I recently saw an article highlighting a few recent TikTok/Instagram videos that have been taking issue with the influx of “how to have a healthier lifestyle-type” content that comes out en masse around new years. The article was criticizing how this content can potentially make people feel bad, especially when it pushes unreasonable and unaffordable methods. One video in particular called out what was described as “toxic wellness culture.”
My immediate reaction was to find this perspective to be misguided and distressing, but it also made me chuckle because, “toxic wellness”—what an oxymoron that is! It feels like our culture can throw around the word “toxic” a bit excessively at times in an effort to grab attention.
That being said, I really do get their point. There certainly is an area of wellness content that suggests that lasting health requires spa days, yoga studio memberships, and expensive foods from premium stores. This isn't realistic or sustainable for most people.
Additionally, I agree that the below approaches to health-related New Year’s resolutions are also truly toxic:
All of this got me thinking about suggestions for those who are ready and willing to improve their health and overall wellness in this new year but don’t have the budget of a millionaire influencer.
Here are five suggestions that are free and accessible for most folks:
1. Go to bed on time. We can’t always control if we get 8 hours of sleep (especially if we have kids, 2 jobs, a demanding school schedule, etc.) but we can choose to do whatever is in our power to get as much sleep as possible. That means choosing not to stay up late to do unnecessary time-wasting activities such as TV show watching or phone scrolling, habits that many find themselves stuck in. Sleep is ESSENTIAL for health and making it a priority this year can greatly improve overall wellness not just physically but mentally and emotionally, as getting enough sleep can also have a massive impact on things like anxiety and depression.
2. Go for a walk outside in the sunshine. We all know exercise is also vital for health, but making time for it is easier for some than others. So if you can’t step away for an hour, can you step away for 15, or even just 10 minutes? A brisk walk in the sun has many benefits including getting your blood pumping, a dose of free vitamin D, helping to regulate your circadian rhythm (especially if done in the morning), and giving a big boost to energy levels and mental acuity. Sunlight and walking outside is free! Bonus points given for walking in nature which comes with additional benefits!
3. Meditate. Taking a little time out of your day to pause and breath has seemingly endless benefits including stress management, anxiety reduction, better sleep, lowers high blood pressure, and improves the immune system, just to mention a few. You can do it most anywhere and with the assistance of free videos on YouTube, or by just simply pausing and focusing on your breath and being fully in the moment for as long as your time allows. No expensive meditation course required!
4. Read a library book. Reading is something that many tend to de-prioritize in adulthood, but let me encourage you to rediscover it! Reading is vital for personal growth and well-being as it allows us to keep learning, it expands our minds and our vocabularies, helps us to gain empathy, sparks our creativity, and increases our overall well-roundedness. It has also been shown to improve long-term brain function, reducing the risk of degenerative brain disease. The library is a free resource that is open to all.
5. Skip the junk food. I’ll end with this one which is not only free, but actually saves you money! When you make choices like not grabbing that impulse candy bar in the grocery checkout line, or not pulling up to the fast food drive-thru instead of cooking the healthy food waiting in your fridge at home, you are making a choice that not only saves you money, but more importantly can save your health.
The New Year is truly a great time for resolutions of all kinds, especially ones centered on health. Consider challenging yourself to develop some new healthy habits that can help to make this your best year yet!
Disclaimer: This information is for educational purposes only and is not medical advice. The author is a certified nutrition coach, not a medical doctor. If you have health concerns, consult a qualified healthcare provider.
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