Remember standing desks, vaginal steaming and neti pots? The trends of yesteryear stick around, even as their luster fades, but the new ones reinvigorate our commitment to do our best by our bodies. A whole new crop of wellness trends is emerging, many of them worth noting – and exploring. Try them out for the novelty, and stay with them if you start feeling better. Here are our top picks for the best health trends so far in 2024.
6 Wellness Trends Worth the Hype in 2024
Macro tracking
Macro tracking refers to monitoring and managing your intake of macronutrients—protein, carbohydrates and fats — on a day-to-day basis. Commonly referred to as tracking macros, or “to macro,” the technique is used to achieve specific fitness goals, such as muscle gain, fat loss or improved athletic performance.
The tracking begins with a complex equation that plugs your age, sex, height, activity level, current weight, desired weight and health objectives into a specialized online calculator. Done correctly, you will get a precise calculation of how many grams of carbohydrates, fats and protein you’ll need per day to reach that goal.
Try: Generally speaking, the standard recommendation is for carbs to be between 45–65 percent of total calories; fats: 20–35 percent of total calories and protein 10–35 percent of total calories. Remember, you may have to adjust these percentages to fit your specific needs. To lose weight, for example, you might try less carbs.
Sobering reality
Red wine has enjoyed a health halo for a couple of decades. This was in large part because it was believed to be a factor in lowering heart disease. But the latest evidence suggests that the risks of drinking alcohol outweigh any potential benefits. This translates into wine’s halo fading extremely fast.
Faced with stringent scrutiny, recent analysis of the bulk of findings on alcohol suggest that that even one drink per day can increase your chances of having a stroke, heart failure or cancer. The World Health Organization has unequivocally stated that no amount of alcohol is safe, which includes wine, beer and liquor.
Try: Instead of reaching for your traditional cocktail, why not get a little more mocktail curious? There are many interesting alcohol alternatives to explore, and if you feel like you want a mood-altering drink, CBD drinks have shown promise in helping to decrease stress, provide anti-inflammatory benefits and improve sleep.
Avocados get goated
Avocados are reaching greatest of all time (GOAT) status for their nutrient density, low carb profile and high amounts of healthy fats and fiber. For the meatless crew, they add extra substance to plant-based meals. Plus, filled with heart-healthy fat, avocados can help manage blood cholesterol levels, especially when you swap them in for problematic foods like meat, cheese and butter. Much of avocado’s benefits stem from replacement effects, not necessarily avocado effects.
Try: An avocado smoothie is a filling, delicious meal that has enough staying power to keep you sated till lunch. Blend an avocado, a frozen banana, coconut water, a squeeze of lime or lemon, and a little honey for sweetness. The result is otherworldly good — avocado, elevated into a pudding-like delicacy.
Halt the salt
Most people in the United States consume far more sodium than is recommended, despite our bodies needing only a small amount. We should get about 1,500 milligrams a day, just over half a teaspoon. But the average American consumes about 3,400 milligrams. Too much salt can lead to a stroke, heart disease and high blood pressure.
According to the Centers for Disease Control and Prevention, roughly half of the sodium we eat daily comes from 10 ubiquitous foods: Pizza, sandwiches, deli meats, soups, cheese, tacos and burritos, potato chips, fried chicken, scrambled eggs and omelets. Bread and rolls, even though they don’t taste particularly salty, also score high in sodium levels.
Try: Boost flavor with herbs, spices, lemon, lime, vinegar or salt-free seasoning blends instead of salt-heavy options like soy sauce or soup mixes. Start by cutting your salt intake in half and work your way toward healthy substitutes.
Overwatered
The tell-tale 64-ounce Stanley cup in the hands of Gen Zen tells us that hydrations scores high on their list of priorities. Hydration accessories rule on TikTok and Watertok racks up the views. Of course, hyperbole abounds on social media.
There are, in fact, no hard rules for daily water requirements. So much depends on age, gender, activity level and climate conditions. The closest thing the U.S. has to a water consumption recommendation comes from a 2004 National Academy of Medicine. The report states that healthy men usually stay adequately hydrated when they drink at least three liters (nearly 13 cups) of water per day, and that women are typically hydrated when they drink at least 2.2 liters (just over nine cups) per day, not including the water they consume via food.
Try: While you don’t want to get dehydrated, guzzling water to quickly is also no good.
The Centers for Disease Control and Prevention suggest not to drink more than 48 ounces of water per hour.
Push pause on processed foods
Consuming too many ultra-processed foods (UPF) such as sugary sodas, processed meats, salty snacks and frozen meals, can seriously compromise your health. Scientists have found associations between robust consumption of UPFs and heart disease, Type 2 diabetes, obesity, gastrointestinal diseases and depression.
Ultra-processed foods are defined as those made using industrial ingredients like high-fructose corn syrup, hydrogenated oils and concentrated proteins like soy isolate. They often contain additives like flavorings, colorings or emulsifiers to make them appear more attractive and palatable.
nergy drinks, chips, candies, flavored yogurts, margarine, chicken nuggets, hot dogs, sausages, lunch meats, boxed macaroni and cheese, infant formulas and most packaged breads, plant milks, meat substitutes and breakfast cereals are the quintessential UPF go-tos. Like avocados but in reverse, one of the dangers of UPF is that they replace healthier choices.
Try: Avoid UPFs that don’t provide valuable nutrients, such as soda and cookies. Flavored yogurts, especially those with reduced sugar content, and whole grain breads are the lesser of UPF evils. In general, eating more whole foods such as fruits, vegetables, whole grains, legumes, nuts and seeds is a smart choice.
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