10 health and fitness trends that should go viral in 2023

• Giving yourself 30 minutes a day to exercise, getting good rest, doing a social media detox or setting boundaries to protect your mental health are some of the doctors’ suggestions for better health in the new year.

January 2023.- A new year always brings new hope for what’s to come, as shown by the very idea of New Year’s resolutions such as Veganuary (going vegan for the first month of the year) and Dry January (cutting out alcohol for the first month). It also brings plenty of health and wellness trends, and Cleveland Clinic specialists share the ones they think deserve to be adopted in the new year.

1. Embrace inclusive beauty products

You’ve probably heard of K-beauty: skincare and cosmetics from Korea that tout natural ingredients. In the new year, expect to see more makeup and skincare companies adopt ingredients, products and strategies from around the world, says dermatologist Alok Vij.

2. Try a toner

The popular skincare product has had a major upgrade. In the past, toners were used to remove makeup residue and dirt, but their ingredients left skin feeling irritated and dry. The Cleveland Clinic specialist says today’s toners are based on antioxidants, alpha hydroxy acids (AHAs) and niacinamide and can help with rosacea, acne or hyperpigmentation caused by sun damage.

3. Embrace exercise snacks

“An ‘exercise snack‘ is 15 minutes of exercise twice a day on the five weekdays,” says endocrinologist Shirisha Avadhanula. It can be hard to make time for movement and meet the recommended 150 minutes of exercise a week. Breaking it up this way can help.

4. Work with a health and wellness coach

Living more healthily is a fairly common goal, but achieving it can be a struggle. Maybe you just need your own personal health coach to guide you on your wellness journey. Exercise physiologist Katie Lawton says that in 2023 she would like to see more people take advantage of the expertise and energy health coaches offer.

5. Turn to CBT-I techniques for sleep

If you’ve ever experienced a bout of insomnia, you’ve probably looked for a quick, easy fix to get to sleep. Sleep specialist Marri Horvat says turning the tide may be the best thing for you. Cognitive behavioural therapy designed specifically for insomnia has been shown to be the most effective way to tackle the sleep disorder.

6. Set healthy boundaries in your relationships

If you feel taken advantage of, disrespected or as though your feelings don’t matter, make 2023 the year you set healthy boundaries in your relationships, says psychologist Chivonna Childs. “We need to set boundaries to protect our mental health, first and foremost. When we set boundaries, we teach people how to treat us.”

7. Clean up your social media feed

Behavioural health specialist Michael Manos says you can improve your relationship with social media now, before you have (another) terrible, horrible, no good, very bad year online. “Ask yourself: ‘What is this content adding to my experience?’ Is it improving your mental health?” advises Dr. Manos. “If it’s not adding something that contributes to your daily life, or if you find it hard to contribute to the online conversation in a positive way, it might be better to leave it.”

8. Focus on lifestyle and health, not rules and scales

Adopting a new diet or looking for ways to be healthier can feel overwhelming. In the new year, dietitian Devon Peart encourages you to put less emphasis on labelling yourself as a certain type of eater. “When you’re not flexible in your eating style, you can feel ashamed or feel like you’re not good enough,” she says, such as ‘I didn’t do it right’ or ‘I couldn’t stick to it’.

9. Eat your adaptogens

You already know that different types of food and nutrients can affect your energy and wellbeing. In the new year, make the most of this by incorporating ingredients that can have a positive impact on your body’s response to stressors. Say hello to adaptogens, active ingredients in plants and mushrooms that can affect how your body handles stress, anxiety and fatigue.

10. When it comes to self-care, embrace “sprinkles of joy”

Psychologist Grace Tworek believes that as self-care has become a cultural buzzword, it has also become more intimidating. “Sometimes we build these things up to be really big concepts,” says Dr. Tworek. Remember: small steps make big progress, and a little joy can go a long way.

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About Cleveland Clinic

Cleveland Clinic is a nonprofit multispecialty academic medical centre that integrates clinical and hospital care with research and education. Located in Cleveland, Ohio, it was founded in 1921 by four renowned physicians with a vision of providing outstanding patient care based on the principles of cooperation, compassion and innovation. Cleveland Clinic has pioneered many medical breakthroughs, including coronary artery bypass surgery and the first face transplant in the United States.  

U.S. News & World Report consistently names Cleveland Clinic as one of the nation’s best hospitals in its annual “America’s Best Hospitals” survey. Among Cleveland Clinic’s 72,500 employees worldwide are more than 5,050 salaried physicians and researchers, and 17,800 registered nurses and advanced practice providers, representing 140 medical specialties and subspecialties.  Cleveland Clinic is a 6,500-bed health system that includes a 173-acre main campus near downtown Cleveland, 21 hospitals, more than 220 outpatient facilities, and locations in northeast Ohio; southeast Florida; Las Vegas, Nevada; Toronto, Canada; Abu Dhabi, UAE; and London, England.

 In 2021, there were 10.2 million outpatient visits, 304,000 hospital admissions and observations, and 259,000 surgeries across Cleveland Clinic’s health system. Patients came for treatment from every state and 185 countries.  

Visit us at clevelandclinic.org. Follow us at twitter.com/ClevelandClinic. News and resources available at newsroom.clevelandclinic.org.

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