hungry lion,” she says. “The prefrontal cortex, which is in charge of tasks like taking in information, analyzing options, and predicting consequences, is literally offline. When our brain and body are flooded with cortisol and adrenaline, we are likely to rush into premature, uninformed decisions.”

It makes sense that many of us get stressed about money, given that financial literacy is a skill that we weren’t taught in school. According to Prudential’s 2018 Financial Wellness Census, which surveyed more than 3,000 U.S. adults between the ages of 25 and 70, more than a quarter of Americans have skewed perceptions of their financial health (i.e., they think they’re in better or worse financial shape than they actually are), with women, minorities, and millennials being the ones that feel the most financial worry.

For these groups in particular, talking about money can be a source of empowerment.

“They may have stopped even looking at their bills, or they may have given up hope of ever resolving their ongoing money argument with their spouse,” Clayman says of the people who usually stop by her office. “Avoidance may help alleviate stress in the short-term, allowing us to compartmentalize and focus on other things, but it usually compounds the problem and makes it worse.”

Another recent study from Northwestern Mutual found that financial stress can also put a damper on our relationships and social life, with about one in five Americans saying they have financial disagreements with their significant other at least monthly.

Clayman notes that more people started talking about the important role finances play in overall health after the financial crash of 2007, and the dialogue has only continued to strengthen from there. Today, financial institutions like Prudential, Chase Bank, and Visa have programs and platforms in place to help consumers improve their health by way of their finances through taking steps like starting a savings account or contributing to their 401(k), while new banking options like Chime (which is now acquiring more customers each month than Wells Fargo or Citibank) and Empower are offering people an easy and fee-free way to open a bank account online and get their financial lives in order. Financial wellness programs for employees are also gaining traction. Take SunTrust International, which now gives workers $1,000 and a paid day off to get their financial lives in order.

Alexa von Tobel, the founder of LearnVest and author of Financially Fearless, has seen how conversations about money can quickly turn into so much more. “Rather than just being about dollars and cents, an honest money conversation can provide a much more intimate reveal of financial beliefs and values,” she says. “The discussion can and should eventually lead to your biggest dreams, hopes, and fears.”

We’re predicting that this is the year that as corporate initiatives are met with grassroots campaigns to start a dialogue around financial wellness (such as mbg’s new series Well Spent), the floodgates will open on honest, constructive conversations about the role that money plays in our health and beyond. Who’s up for talking about life insurance over a matcha?

6. Regenerative will go from buzzword to full-blown movement.

Photo by mbg Creative

This October, the United Nations doled out an ominous warning about the future of our planet: Basically, if we don’t find a way to reverse carbon emissions in the next 12 years, the world could be damaged beyond repair. It’s a crucial time for our environment, and we all need to step up and support initiatives that don’t just do less bad, but more good. That’s where the regenerative movement comes in.

In short, when farmers grow using regenerative techniques, they return nutrients to soil that can help it absorb carbon dioxide from the atmosphere. It’s a shift our farmland desperately needs right now. “In 2014, soil scientists estimated that a third of the world’s topsoil had already been lost and that it could be completely gone by 2075,” explains Brittany Szczepanik, senior project manager of sustainability, field services, at NSF International. “Regenerative agriculture represents the next frontier for building healthy food systems and combating climate change.”

Regenerative practices were first popularized in the food world, a pattern that mbg called out in our 2018 Food Trends report.

“We have tons of momentum right now on this regenerative movement,” Katie Forrest, the co-founder of EPIC Provisions, which serves 100 percent grass-fed meat products grown using regenerative practices, recently told mbg.

The fervor that’s building for regenerative agriculture is spilling over to other industries too. In addition to food companies like EPIC, Annie’s, and other General Mills brands, Thrive Market, and Danone, personal care brands Weleda and Dr. Bronner’s, and fashion retailer Patagonia are also using their platforms to preach the importance of the climate-friendly practice.