5 Wellness “Trends” That Are Here to Stay (and How to Use Them Wisely)
For two decades in women’s health, I’ve watched plenty of fads come and go. There are, however, evergreen fundamentals. Fundamentals are habits that consistently support energy, cognition, metabolic health, and longevity, especially in midlife.
1) Prioritize Protein
Why it matters: Protein supports muscle repair and maintenance, helps steady blood sugar, and provides essential building blocks for hormones, neurotransmitters, and immune function. Many women feel fuller, more focused, and more resilient to stress when each meal includes a protein‑rich source.
How to start:
Build meals around protein first, then add colorful vegetables and healthy fats from nuts, seeds, and olive oil.
Make breakfast protein‑forward to steady morning energy.
Rotate protein sources (e.g., legumes, tofu/tempeh, fish, pasture‑raised poultry/eggs, grass‑fed meats) to broaden nutrient intake.
If you have kidney disease or other medical concerns, establish personal recommendations with your clinician.
Try this: A protein‑rich breakfast like scrambled eggs with veggies, Greek‑style yogurt or tofu with berries and nuts, chia pudding alongside a veggie omelet.
2) Resistance Training
Why it matters: Strength training helps maintain (and build) muscle and bone density, supports insulin sensitivity and a healthy metabolism, and is linked to better cognition and healthy aging. It’s essential during perimenopause and beyond, when bone and muscle naturally decline.
How to start:
Aim for 2–3 total‑body sessions per week focusing on major movement patterns (push, pull, hinge, squat, carry).
Choose a load that feels challenging while keeping good form. Progress slowly.
Include balance and mobility work to protect joints and prevent injury.
Recovery counts—sleep, protein, and rest days are part of training.
Try this: A simple full‑body circuit: goblet squats, rows, hip hinges/deadlifts, overhead press, and a loaded carry. Start light, 8–12 controlled reps, 2–3 rounds.
3) Sauna
Why it matters: Regular heat exposure can support cardiovascular conditioning, promote relaxation, and encourage sweating—one of the body’s natural elimination pathways alongside the liver, kidneys, lungs, and lymphatic system. Many people report improved sleep and stress relief with a thoughtful sauna routine.
How to start:
Start low and slow: shorter sessions at lower heat; increase gradually as tolerated.
Hydrate well before and after; consider electrolytes if you sweat heavily.
Avoid if you’re pregnant or have heat‑sensitive conditions unless cleared by your clinician.
Exit immediately if you feel dizzy or unwell.
Try this: 5–10 minutes, cool rinse, then another short session. Notice how your body responds over time.
4) Cold Exposure (a.k.a. “Cold Plunge”)
Why it matters: Brief, intentional cold exposure can stimulate circulation, support recovery, and may improve mood and stress tolerance through nervous‑system and hormonal pathways. Many people feel a noticeable lift in clarity and resilience.
How to start:
Begin with cooler‑than‑usual showers or a 30–60‑second cool finish.
Focus on calm, steady breathing; never force or “white‑knuckle” it.
People with cardiovascular disease, Raynaud’s, or pregnancy should consult their clinician first.
If building muscle is your primary goal, consider separating intense cold exposure from the immediate post‑lift window.
Try this: End one shower a day with 30 seconds of cool water. Add time slowly if it feels good.
5) Tend to trauma and stress
Why it matters: Emotional trauma and chronic stress profoundly influence physiology—affecting sleep, immune function, inflammation, digestion, and hormonal balance. Healing isn’t only about what we eat and how we move; it’s also about how safe our nervous system feels.
How to start:
Create simple daily “reset” practices: a few minutes of box breathing, a short walk outside, gentle stretching, journaling, or a brief meditation.
Seek therapeutic support when needed (e.g., somatic therapies, EMDR, trauma‑informed counseling). Healing happens in safe relationships.
Strengthen boundaries around rest, work, and relationships—your biology thanks you for consistent, compassionate limits.
Prioritize sleep hygiene and calming evening routines.
Try this: Choose one nervous‑system practice you’ll do most days for two weeks (e.g., 4 minutes of slow breathing before bed). Track how your sleep and mood respond.
Bringing It Together: A Gentle Weekly Rhythm
Think “stress, then rest.” On training days, fuel with protein and plants, and build in cool‑down time (sauna or a warm bath). On rest days, emphasize walks, mobility, and a nervous‑system reset. If you enjoy cold exposure, keep it short and intentional, and pair it with recovery practices that leave you feeling calm, not wired.
Sample rhythm:
Mon / Thu: Full‑body resistance training + short sauna
Tue / Sat: Walks, mobility, optional breathwork or gentle yoga
Wed: Interval or brisk walk + protein‑forward meals
Sun: Nature time, journaling, meal prep for a protein‑rich week
Start Where You Are
You don’t need to overhaul your life to benefit from these practices. Pick one small action (add protein at breakfast, lift twice this week, or end one shower with a cool rinse) and build from there. Consistency—not intensity—drives change.
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Additional Safety & Comfort Tips
Listen to your body’s signals; more isn’t always better.
Hydration matters. If you sauna or train, consider electrolytes and mineral‑rich foods.
If you’re dealing with chronic illness, perimenopause, or complex stress, personalize your approach with your clinician.
As with all of my articles, blogs, social media posts, etc, this article is educational and not a substitute for medical care. Please check with your clinician before changing your routine.
References & Evidence
Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542–559. https://pubmed.ncbi.nlm.nih.gov/23867520/
Nowson C, O’Connell S. Protein requirements and recommendations for older people: a review. Nutrients. 2015;7(8):6874–6899. https://pmc.ncbi.nlm.nih.gov/articles/PMC4555150/
Watson SL, et al. High-Intensity Resistance and Impact Training improves bone mineral density and physical function in postmenopausal women with low bone mass (LIFTMOR RCT). J Bone Miner Res. 2018;33(2):211–220. https://pubmed.ncbi.nlm.nih.gov/28975661/
Liu-Ambrose T, et al. Resistance training and executive functions: a 12‑month randomized controlled trial in senior women. Arch Intern Med. 2010;170(2):170–178. https://pmc.ncbi.nlm.nih.gov/articles/PMC3448565/
Momma H, et al. Muscle‑strengthening activities and risk of mortality and major noncommunicable diseases: a systematic review and meta‑analysis. Br J Sports Med. 2022;56(13):755–763. https://pubmed.ncbi.nlm.nih.gov/35228201/
Laukkanen T, et al. Association between sauna bathing and fatal cardiovascular and all‑cause mortality events. JAMA Intern Med. 2015;175(4):542–548. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
Laukkanen JA, et al. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction. Eur J Prev Cardiol. 2018;25(12):1234–1242. https://pubmed.ncbi.nlm.nih.gov/30486813/
van Tulleken C, et al. Short‑term head‑out whole‑body cold‑water immersion facilitates changes in functional connectivity linked to mood. Eur J Appl Physiol. 2023;123:179–193. https://pmc.ncbi.nlm.nih.gov/articles/PMC9953392/
Xiao F, et al. Effects of cold water immersion after exercise on fatigue, muscle soreness, and recovery: systematic review and meta‑analysis. Frontiers in Physiology. 2023;14:1066422. https://pmc.ncbi.nlm.nih.gov/articles/PMC9896520/
Centers for Disease Control and Prevention (CDC). About Adverse Childhood Experiences (ACEs) and health. 2024. https://www.cdc.gov/aces/about/index.html
McEwen BS. Stress, adaptation, and disease: allostasis and allostatic load. Ann N Y Acad Sci. 1998;840:33–44. https://pubmed.ncbi.nlm.nih.gov/9629234/
Cohen S, Janicki‑Deverts D, Miller GE. Psychological stress and disease. JAMA. 2007;298(14):1685–1687.https://jamanetwork.com/journals/jama/fullarticle/209083