Hello and welcome to 2024, friends! I’m welcoming the blog into the new year with some 2024 wellness ins and outs. You’ve no doubt seen this trend circulating online, so I thought I would hop on it with the ins and outs I think everyone could benefit from in 2024.
Fad diets & ‘quick fixes’
Oh boy I wish this was already out, but alas marketing seems to keep it in motion. There is no such thing as a quick fix and there’s certainly no fad diet that will get you to optimal health.
Another clever marketing ploy. Your body already has an incredible in-built detoxification system, and if you want to learn more about it and how to support it, check out my post on it.
Food intolerance testing kits
I wish I could go back in time and tell this to 18 year old me. Food intolerance testing kits are not scientifically backed, no matter how ‘fancy’ they may seem. All they will do is eat away at your bank account and make you unnecessarily restrict foods, which isn’t great for your gut health or your sanity (coming from first hand experience 😭). Here is an excerpt from the ‘Australian Society of Clinical Immunology and Allergy’ (ASCIA):
“These tests include cytotoxic food testing, Vega testing, kinesiology, allergy elimination techniques, iridology, pulse testing, Alcat testing, Rinkel’s intradermal skin testing, reflexology, hair analysis and IgG food antibody testing. Not only do these tests lack any scientific rationale, but have been shown to be inaccurate and unreliable in published studies.
Treatment based on inaccurate results is not only misleading, but can result in ineffective and sometimes harmful treatments, and delay the proper management of food allergies and intolerances.“
The only scientifically backed form of testing food intolerances is elimination challenges with medical/dietetic supervision.
I’m going to be doing a post on this topic in the near future!
An all-or-nothing mindset feeds the idea that there are only two options: failing or succeeding. But this mindset is incompatible with a flexible and balanced approach to health, which I believe is necessary to create a sustainable healthy lifestyle.
If this is something that you really struggle with, explore why that may be (e.g. perfectionism or disordered eating) and know that there is support available to help you overcome this.
It’s something we’re all guilty of, and it’s not hard to see why when these apps were designed to be addicting. But mindless scrolling is associated with poor mental health, and for that reason I think it’s important to consider our screen time. Over the past few years I’ve implemented a lot of ‘digital detoxes’ (the only kind of detox I’ll stand by), and I can’t recommend it enough!
Going on your phone as soon as you wake up
This one is a work in progress for me. But let’s face it, comparing yourself to stranger’s highlight reels the moment you wake up, is probably not the best way to start the day. I like to curb this habit by going for a walk first thing in the morning instead.
Trusting unqualified people on the internet for nutrition advice
There are so many voices in the online health and wellness space, and unfortunately, many of those voices provide incorrect information. Whilst wellness influencers can be a helpful space for encouragement, accountability and general lifestyle tips, I urge you to seek specific nutrition advice from those that are trained in the science behind it.
Eating a variety of vegetables & fruit
Ok we all know eating fruit and vegetables are good for our health, but did you know that 94% of Australians don’t eat the recommend amount of fruit and veg each day? Let’s change this:
- Try adding vegetables to your stir-fries and pastas
- Add in more plant-based recipes to your diet
- Add in a side salad to your lunches and dinner
- Have a piece of fruit as a snack
- Incorporate fruit into our breakfast (e.g. berries on weetbix or porridge, or yoghurt bowls with fruit)
This year, experiment with different ways of adding in fruit and vegetables to your diet, and see what you prefer. And for bonus points, try to include a variety of fruit and veg. Different fruit and veg have a different nutrient composition.
Learning to cook
Learning to cook, even if it’s just the basics, can be a game-changer for transforming your health. It can also be a great way to save money!
Balanced meals help you to get in a range of nutrients and keep you feeling fuller for longer. Thankfully, there’s a simple method you can follow to build a balanced meal and you can check it out here.
Moving your body
Find a type of movement that you enjoy, and do it often. And let’s not underestimate incidental exercise, whether it’s taking the stairs or walking to the shops, it all counts!
Enjoying all foods in moderation
Balance is key, my friends. Healthy living needs to be sustainable to be effective, and one of the ways we can make this happen is lifting off any harsh restrictions, or ‘diets’. You can prioritise healthy foods whilst leaving room for all your favourite foods in moderation.
Spending more time in nature
Psychological research shows that spending time in nature is linked to improvements in mood, mental health and emotional wellbeing. I encourage you to find more ways to include nature into your days. It could be a walk through the park in the morning, a hike on the weekend or a picnic with a friend.
Unfollowing social accounts that have a negative impact on you
Thankfully, we have the power over what we consume. If there are any accounts that are negatively impacting your mental health, unfollow them. And if you can’t unfollow them, then there’s always the ‘mute’ option!
What are your 2024 ins and outs?