Health and wellbeing will continue to be a big focus for people in 2023 (Picture: Getty)

Want the lowdown on upcoming health trends?

From ice baths and body tracking to nootropic stacking and treadmill inclines, there is something that everyone could reap the benefits from.

There’s also low to no-cost suggestions, such as journalling and saying no to the booze.

Here, experts give their forecasts of what practices we will be doing next year.

Hot and cold therapy

‘Rest days are just as important as workout days,’ says Stephanie Holland, head of spa and lifestyle at David Lloyd Clubs.

‘During exercise, muscles become damaged but without ample time to recover they can’t rebuild and reform with the gains achieved from exercise. At the top of many fitness enthusiasts’ lists next year are hot and cold treatments.

Cold therapy can be a brrr-illiant way to condition the whole body (Picture: Getty/iStockphoto)

‘Social media mentions for “hot therapies” and “cold therapies” are up by 38 per cent from 2021–22, according to Google Trends data. Changing from hot to cold temperatures dates back to Roman times and more recently we have realised that it assists greatly in circulation, reduces swelling and improves mood.

‘Cold treatment specifically reduces inflammation by decreasing blood flow and has also been shown to activate the body’s nervous system and trigger a release of noradrenaline in the brain, which helps the body regulate stress. This trend will see people using everything from plunge pools and ice caves to crystal healing steam rooms in order to aid muscle recovery.’

Holistic health and herb-growing

‘Although we are always looking for the quick-fix health food, we are increasingly interested in overall wellness as a holistic solution,’ says food futurologist Dr Morgaine Gaye.

‘What we will notice is immunity-boosting options popping up everywhere. Foods will be promoted using added minerals and vitamins to support our immune system. Gut health will still be a hot topic. Our personal health, and the planet’s, will be much more linked. Restaurants will promote the use of left-overs and brands will be developing new snacks and treats using food waste.

Growing your own herbs is a healthy and frugal idea (Picture: Getty/Johner RF)

‘We can also expect to see an increase in counter-top growing. Having fresh herbs and ingredients to hand will be a simple and healthy addition to our kitchens, bringing nature inside to enhance both our cooking and our wellbeing. Our taste preferences are going toward the less sweet end of the spectrum, so we can expect to see tarts and pies made from vegetables such as sweetcorn as a natural sweetener rather than too much sugar.

‘Key words for 2023 will be: immunity, humble offerings, food waste, frugality, nostalgia, kindness, home-grown and eco-consciousness.’


‘Journaling isn’t just a fun hobby, it’s long been used as a therapeutic tool,’ explains Sophie Cliff, a positive psychology practitioner.

‘Research shows it can help us cope better with stressful situations, improve our psychological wellbeing and boost our mood – much-needed during the winter months. There’s been a 125 per cent increase in people searching “journaling for beginners”, according to Google Trends data, which shows that Brits are looking to pick up a new wellbeing habit for 2023.

Slow down and arrange your thoughts by putting pen to paper (Picture: Getty)

‘We live in a fast-paced world, where we’re often spinning lots of things at once. Popping your thoughts and feelings into a daily wellness diary encourages positive intentions, reflections and gratitude.

‘Benefits include reduced stress and anxiety, progress and growth tracking and increased self-confidence. Taking the time to sit down and journal can also allow us to take a physical and mental breather. I think we’ll all prioritise seeking joy in the small things a little more in 2023.’

Predictive optimisation

‘We’re all familiar with trackers that monitor our physical health, but as AI tech develops, product designers will respond with ambient digital tools that drive predictive care,’ says Fiona Harkin, foresight editor at The Future Laboratory as part of its 2023 Future Forecast report.

‘This will create opportunities to understand and help people in new and exciting ways.’

More people are tracking their sleep patterns than ever before (Picture: Getty/iStockphoto)

Christel Errill Wolthoorn, the managing director of Loved By Consulting, a business, data and technology consultancy, predicts the next digital evolution will combine measurable data points about the user with wider behavioural lessons to make predictions.

‘Heart rate, sleeping patterns, scrolling time, blood glucose levels and even environmental factors can be used to identify patterns of likely mental health outcomes, using algorithms that are constantly learning based on the individual.’

Mushroom stacking

The reishi mushroom is believed to help boost the immune system (Picture: Getty)

‘Medicinal mushrooms like reishi and cordyceps are continuing to take the wellness world by storm,’ says Clarissa Berry, nutritionist at DIRTEA.

‘But it turns out that taking one mushroom alone is not enough and “stacking” is the next big thing. People will be combining medicinal mushrooms with other botanicals like maca, rhodiola, ashwagandha and even coffee to reap even more health benefits.

‘The supplements you choose to stack will be dependent on your health goals, for example increasing stress resilience, decreasing anxiety, enhancing focus and balancing mood.

Rhodiola rosea is said to help treat anxiety and fatigue (Picture: Getty/iStockphoto)

‘If you wanted to enhance brain function, your stack could include lion’s mane with other herbs like ginkgo biloba, bacopa monnieri and rhodiola. These supplements all have nootropic properties, meaning that they can boost brain power, memory and focus, while also supporting brain health and overall wellness, reducing inflammation and improving stress resilience.

‘Adding cordyceps to the mix would give the additional benefit of supporting energy levels, without the caffeine jitters. Adding maca could provide an additional mood boost while supporting healthy hormone balance. Together they work on multiple levels. While each botanical is powerful in its own right, stacking them together improves wellbeing on a more holistic level.’

Damp lifestyles

‘This new TikTok trend focuses on cutting down your alcohol consumption, drinking in moderation and drinking more mindfully,’ explains Professor Denis Kinane, who is founding scientist at health and diagnostics company Cignpost.

‘Coming out the other side of the pandemic, people are becoming increasingly health conscious. Our research shows that 75 per cent of Brits are more aware of their health since the pandemic began, and eight in ten have made significant adjustments to improve their wellbeing.

It’s predicted that more people will cut back on the booze (Picture: Getty)

‘Essentially, a damp lifestyle is about cutting out the binge drinking and benefits include, increased liver health, improved sleep and sharper cognitive function. According to Statista figures, the number of people going teetotal is on the rise in the UK. Gen Z are particularly famed for their “dry” lifestyles and recent Drinkaware data shows that 20 per cent of adults now don’t drink.

‘However, the all-or-nothing approach to giving up alcohol can be hard. Dry January is a time for people to give their liver a break after Christmas, but maintaining this dry lifestyle can be tough. I predict an uptick in drinking in moderation as people become more health conscious and look to save money by cutting back on the booze.’

The 12-3-30 workout

‘We recently revealed the PureGym UK Fitness Report, a deep dive into the nation’s exercise regimes,’ says Stephen Rowe, chief marketing officer at PureGym.

‘The report combined data from YouGov, Google Trends, independent surveys and PureGym’s internal data and it’s identified the 12-3-30 workout as a big trend for 2023.

Walking on a steep incline will get the heart racing (Picture: Getty/iStockphoto)

‘This is a simple, effective treadmill workout that’s been incredibly popular on TikTok since being created by Lauren Giraldo – her video has more than 12.7million views – and there’s been a 309 per cent increase in searches for it, according to Google data.

‘It involves walking on a treadmill at 3mph, on an incline setting of 12 per cent, for 30 minutes. Why is it so popular? Well, It only takes 30 minutes so can be squeezed into busy schedules, it’s an excellent cardiovascular workout, plus it’s one for all abilities, as it is low-impact and low-intensity.

‘Our research highlighted that 56 per cent of the population experience “gymtimidation” so a simple but effective treadmill workout is great for those who struggle with nerves on the gym floor, and for January newbies. Once someone gets started in a gym, they’re much more likely to stay, so we’re right to expect the popularity of this trend to grow further.’

Start 2023 with a new journal

Emma Bridgewater’s All My Best Intentions & Wild Aspirations 2023 diary is a pocket A5 classic, offering lots of room to write notes, plus inspirational quotes. £11.99,

Emma Bridgewater’s All My Best Intentions & Wild Aspirations 2023 diary

The Head Plan Productivity & Wellness Journal is a vegan leather journal with areas for goals, reflections and visions. £30,

The Head Plan Productivity & Wellness Journal

Highland Spring sparkling water has partnered with positive psychology expert Sophie Cliff and positivity artist Katie Smith to create this limited-edition Uplift Your Everyday Journal. £10,

Uplift Your Everyday Journal

There’s no right, or wrong way to journal, but if you find it daunting then this The HappySelf Grown-Up Journal has prompts and a guide page to ease you in. £24.90,

The HappySelf Grown-Up Journal

Through a series of exercises led by life coach Selina Barker, you’ll be guided to live the life you want, in her journal Goodbye 2022, Hello 2023. £14.95,

Goodbye 2022, Hello 2023

MORE : How to cope with the mental health impact of winter in a cost-of-living crisis

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