10 of our favorite wellness tips for 2024 that helped us level up.

1. Leave your phone in another room before going to bed

After speaking with sleep experts and considering our habits (doomscrolling, anyone?), we’ve officially decided it’s time to leave our smartphones, and all screens for that matter, out of the bedroom. why? The blue spectrum light emitted by screens wakes up our brains and reduces the production of the sleep hormone melatonin. To fall asleep faster, it’s best to leave your phone in another room. If you need something to help you fall asleep, consider reading a few pages of a book or writing about your day in a journal.

2. Change your lipstick once a year

We hate to be the bearer of bad news, but that perfect lipstick that took forever to find should be replaced every year. That’s because your lips and mouth can spread bacteria to your makeup products, increasing your risk of infection. It may not be easy to say goodbye to lipstick, but you might find yourself applying that color more often before it’s restocked.

3. Find creative ways to add protein to your breakfast

Protein was “all the rage” in 2024, and for good reason. Protein helps strengthen bones, recover muscles, support the immune system, maintain weight, and lower blood sugar levels. Need I say more? But if you’re like us and find yourself grabbing a quick snack before you head out the door in the morning, chances are you’re not getting enough of the protein your body needs. Fortunately, eating a protein-rich breakfast doesn’t have to be complicated. Consider swapping your regular waffles for protein waffles, chopped almonds on top of your oatmeal, or eating Greek yogurt in place of your favorite cereal. These quick and easy alternatives are delicious and nutritious, so find what works best for you.

4. Travel to new places to keep your mind sharp

Not only is it exciting, but everything about travel can sharpen your mind: planning your trip, navigating a new city, walking around sightseeing, interacting with locals, and experiencing new experiences. Research has also found that leisure travel is associated with improved memory and cognition, and may potentially reduce the risk of developing dementia. So consider this your sign to book a vacation.

5. Incorporate strength training into your daily routine to extend your lifespan

Research shows that adding strength training to your workouts can help keep your muscles and bones strong while reducing your risk of falls and chronic pain as you age. And while many of us thought aerobic exercise was the key to longevity, one study found that older adults who did strength training at least twice a week lived longer than those who didn’t. got it. Whether you start weightlifting, incorporate bodyweight training, or add resistance bands to your workouts, any strength training is better than no strength training at all. Fortunately, it doesn’t have to be a long and difficult task. Consider one of our favorites. A 15-minute strength workout you can do even on your busiest days.

6. Limit the number of skin care products used by young people around you

Whether it’s because beauty influencers are sharing their favorite products on social media or because self-care is on the rise in a post-pandemic world, skin care is more popular than ever. And while skin is our largest organ and needs to be taken care of properly, a new study shows that Generation Alpha (aka people born between 2010 and now) will grow older than any other in 2023. We spend more money on skin care than any generation, amounting to $4.7 billion. But do young children and teens really need serious skin care? Experts say there are only three products young people really need to consider (at least for now): gentle cleansers, daily moisturizers, and sunscreen. Too many harsh products can actually damage young skin and counteract your natural skin care routine. So next time your kid or sibling begs for the latest product, remind them that less is more.

7. During pregnancy, do exercises that not only tense but also relax your pelvic floor.

Kegels. Exercise is the first thing that comes to mind during pregnancy. Kegel exercises strengthen your pelvic floor muscles and improve bladder control, but if you’re looking forward to it, it’s important to have a balance of both contraction and relaxation exercises. Too tight pelvic muscles can make childbirth even more painful, so it’s equally important to keep this area relaxed and flexible before the big day arrives. While it’s good practice to start with lower abdominal breathing and child’s pose, it’s best to ask your medical team which pelvic floor muscle exercises they recommend.

8. Add honey to your yogurt for a boost of gut-friendly probiotics.

We know that yogurt already contains gut-friendly bacteria called probiotics, but new research shows that adding clover honey to yogurt can help these probiotics last even longer in your gut. , we found that it can reach the small intestine and reach the intestines. It has the greatest positive impact on digestion, nutrient absorption, and the overall health of your gut microbiome. To get the most out of these benefits, simply add 1-2 tablespoons to your next yogurt bowl.

9. Meditate and do housework at the same time

This year, we learned the importance of slowing down for our bodies and minds. Meditation is a great way to do this, but even if you don’t have time for a 20-minute session, taking a few moments throughout the day to breathe and practice mindfulness can be equally beneficial to your mental health. Masu. Five minutes of breathing exercises while doing household chores like washing the dishes or folding laundry can do wonders for relieving stress, relieving tension, managing anxiety, combating burnout, and more.

10. Add jumps to your workout to prevent bladder leaks

From how to prevent urinary tract infections to the best tips for peeing with a tampon in, we’ve always been curious about how to best care for your bladder. Is there one problem that affects many of us? Bladder leakage — often caused by weak pelvic floor (regardless of whether you’ve recently become pregnant or not). This tip may seem counterproductive, but jumping regularly can strengthen and stabilize your pelvic floor muscles, especially if you’re already leaking a little pee when you jump. It turns out that it may be possible to prevent bladder leakage in the future. So what if it drips a little when you laugh or sneeze? Add jumping (rope, trampoline, spot, etc.) to your exercise rotation.

Looking to the future

We love these tips for 2024 and can’t wait to see which ones make it to the list in 2025. In fact, we’re so excited about it that we’re already sharing our wellness trend predictions for next year. Please contact us again in a year to see if we were right.