Now more than ever, the adage the greatest 'wealth is health' rings true. After months of isolation, arguably, the need to be well in both mind and body has never been so critical. While exercise and immune health are priorities, to combat burnout, sleep loss, and anxiety, the road to wellness requires a multi-level approach. So, what are the trends that will dominate in the year ahead? Curious? Read on to learn about our favourites.
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Breathe easy
The way we breathe affects our mental and physical health and can even help strengthen our immune system. An increasing number of clinical studies from major universities like Harvard, Stanford and Johns Hopkins put science and data behind a practice we do instinctively. But how you breathe is why practitioners are taking breathwork to new territories, including hospitals, rehabilitation centres, and virtually to corporations where stress is a barrier to success. Early studies point to breathwork as a possible therapeutic practice for one of the world's deadliest diseases: hypertension.
Try this de-stressing breathing exercise.
Sit or lie flat in a comfortable position.
Put one hand on your belly just below your ribs and the other hand on your chest.
Take a deep breath in through your nose, and let your belly push your hand out.
Breathe out through pursed lips as if you were whistling. Repeat five times, three times a day.
Herbs are hip
We are what we eat, another good reason to cram your diet with foods that keeps you staying well and feeling energised. Forget about counting calories. What matters is what you choose to eat and the quality of your diet. According to Clinicians naturopath Jane Cronin, “Herbs provide a natural way to restore balance. The “it herbs” right now are classified as adaptogens. These beautiful herbs help support the nervous system, which for many is currently in “fight or flight mode” and move us into a more restful state. Popular herbs include Ashwagandha, Withania, Rhodiola, Siberian ginseng and holy basil.”
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The range of botanical extracts and amino acids in these supplements support adrenal gland function, in times of stress and fatigue.
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BraveFace is a wellness range that works in synergy to support stress and anxiety day and night. The plant-based formulations, include LiveCalm supplements for stress and anxiety, HeadRest sleep remedy that helps you fall asleep and stay asleep. Finally, CoolHead stress relief spray, ideal for women on the go that want to stay calm and focused. Alcohol-free, vegetarian formulas, with no fillers or artificial sweeteners.
Cold Water Therapy
After Gwyneth Paltrow's Goop Lab on Netflix featured extreme athlete Wim Hof's breathing and cold-water therapy, it took off for the masses. To practice your form of H20 therapy, start with something as simple as warm-to-cold showers daily. There are plenty of science-backed benefits, from immune-boosting qualities to relieving stress, anxiety, and depression. While this is no way to replace medication or professional help, it's a practice anyone can master, and once you get into the habit, you won't go a day without it.
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From a full-on ice bath to spot chilling the skin, Hof says cold exposure is like weight lifting, "You get stronger over time". For example, the muscles around your veins contract when you have a cold shower; eventually, these muscles become more robust, reducing the strain on your heart to pump blood around the body. For the skin, it will shrink the appearance of pores, smooth wrinkles and boost skin radiance for your complexion.
Weighted blankets
The hype around infrared saunas started in 2020, touting to improve your sleep, muscle relief, boost circulation, even weight loss? 2022 will continue to be the year to cosy up. Enter: the weighted blankets. Designed to cocoon and hug you under kilograms of tiny glass beads inside silk or eco-cotton blankets. Evenly distributed, so every inch of your body feels swaddled, sleeping with weight on your body stimulates the calming sensation of deep touch pressure therapy. According to The Journal of Clinical Sleep Medicine, "Weighted blankets are an effective and safe intervention for insomnia, depression, bipolar disorder, and general anxiety disorders."
The most luxe-y weighted blanket we have found are available here in NZ. From Groundd they are breathable, sustainable eco-silk, with weights from seven-to-nine kilo's, evenly distributed to encourage that calming feeling while you sleep. They come in four shades, pictured here Glacier, and cost $300.
Invest in the best rest
What would we all give for uninterrupted sleep, right? Not only essential, experts consider this an extension of self-care. According to Pinterest's 'Predict' Report for 2021, searches around sleep routines have been on the rise, turning slumber into a luxury pursuit. Practices such as sleep yoga and daily supplements, scented diffusers, silk sheets and sleepwear, should be part of your bedtime routine. Cronin says, "When we are stressed, we lose magnesium from our cells, a mineral essential for deep continuous sleep and physical relaxation. To support declining levels, make sure you include plenty of magnesium-rich foods in your diet, such as meat, fish and seafood. Vegetarian sources include tofu, whole grains, legumes, nuts, seeds and green leafy vegetables." She adds, being able to "switch off" your brain at night can be hard when we have a lot on our minds. "This is where some herbs can be a blessing, as they provide gentle, natural relaxation to help us drop off to sleep. Chamomile tea is well-known as a relaxing bedtime drink, but if you are looking for something with a bit more oomph, try chamomile extract, passionflower, Ziziphus or lemon balm."
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If you’re tired when your head hits the pillow but you can’t fall asleep, these supplements support sleep hormone production, with the amino acid 5-HTP. The herbs passionflower and skullcap provide support for gently calming the mind, and magnesium relaxes the entire body.
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ETAS extracted from asparagus supports the body to produce heat shock proteins, which balance stress hormone levels. While Chinese date extract (Zizyphus) and magnesium support mental and physical relaxation - together in one supplement, this helps with a good night’s sleep.
Paired with tapas, the perfect afternoon chill out.