10 Wellness Trends You Have To Try In 2024

Wellness trends evolve year after year—which is pretty good news if you’re tired of shivering in a cold plunge, sipping chalky collagen drinks or shelling out for yet another CBD gummy in hopes it dissolves your stress. Wellness trends in 2024 offer fresh ways to reinvigorate your routine. So what will be hot in the wellness world this year?

To find out, I asked more than 260 experts to share their predictions for the biggest wellness trends of 2024. Many of their answers pointed to the rise of AI in the wellness world, offering more precision for our nutrition and fitness routines. Others shined a light on culturally-infused wellness practices that people are focusing on, like Peruvian spiritual cleansing. Whichever resonates with you, these wellness trends can help you break out of the same old routine and try something new.

Here’s a look at the top 10 wellness trends for 2024, according to leading experts.

Vagus Nerve Stimulation

“I’m seeing a huge increase in interest from the wellness community in the vagus nerve and how simple stimulation of this cranial nerve can counteract the fight-or-flight response in our body. It’s a crucial player in connecting our brains to our bodies. Simple stimulation of this nerve through deep breathing, mindfulness, and even humming or laughing has been shown to calm the body after the fight-or-flight response is triggered by the sympathetic nervous system and leave you with a sense of calm,” said Kelly Smith, yoga and meditation teacher, founder of Yoga For You, and creator of the “Mindful in Minutes” meditation journal. “This wellness trend is growing so quickly that the hashtag ‘vagus nerve stimulation’ has been viewed over 55 million times on TikTok.”

Sleep Tourism

“The number one reason people want to travel next year is to rest and recharge—and that’s no surprise to us given our guests’ increased interest in holistic wellness. There is not only a growing number of wellness-oriented travelers today, but also an expanded definition of ‘wellness.’ We anticipate sleep tourism—people seeking out experiences like sleep-focused spa treatments, products like the Tempo by Hilton’s ‘power down’ amenities, and trips and accommodations centered around sleep—to gain momentum as a wellness trend in 2024,” said Amanda Al-Masri, vice president of wellness at Hilton.

Dolce Far Niente

“A wellness trend we’re seeing and certainly encouraging in 2024 is what we Italians call dolce far niente, or the sweetness of doing nothing,” said Andrea Quadrio Curzio, co-founder of QC Spa of Wonders, which offers 12 destination spas and seven wellness resorts around the world. “As a society, we’re overstressed, over-scheduled, and overtired, leaving little room for joy and wonder, or open-ended self-care. But we’ve begun seeing the pendulum swing in the other direction. We now aspire to achieve the work-life balance that Italians are famous for, and practicing doing nothing—clearing your brain and schedule—is the first step on the road to true wonder and relaxation.”

Blue Zone Diets

“2024 will be the year when people start dieting for longevity, with more individuals adopting the blue zone diet. There is tremendous evidence that people in the blue zones around the world live longer than average due to their diet and lifestyles. For example, in Okinawa, Japan, individuals have been known to practice hara hachi bu, a concept which reminds them to eat mindfully and stop eating when their stomachs are 80% full,” said Andrew S. Boxer, MD, gastroenterologist at Gastroenterology Associates of New Jersey.

He added: “I’m a strong believer in the gut-brain connection and the blue zone lifestyle substantiates this connection, illustrating the interrelationship between what we eat, our social relationships, how much we exercise and move, and the presence of spirituality in our lives. I believe the more we study the habits of the individuals living in these blue zones, the more medicine will eventually prove that the adoption of the blue zone diet and lifestyle is beneficial for mitigating disease and as a direct result, for adding years to one’s life.”

Limpias And Spiritual Hygiene

“With people leaning heavy on spiritual wellness and intuition in the past year, it’s no surprise that a deeper emphasis on energy work as a ‘spiritual hygiene’—especially the Latin American culture-derived limpia—is emerging as a wellness trend in 2024,” noted Antoinnette Chirinos, a third-generation intuitive healer and herbalist from Peru and founder of Goddess of Avalon apothecary.

“In limpia sessions, energetic adjustments are done to move the body and chakras back into balance. We work on resetting your frequency, clearing old beliefs, and creating new ones,” she added. “Limpias, which one of my clients described as getting his spiritual oil changed, have been attracting a substantial following, even among people who aren’t connected with Latin culture. People leave the session feeling lighter and more peaceful.”

Immersive ASMR

“Experiencing autonomous sensory meridian response (ASMR)—a relaxing, tingly sensation that comes from gentle, interpersonal moments, like watching a video of someone whispering into a microphone—will shift from staring at flat computer screens to immersing oneself in wearable technology in 2024,” said Craig Richard, PhD, professor of physiology at Shenandoah University, founder of ASMR University, and author of “Brain Tingles: The Secret to Triggering Autonomous Sensory Meridian Response for Improved Sleep, Stress Relief, and Head-to-Toe Euphoria.”

He continued: “While growing product lines of augmented reality goggles, virtual reality goggles, and other wearable displays are aimed mostly at gamers, ASMR enthusiasts are discovering these products deliver an immersive ASMR experience, as well. Coupled with the possibility of haptic-feedback clothing, experiencing ASMR in 2024 will be a top wellness trend and more technology-driven than ever before.”

Therapeutic Psychedelics

“More and more data have come out about the medical benefits of psychedelics like MDMA and psilocybin (the active compound found in ‘magic mushrooms’). These drugs have been shown in studies to effectively treat PTSD, depression, anxiety, addiction, migraines, and other conditions,” said Anne Peled, MD, surgeon and co-director at Breast Care Center of Excellence at Sutter Health California Pacific Medical Center.

She continued: “With a new drug application submitted to the FDA in late 2023 requesting approval of MDMA for the treatment of PTSD, people battling PTSD and other mental health conditions may soon have access to these drugs as part of their medical treatment plans. As a cancer provider who sees many patients struggle with anxiety and the effects of trauma, I’m excited and hopeful that patients will soon be able to access these therapies in safe and effective ways through their mental healthcare teams.”

Cycle Syncing

“A major wellness trend in 2024 will be cycle syncing, the practice of tying your health and lifestyle habits to your menstrual cycle. Cycle syncing encourages women to truly listen to their bodies, and with so many period tracking apps available now, it’s simple to start,” said Natalie Rose, certified personal trainer, Pilates instructor, and founder of the Body By Barre studio. “Gone will be the labeling of mood swings as ‘just part of being a woman’ and ignoring warning signs like painful cramps, low energy, or bloating. Women can take back the power by tracking their monthly cycle. By cycle syncing for wellness in 2024, women will be armed with insight and knowledge on their menstrual cycle and how to balance hormones, reduce PMS, improve their mood, and lower their stress levels.”

AI-Powered Precision Nutrition

“In 2024, we will see a major growth in precision nutrition. Precision nutrition not only assesses a person’s health and diet history to help people figure out what to eat for optimal health and disease prevention, it also looks at other biological markers and data from continuous glucose monitors, blood biomarkers, and even wearables,” explained Melina Jampolis, MD, internist, board-certified physician nutrition specialist, and chief medical officer at AHARA.

“Analysis of the huge amount of data generated with these numerous inputs can only be accomplished with AI, which will lead to the creation of algorithms that provide much more specific nutrition recommendations at the individual level. As the medical and nutrition community begins to better understand the power of this precision to help individuals choose the best foods, dietary patterns, and supplements for their unique biology, this will drive increased consumer interest and trust in the field,” she added.

Rucking

“During the pandemic, millions of people discovered the benefits of a regular walking practice for their minds, moods, and bodies. Rucking (walking with a weighted pack) will be a top wellness trend in 2024 as people look to build endurance, improve heart health, burn calories, and strengthen bones. While rucking has traditionally been seen as high-intensity and suitable only for the uber fit, new fitness brands will make rucking more accessible and mainstream with weighted packs designed with different bodies in mind and load starting at lower, more accessible weights,” said Joyce Shulman, author of “Walk Your Way to Better,” and founder of 99 Walks and Jetti Fitness.