The Wellness Trends We Love (And One We Don’t)

If you’ve logged on to the internet lately, you’ve probably noticed that a new wellness trend seems to pop up every other minute – and they’re often championed by influencers with thousands of followers. While some of them have merit, others can be confusing and lack real scientific foundation, and if you’re not an expert, it can be tricky to tell the difference.

At ARTAH, we’re all about research-backed lifestyle habits – the kind that are proven to work. Here are some of our favourites:

Heavy lifting 

Strength (or resistance) training was once seen as the preserve of men, but an increasing number of women are now lifting weights – and for good reason. Far from the outdated belief that heavy dumbbells lead to bulky arms and legs – an aesthetic many women don’t want – weight training offers a host of health benefits, and in reality, “bulking up” is extremely difficult to achieve.

This type of movement has been linked with a 17% lower risk of death by all causes, including cancer, cardiovascular disease and diabetes. (1) Because muscle mass acts as a reservoir for glucose, having more of it helps the body process sugar more efficiently, benefiting every aspect of metabolic health. And it’s not just physical – it’s also been show to improve mental health issues, such as depression and anxiety, too. (2)

Resistance training is also one of the best ways to counter age-related decline. (3) More muscle means greater strength, power and functional capacity as we age – and research even suggests it can rejuvenate ageing skin. (4) Whether you’re in your twenties or your seventies, it’s never too late to start.

Fibremaxxing 

Fibremaxxing – the social media trend that involves strategically boosting your daily fibre intake – is one we can fully get behind. While the recommended daily intake is 25g for women and 38g for men, research suggests that up to 90% of UK adults fall short, and it’s taking a toll on our health. (5)

Why is fibre so important? It’s a great food source for the good bacteria in the gut. As they ferment, they produce short-chain fatty acids that nourish the cells lining your colon, help reduce inflammation and support immune function. Fibre also aids digestion, keeps bowel movements regular, and is linked to a lower risk of colorectal cancer, inflammatory bowel disease, and other chronic conditions.

On top of that, fibre is a metabolic health powerhouse. It helps you feel fuller for longer, slows sugar absorption and supports healthy appetite regulation by stimulating leptin – our satiety hormone. A simple hack: eat a plate of fibre-rich vegetables before the rest of your meal to help keep blood sugar levels balanced. Whole grains, fruit, vegetables, legumes and nuts and seeds are all great sources.

Creatine 

Creatine is finally having its moment – and it’s not just for gym bros anymore. This powerful longevity supplement supports energy, muscle mass, fitness performance, bone health and cognitive function. (6) A natural compound that fuels the production and regeneration of ATP – the unit of energy that powers our cells – creatine also supports cellular function and acts as an antioxidant. Around 95% of it is stored in our muscles, and its benefits are particularly notable for women, as the brain, gut, ovaries, endometrium and adrenals all have high energy demands. (7)

Our Essential Creatine uses the purest creatine monohydrate you can find. It’s incredibly easy to take – simply blend 4g into water, tea, coffee or even your smoothie, and let it get to work.

PEMF Mat

Google searches for PEMF mats have surged by over 5,000% in the past month, with many people asking whether the hype is real. So, what exactly are they? Imagine a thick yoga mat embedded with coils of wire that generate a gentle magnetic field. This field is designed to support cellular health, boost circulation and promote nerve regeneration.

PEMF mats are also known for calming the nervous system, aiding recovery – whether that’s from an intense workout or simply the stresses of daily life – and improving sleep quality. One of our favourites? The Higher Dose PEMF Mat.

And the one we’ll leave…

Okra water

A big hit on TikTok, okra water – made by infusing the plant (also known as “lady’s fingers”) in water – is being hailed by influencers as a way to achieve better blood sugar control, boost the skin’s collagen stores in the skin and improve gut health, thanks to its fibre content. While it may offer some gut benefits, there are far more effective – and balanced – ways to achieve the same results (see: fibremaxxing).

References:

1. Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022 Jul;56(13):755-763. doi: 10.1136/bjsports-2021-105061. Epub 2022 Feb 28. PMID: 35228201; PMCID: PMC9209691.

2. Paolo M. Cunha, André O. Werneck, Leandro dos Santos, Max D. Oliveira, Liye Zou, Felipe B. Schuch, Edílson S. Cyrino,Can resistance training improve mental health outcomes in older adults? A systematic review and meta-analysis of randomized controlled trials,Psychiatry Research, Volume 333,2024,115746,ISSN 0165-1781, https://doi.org/10.1016/j.psychres.2024.115746.

3. Paulo Ricardo Prado Nunes, Pâmela Castro-e-Souza, Anselmo Alves de Oliveira, Bruno de Freitas Camilo, Gislaine Cristina-Souza, Lucio Marques Vieira-Souza, Marcelo Augusto da Silva Carneiro,Effect of resistance training volume on body adiposity, metabolic risk, and inflammation in postmenopausal and older females: Systematic review and meta-analysis of randomized controlled trials,Journal of Sport and Health Science, Volume 13, Issue 2, 2024,Pages 145-159,ISSN 2095-2546,https://doi.org/10.1016/j.jshs.2023.09.012.

4. Nishikori S, Yasuda J, Murata K, Takegaki J, Harada Y, Shirai Y, Fujita S. Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices. Sci Rep. 2023 Jun 23;13(1):10214. doi: 10.1038/s41598-023-37207-9. PMID: 37353523; PMCID: PMC10290068.

5. https://www.foodmanufacture.co.uk/Article/2024/02/20/solving-the-big-uk-fibre-gap/

6. https://www.essex.ac.uk/blog/posts/2023/01/19/creatine-supplements-what-the-research-says-about-how-they-can-help-you-get-in-shape

7. Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w

Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.