Optimizing Wellness: My Top 11 DIY Trends for a Healthier You in 2024

In the ever-evolving landscape of wellness, the power to enhance your health and longevity often lies in simple yet impactful practices that you can do yourself. From cold exposure to mindfulness techniques, these trends empower you to take charge of your well-being – and most of them cost little to nothing! I’m excited to explore with you my top 11 trends in DIY wellness, their benefits, and how to incorporate them into your daily routine.

Pro tip: Incorporating new habits can be challenging, so if any of the ideas listed below resonate with you and you want to reap the benefits, I recommend incorporating them through habit stacking. Additionally, consider printing out a copy of the benefits to serve as a reminder of WHY it’s important for you to integrate these practices into your daily routine. This tangible reinforcement can significantly support your commitment to a healthier and more balanced lifestyle.

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1. Cold Exposure (Cold Showers):

Benefits:

• Improved circulation and blood flow
• Enhanced immune function
• Increased energy and alertness
• Stress reduction and improved mood

How to Do It:

• Start by gradually incorporating cold water at the end of your shower.
• Gradually increase the duration of cold exposure as your body adjusts.
• Focus on deep breathing to help manage the initial shock of cold water.

2. Longevity Supplements:

Benefits:

• Support for cellular health
• Antioxidant protection against free radicals
• Joint and skin health
• Potential anti-aging effects

How to Do It:

• Incorporate supplements like resveratrol, coenzyme Q10, amino acids (tryptophan for sleep and tyrosine for cognitive function & mood are my favorites), and collagen into your daily routine.
• Consult with a healthcare professional to determine appropriate dosages.

3. Mind-Body Practices:

As you strengthen the connection between your mind and body, you develop self-awareness and have more control over thoughts and behavior. 

Benefits:

• Stress reduction and relaxation
• Improved mental clarity and focus
• Enhanced emotional well-being
• Better sleep quality

How to Do It:

• Explore mindfulness meditation, yoga, or tai chi.
• Dedicate a few minutes daily to deep breathing exercises.
• Utilize meditation apps for guided sessions.

4. Nature Therapy & Forest Bathing:

Benefits:

• Reduced stress and anxiety
• Improved mood and mental well-being
• Enhanced creativity and cognitive function
• Better sleep quality

How to Do It:

• Spend time outdoors regularly, whether it’s a nature walk, hike, or simply sitting in a park.
• Practice grounding by walking barefoot on natural surfaces.
• When you feel stressed or overwhelmed, try to look at something in nature to ground yourself – like leaves on a tree.

5. Micro Workouts:

Micro workouts offer a practical solution for those with busy schedules, allowing you to integrate movement seamlessly into your day. Try incorporating 5-10 minutes 1-3 times each day for best results!

Benefits:

• Increased Energy Levels
• Improved Mood
• Enhanced Metabolism
• Reduced Sedentary Time

How to Do It:

• Desk Exercises: Incorporate simple exercises at your desk, such as seated leg lifts, chair squats, or desk push-ups.
• Stair Climbing: Take short breaks to climb stairs, whether at home or work.
• Bodyweight Exercises: Perform quick sets of bodyweight exercises like lunges, jumping jacks, or planks.
• Stretch Breaks: Include short stretching sessions to improve flexibility and reduce muscle tension.

6. Adaptogens:

Benefits:

• Improved stress resilience
• Enhanced energy and endurance
• Immune system support
• Hormonal balance

How to Do It:

• Incorporate adaptogens like ashwagandha, rhodiola, or holy basil into your diet. 
• See full list of recommended adaptogens and recipes to try here!
• Replace alcoholic beverages to unwind at night with non-alcoholic elixirs.
• Experiment with adaptogenic teas and supplements.

7. Binaural Beats:

Benefits:

• Stress Reduction
• Enhanced Meditation
• Improved Sleep Quality
• Focus and Concentration

How to Do It:

• Choose Appropriate Frequencies: Binaural beats are designed to target specific brainwave frequencies. For example, lower frequencies (e.g., delta and theta) are associated with relaxation and sleep, while higher frequencies (e.g., alpha and beta) are linked to alertness and focus.
• Simply search on Youtube for “binaural beats” and find a beat you like!
• Use Headphones: To experience the binaural effect, use headphones to ensure that each ear receives a distinct frequency.
• Incorporate into Routine: Listen to binaural beats during meditation, relaxation sessions, or before bedtime.
• Experiment with Different Styles: Explore various binaural beat tracks catering to different purposes, such as stress relief, focus, or sleep aid.

8. Warm Lemon Water Upon Waking:

Benefits:

• Hydration 
• Vitamin C Boost: 
• Digestive Aid
• Alkalizing Properties
• Detoxifying

How to Do It:

• Squeeze the juice of half a lemon into a cup of warm (not boiling) water.
• Drink it on an empty stomach upon waking, before consuming other beverages or food.
• Optionally, add a dash of honey or a sprinkle of cinnamon or cayenne pepper for added flavor and potential metabolic benefits.

9. Grounding (Earthing):

Benefits:

• Reduced inflammation
• Improved sleep quality
• Balanced cortisol levels
• Enhanced mood and relaxation

How to Do It:

• Walk or stand barefoot on natural surfaces like grass or sand – 20-30 minutes is ideal for benefits.
• Use grounding mats or sheets for indoor activities.
• Spend dedicated time connecting with the Earth each day.

10. Dry Brushing:

Benefits:

• Exfoliation for smoother skin
• Improved circulation
• Lymphatic system support
• Potential reduction in the appearance of cellulite

How to Do It:

• Before showering, use a natural bristle brush to gently brush your skin in upward motions, starting from your feet and moving towards your heart.
• Focus on areas with thicker skin, like knees and elbows, using lighter strokes.
• Shower afterward to rinse off dead skin cells and impurities.

11. Breathwork Techniques (Wim Hof):

Benefits:

• Stress reduction
• Increased oxygen intake
• Improved mental clarity
• Enhanced emotional well-being

How to Do It:

• Explore different breathwork techniques, such as the Wim Hof Method.
• Wim Hof breathing has been shown to increase immunity, increased oxygenation, and improve mitochondria function!
• According to Neuroscientist podcast sensation Andrew Huberman, he does the Wim Hof Method anytime he feels a cold coming on and more often than not, he avoids getting sick! I’ve tired it and have found it to be effective as well (along with my favorite Elderberry Syrup and Traditional Medicinals Cold Care Tea).
• Practice deep, intentional breathing for specific durations, incorporating breath holds and controlled exhales.

Encouraging Thoughts:

I have personally incorporated all of these practices and highly recommend them! I’m not perfect by any means and I don’t do it everyday, but as much as I can prioritize these approaches, I do find that my mind and body benefit! I encourage you to have fun experimenting with these practices and find what works for you! 

In Wellness,

Jeanna Rice