Wellness Trends for 2025: A series of posts designed to uncover the most progressive concepts in wellness for the year ahead. Number Fourteen: Ancestral Wellness.
In recent years, the wellness world has seen a resurgence of ancient practices designed to enhance well-being, a movement broadly known as ancestral wellness. This approach emphasizes reconnecting with the health principles and lifestyle habits of our ancestors, viewing them as a remedy to the chronic stress, poor diets, and sedentary lifestyles of the modern world.
Ancestral wellness seeks balance by embracing traditional practices, including whole-food diets, natural movement, and mind-body rituals that have been used by cultures worldwide for centuries. The appeal of ancestral wellness lies not only in its simplicity but also in the promise of resilience and health that modern science is increasingly validating.
This article explores the principles of ancestral wellness, how these practices support physical and mental health, and ways to integrate ancestral habits into daily life.
The Origins of Ancestral Wellness
Ancestral wellness is rooted in the idea that, for much of human history, people lived in ways that were in harmony with the natural world. Indigenous communities, hunter-gatherers, and early agrarian societies developed lifestyles that prioritized balance with nature, physical movement, and diets rich in whole, unprocessed foods. These practices supported physical strength, mental resilience, and a deep connection with one’s environment.
Today, wellness experts argue that our modern lifestyle—marked by high stress, low activity, and processed foods—has drifted far from these ancestral principles, contributing to chronic conditions such as obesity, diabetes, and mental health disorders. Ancestral wellness advocates believe that by returning to certain age-old practices, we can improve our health and enhance our quality of life.
Core Principles of Ancestral Wellness
Ancestral wellness encompasses a range of practices focused on diet, movement, mental well-being, and environmental harmony. These practices offer a holistic approach to wellness, drawing from the wisdom of ancient traditions to support health in modern life.
1. Whole-Food, Ancestral Diets
The cornerstone of ancestral wellness is a diet based on whole, nutrient-dense foods that closely resemble the diets of early humans. This includes:
– Whole Grains and Ancient Cereals: Many traditional diets are based on grains and cereals that are minimally processed, such as quinoa, millet, and amaranth. These grains are rich in fiber and micronutrients, supporting digestive health and blood sugar regulation.
– Fruits and Vegetables: Ancestral diets are packed with fruits, vegetables, and wild herbs, providing antioxidants, vitamins, and minerals essential for cellular health and inflammation reduction.
– High-Quality Proteins: Sources like grass-fed meats, wild-caught fish, and free-range poultry provide essential amino acids and healthy fats. In ancestral diets, these proteins were often leaner and more varied than typical modern diets, supporting muscle health and metabolism.
– Fats from Natural Sources: Healthy fats from sources like nuts, seeds, avocados, and olive oil are staples in ancestral wellness. These fats support brain function, reduce inflammation, and provide long-lasting energy.
– Fermented Foods: Foods like yogurt, kimchi, sauerkraut, and kefir play a crucial role in gut health. Traditional societies often included fermented foods in their diets, providing natural probiotics that promote healthy digestion and immunity.
2. Natural Movement and Functional Fitness
Ancestral wellness places great importance on movement that mimics the physical activities of early humans. Rather than focusing solely on gym routines or high-intensity workouts, this approach emphasizes functional movement:
– Walking and Hiking: Walking was a primary mode of transportation for our ancestors, and incorporating more walking into daily life supports cardiovascular health and boosts mental well-being. Hiking adds an element of nature immersion, further enhancing the physical and emotional benefits.
– Bodyweight Exercises: Activities like squats, lunges, and push-ups replicate the functional movements our ancestors used in daily life, strengthening muscles and improving mobility. These exercises can be done with little to no equipment, making them accessible to all fitness levels.
– Strength and Agility Training: Movements that build strength and agility, such as carrying, lifting, or even climbing, mirror the physical demands of survival tasks in ancient times. These exercises improve balance, flexibility, and resilience.
– Play and Expressive Movement: Playfulness and creative movement are often overlooked in modern fitness but are integral to ancestral wellness. Running, jumping, dancing, and exploring movement freely reduces stress, improves mood, and supports cardiovascular health.
3. Connection with Nature
A deep connection to nature was an integral part of ancestral life, fostering mental clarity, emotional stability, and physical resilience. Ancestral wellness encourages modern individuals to reconnect with nature as a source of healing and grounding:
– Forest Bathing: Inspired by Japanese shinrin-yoku, or forest bathing, this practice involves spending time immersed in nature to reduce stress and boost immunity. The sights, sounds, and smells of nature promote relaxation, reduce cortisol levels, and elevate mood.
– Sun Exposure for Vitamin D: Natural sunlight exposure was a regular part of ancestral life, essential for vitamin D synthesis. Modern lifestyles often result in vitamin D deficiency, but by incorporating time outdoors, we can help maintain healthy vitamin D levels, which are vital for bone health, immunity, and mood.
– Grounding: Also known as earthing, grounding involves direct contact with the earth’s surface—walking barefoot on grass or soil, for example. Some proponents believe that grounding can improve sleep, reduce pain, and enhance mood, though research on its benefits is ongoing.
4. Mind-Body Practices and Rituals
Traditional societies often incorporated rituals and practices that nurtured mental well-being and resilience. These practices are gaining popularity in ancestral wellness for their role in managing stress and enhancing mindfulness:
– Meditation and Breathwork: Practices like meditation, rhythmic breathing, and mindful awareness were part of many ancient cultures. Today, these techniques are known to reduce anxiety, improve focus, and promote emotional resilience.
– Ceremonies and Community Connection: Communal gatherings, storytelling, and rituals helped strengthen bonds and provided emotional support in ancient communities. The ancestral wellness approach emphasizes connecting with others, finding ways to celebrate shared experiences, and creating a sense of belonging.
– Gratitude Practices: Simple acts of gratitude were often embedded in ancestral rituals. Studies show that expressing gratitude can enhance happiness and reduce stress, making this practice a valuable component of mental wellness.
The Benefits of Ancestral Wellness
The practices embraced by ancestral wellness offer a wide array of benefits for both physical and mental health. Here are some of the most notable advantages:
Enhanced Physical Health
A diet rooted in whole, unprocessed foods combined with regular, natural movement supports weight management, cardiovascular health, and metabolic function. These practices can reduce the risk of chronic diseases such as diabetes, obesity, and hypertension.
Improved Mental Health
Connection with nature, mindfulness practices, and social interaction contribute to mental clarity, reduced anxiety, and increased resilience. These benefits are especially relevant in today’s fast-paced world, where stress and mental health concerns are prevalent.
Better Gut Health
The emphasis on fermented foods and fiber-rich vegetables in ancestral diets promotes a balanced gut microbiome. Healthy gut bacteria play a crucial role in digestion, immunity, and even mood regulation, making this a central benefit of ancestral wellness.
Increased Longevity
Studies of societies that follow ancestral-like practices, such as the Mediterranean diet or Japanese ikigai, indicate that these lifestyles can lead to longer, healthier lives. Ancestral wellness provides a framework for holistic health that supports longevity.
Holistic Well-Being and Fulfillment
Beyond physical health, ancestral wellness emphasizes balance, self-awareness, and meaningful connection. By aligning with natural rhythms and practicing gratitude, individuals often experience a greater sense of purpose and fulfillment.
Integrating Ancestral Wellness into Modern Life
Bringing ancestral wellness into daily life doesn’t require a radical overhaul. Here are some accessible ways to incorporate these principles:
Start with Simple Dietary Changes
Swap processed foods for whole foods, such as vegetables, whole grains, nuts, and seeds. Incorporate more fermented foods, like yogurt or sauerkraut, to support gut health.
Make Time for Daily Movement
Incorporate movement throughout the day, whether through walking, bodyweight exercises, or outdoor activities. Aim to move in natural ways that don’t necessarily require gym equipment.
Spend More Time Outdoors
Prioritize spending time outside whenever possible. Whether it’s a walk in the park, a hike, or just a few minutes of sun exposure, regular outdoor time supports both mental and physical health.
Practice Mindfulness and Gratitude
Begin a daily gratitude journal or a brief meditation practice. These small steps can improve mental clarity, reduce stress, and help create a positive outlook.
Limit Screen Time and Prioritize Sleep
Our ancestors naturally aligned their schedules with daylight, supporting circadian rhythms. Limiting screen time before bed and establishing a consistent sleep schedule can improve sleep quality and overall health.
Conclusion: Rediscovering Health Through Ancestral Wisdom
Ancestral wellness offers a valuable perspective on health, drawing from the wisdom of past generations to inform modern wellness practices. By embracing whole foods, natural movement, and meaningful connections, individuals can foster a balanced and resilient lifestyle that counters the fast-paced, high-stress nature of today’s world.
As science continues to validate the health benefits of these ancient practices, ancestral wellness is no longer just a nostalgic ideal—it’s a practical guide to enhancing our lives with habits that align with our biology and natural rhythms. Embracing these principles allows us to reconnect with a lifestyle that supports not only physical health but mental clarity, emotional resilience, and a profound sense of fulfillment. In our journey forward, ancestral wellness serves as both a bridge to our past and a path to a healthier, more balanced future.
