Shaping a healthier tomorrow: 7 summer wellness trends to watch

From a nutritious morning smoothie to hitting a step goal each day, well-being looks different for everyone.

While many of us benefit from wellness advice at regular checkups with a primary care provider, social media has given us access to healthy lifestyle tips from many different people. It's an easy, fun way to get inspired and try something new.

From the “sleepy girl mocktail” to Pilates and the Blue Zone diet, let’s take a look at this summer’s most popular wellness trends.

1. The power of sleep for productivity

Good sleep is key for focus and productivity. We often think of sleep as a pleasure, but it is truly a necessity. Sleep deprivation is known to decrease your focus and productivity, not to mention make your blood pressure and weight climb higher.

How to sleep better each night? Maintain a consistent bedtime. Your brain is so busy all day long, it needs time to be reminded that you can relax.

Secondly, be sure you turn off all your screens an hour before bedtime. Your brain needs the darkness and shut down time for your body to make melatonin. Instead, spend that hour before bed doing some gentle stretching, easy reading, meditation or a nice skincare routine.

2. Colostrum supplements

You may have seen many people talking about colostrum supplements this summer. Colostrum is the first form of nutrition humans (and other mammals) receive from breast milk and it plays a vital role in building a baby’s immune system. It develops during pregnancy and lasts for several days after birth. As it’s so rich in nutrients, it’s sometimes known as “liquid gold.”

A few studies have suggested that colostrum can play a role in boosting immune function, enhancing athletic performance and recovery, promoting better brain function and improving gut health.

While it can be tempting to try the latest social media craze, it’s important to remember that there are many other things out there that are comparable to colostrum. And often you don’t need to add supplements into your routine if you are eating a well-balanced diet.

3. Mindful eating habits on the go

When you’re traveling in the summer, it can be beneficial to practice mindful, intuitive eating habits.

Take time to enjoy your snacks and meals, chew slowly, and listen to your body’s hunger and fullness cues. Swallowing completely before taking sips of water in between bites can be a handy tip to pack with you on your next travels. Ultimately, the key is to slow down, as this can help prevent overeating and promote both physical satiety and mental satisfaction.

4. Cycle syncing

Cycle syncing is a wellness trend where you adjust your life to the natural hormonal fluctuations that occur throughout your menstrual cycle. The approach is designed to achieve a better hormonal balance.

While cycle syncing what you eat isn’t considered a diet, it does promote the common goal of optimizing health by being more intentional about how we fuel ourselves.

Being intentional about the changes happening in your body each month allows you to plan ahead for potential hunger, changes in mood and cravings—instead of feeling overwhelmed in the moment.

You can also cycle sync your workouts. Knowing which part of your menstrual cycle you are in and syncing that to your exercise routine can help you have a better mind-body connection, thus optimizing your workouts and recovery. It can also help with premenstrual syndrome (PMS) and menopause symptoms.

Depending on which part of the cycle you are in and the level of energy you have, you can shift your focus to either rest and recovery or higher-intensity workouts.

5. The Blue Zone diet

The Blue Zone diet is an approach to eating inspired by the habits of people who live in “blue zones”— regions in the world where people live the longest and healthiest lives. Research has shown that individuals who live in these zones have a diet rich in:

• Plants
• Legumes
• Whole grains and nuts
• Fish and lean poultry, only consumed a few times a week

The Blue Zone isn’t a strict diet but an approach to nutrition that nourishes your body and promotes a balanced and sustainable lifestyle.

6. The sleepy girl mocktail

The “sleepy girl mocktail” is a trending wellness drink that many say can help you fall asleep. It is made of just three ingredients:

• One-half cup of pure tart cherry juice
• 1 tablespoon of magnesium powder
• A splash of prebiotic soda (or sparkling water)

The magnesium powder and melatonin in the tart cherry juice team up to provide a natural solution for improving sleep. This powerful duo also reduces stress and anxiety (a common factor that keeps us awake at night) as magnesium plays a key role in regulating stress hormones like cortisol.

There is no science-backed evidence that this popular beverage helps you fall asleep and sleep better, but some people may see the benefits.

7. Pilates

If you’ve been looking for something new to add to your exercise routine, specifically one that can help improve your strength, mobility and flexibility—Pilates may be the answer.

Pilates is a low-impact exercise that focuses on core strength, proper breathing and controlled movements. It's an excellent way to improve your everyday functional movement, strengthening muscles that you use to walk, sit and carry things.

If you want to try out any of these wellness trends, make sure to speak to your primary care physician first. For more essential tips and advice for your well-being, subscribe to the Scrubbing In newsletter.