Wellness advice we’re bringing into 2024

Based on wisdom from our 2023 Q&As.

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In a Nutshell ICYMI: We interviewed so many inspirational people this year. The fitness legend Brooke Burke? The iconic musician Jewel?! 😳 Not to mention our very own resident health experts here at Healthline. In these Q&As, they dropped insights and tips for all different areas of well-being, like nutrition, fitness, sexual health, and beyond, so you can live your best, healthiest lives. Today, let's take a walk down memory lane and reflect on some solid insights that we'll be taking with us into the new year. But first, check out other great interviews from the year: • Michael Phelps on how he's taking care of his mental health • Henry Winkler on the warning signs of macular degeneration • Alex Rodriguez on learning to "cover his bases" on gum disease Be well, Morgan Mandriota Newsletter Editor, Healthline

Written by Morgan Mandriota December 22, 2023 • 4 min read

what's got us buzzing Wellness wisdom we're taking into 2024 Find your moments. Start small. Doing something is better than doing nothing at all. Maybe commit to 15 minutes per day. Make immediate goals, not long-term goals, like, "This week, I'm going to do XYZ." — fitness enthusiast Brooke Burke, on getting started with an exercise routine Every time you're contracted, tight, [or] anxious, notice those body cues, then keep a journal of "What was I just thinking, feeling, or doing?" Then every time you're relaxed, open, or calm, keep a journal of "What was I thinking, feeling, or doing?" What you're going to have after a month is a blueprint to your specific nervous system. You can force yourself out of a dysregulated state by participating in something on your list of what calms you and what gets you back into that parasympathetic nervous system. It's a really simple skill. Everybody's able to do that. That one thing really changed my life. — singer-songwriter Jewel, on what she wishes she'd learned sooner We all should build ourselves physically, mentally, spiritually, and emotionally so we can last. Whether you're lasting through the day or until [you're] 100 years old, we have to build it. It's a daily process. — basketball legend Dwyane Wade, on what the "Build to Last" mantra means to him Many people slam their foot on the gas and give up after a couple of weeks. It can be tricky if you want to see immediate results, but you have to play the long game to make sustainable changes. Focus on 1–2 small changes you can make: Walk for 10 minutes, add a vegetable to dinner, drink 8 glasses of water a day. Let those become habits and add on from there. — Healthline's resident dietitian Lisa Valente, on how to improve your diet According to data from the American College of Obstetricians and Gynecologists, an estimated 70% of people with vaginas report having experienced insufficient lubrication at one point or another. This has to do with so many factors, including that day's hormone levels, which are out of your control. So, lose the shame, and grab the lube. Erectile dysfunction [ED] is very common, and penis owners carry a lot of shame around it. If you prioritize your heart health by doing the basics (e.g., exercising regularly, eating a balanced diet, cutting down on alcohol and smoking), your erections [may] become more predictable and long lasting. That's because erections depend on cardiovascular health: blood flowing into the penis to create the erection. Just 30 minutes of walking a day has been linked with a 41% drop in risk for ED. — "Sex With Emily" host Emily Morse, on common misconceptions about sexual health and intimacy The less processed food I eat, the better I feel physically. There's also an emotional side to health, so occasionally, you have to dip into the cookie jar, cereal box, or whatever it is that makes you get up in the middle of the night. (No one ever gets up in the middle of the night for dark, leafy greens, you know?) — chef and cookbook author Alton Brown, on how different foods affect his health Getting older is better than never having had the opportunity to get older. A bit of humbleness and appreciation for our good fortune is a good start. If we wake up, we have the opportunity to try whatever it is that we want. People of every age are still starting yoga, becoming influencers, starting new businesses birthed from lifelong hobbies, celebrating their extended families, traveling, and more. We have rock stars in [their] 70s selling out stadiums! It's not over until it's over. Don't quit. Do the best you can to take care of your health. Every little incremental step toward healthier living will make you feel better. When we feel better, we look better and are far more energized to live our best life. — healthy aging advocate and perception analyst Dian Griesel, on how to accept getting older

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Thanks for reading! We'd love to know: Did anything stick with you from reading Wellness Wire this year? If so, send in your favorite fun fact or lesson learned to wellnesswire@healthline.com.

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