The health and wellness market can feel overwhelming, flooded with countless products and trends. Have you ever felt lost in the noise and wondered what truly matters for your well-being?

Proactive wellness marked a significant national focus in 2024. From cold plunging to probiotics, people are embracing more holistic approaches to take control of their health in their everyday lives rather than waiting for symptoms of illness or disease to strike. Our providers will walk you through the key health trends they noted in 2024 and guide you on how to integrate healthy habits into your wellness journey for 2025. Let's cut through that noise and uncover a clear path to lasting health.

Health Tracking Technology 

The use of fitness trackers in apps or wearable ones like Fitbit and Apple Watch to monitor health metrics and track progress has continued to surge in popularity. Health tracking rings, such as the Oura Ring, captivated consumers in 2024. These health trackers can include reporting personalized metrics like: 

• Sleep stages & quality 

• Activity levels and calorie expenditure 

• Body temperature 

• Heart rate variability  

While health trackers remain popular tools to motivate you and provide health data over time, you don't have to buy the latest gadget to know if you've had a good workout or slept well – listen to your body! If you're curious about using a health tracker, start with a free fitness app to see if it meets your needs. Great River Health Registered Dietitian Nutritionist Rachel David personally recommends the Strava app, where you can track your fitness progress across 30+ activities and connect with friends to share your successes, celebrate milestones, and stay motivated together. 

Patients can also now easily share comprehensive health data captured by their Apple Watch and other compatible devices directly with their healthcare providers via the health app. This includes activity levels (steps, exercise minutes), heart rate, ECG readings, and blood pressure. By sharing this data, patients empower providers with a richer understanding of their overall health, facilitating more informed conversations, personalized care plans, and potentially improved health outcomes. 

Ozempic and Wegovy 

Ozempic and Wegovy gained significant attention in 2024. Both are brand names for the same drug, semaglutide, which decreases appetite and slows stomach emptying. Ozempic is approved for type 2 diabetes while Wegovy is approved for weight loss and management. These injectable medications belong to a class called GLP-1 agonists. They mimic the action of GLP-1, a hormone naturally produced in our gut. GLP-1 plays a crucial role in: 

• Regulating appetite: GLP-1 interacts with brain centers that control hunger hormones like leptin and ghrelin. 

• Slowing down digestion: This helps us feel full for longer. 

“These medications are approved for obesity treatment in individuals with a Body Mass Index (BMI) of 30 or higher, or a BMI of 27 or higher who also have obesity-related conditions such as diabetes or hypertension,” explained Dr. Clyde Grady, a Family Medicine physician specializing in obesity medicine and metabolic health at our West Burlington campus. 

Dr. Grady emphasized that a foundation of nutritious, whole-food eating is crucial for sustainable weight management and addressing the root causes of metabolic disease. 

“While medication can be effective, it's not a substitute for dietary changes,” Grady said. “I prioritize guiding my patients towards healthier eating habits as the cornerstone of their weight management journey. This fosters long-term success in controlling and potentially reversing metabolic conditions. Ultimately, patient action is primary for achieving improved health outcomes.” 

Ultra-Processed Foods Awareness 

As Americans, we are learning more about the negative effects ultra-processed foods (UPFs) have on our health, which is why the movement to reduce UPF consumption is gaining significant traction. 

Ultra-processed foods dominate our modern food landscape, driven by factors like convenience, affordability, urbanization, and taste. We often turn to UPFs to simplify meals and satisfy cravings. While it's important to acknowledge the role of UPFs in our lives, it's equally important to be aware of the potential health risks associated with frequent consumption.  

“UPFs and whole foods are fundamentally different in terms of their composition, processing level, and impact on health,” said Great River Health Registered Dietitian Nutritionist Stefanie Riley. “They contain unhealthy fats, sodium, added sugars, and artificial ingredients, and often lack essential nutrients. Whole foods are minimally processed or unprocessed, providing natural ingredients, vitamins, and minerals.”  

The goal doesn’t have to be eliminating all indulgences but to strike a balance between convenience and health. By making informed choices and incorporating more whole foods into our diets, we can reduce our reliance on UPFs and improve our overall well-being. 

Tips to Avoid Being Tempted by UPFs  

• Shop the perimeter of the grocery store: Stick to the outer aisles where you'll find fresh produce, meat, fish, and dairy. 

• Make a grocery list and stick to it: This helps you avoid impulse purchases.    

• Shop when you're not hungry: Hunger can make you more susceptible to temptation. 

• Limit exposure at home:  

• Don't keep tempting UPFs in the house. 

• When you do buy them, store them out of sight. 

• Cook more often: Cooking at home gives you control over ingredients and allows you to create delicious and healthy meals.    

• Plan your meals: This can help you make healthier choices throughout the day and avoid impulse purchases.    

• Mindful eating: Pay attention to your hunger and fullness cues. Remove distractions during mealtimes. Eat slowly and savor each bite.    

• Hydration: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger.    

The Rise of Probiotic Sodas 

The rising interest in gut health has led to a surge in products designed to support digestive well-being, including pre-and probiotic-infused foods, drinks, and supplements. Probiotic sodas in particular have transitioned from niche health products to mainstream favorites. 

For probiotics to deliver their intended health benefits, they must be alive. Probiotics in food and health products are living microorganisms that can benefit your gut health. Our bodies are home to trillions of tiny organisms, like bacteria and fungi. When these organisms in our body are balanced, they help us stay healthy; when they're out of balance, a condition called dysbiosis occurs that can impact digestion, the immune system, mental health, skin health, and more. 

While probiotic and prebiotic drinks can be a healthier alternative to regular soda due to lower sugar and sodium content, they should not replace a diet rich in prebiotic and probiotic foods such as: 

• Yogurt 

• Kefir: Fermented milk drink like yogurt, but thinner 

• Kombucha: Fermented tea drink 

• Sauerkraut 

• Kimchi: Spicy Korean fermented cabbage 

• Pickles 

• Sourdough bread 

When shopping for these pre- and probiotic-infused foods and drinks, it’s important to look for the label that indicates the presence of ‘live and active’ cultures. 

“If you're seeking targeted probiotic benefits in foods, drinks, or supplements for a specific health concern, consulting with a healthcare professional is essential,” advised Great River Health Registered Dietitian Nutritionist Rachel David. “This will help you choose the most appropriate probiotic strain for your individual needs.” 

While we don’t expect health and wellness trends to go away, we want to help you make informed choices for you and your family.  

Building a Healthy Life 

We often strive for dramatic transformations in our lives. While ambitious goals can be motivating, focusing on a few specific objectives is often more sustainable for lasting change. For example, if you wish to lose weight consider the underlying reasons for your goal, then you can achieve it by making smaller, more manageable changes. For instance, limiting processed foods or takeout to once a week is a great starting point. Remember, progress is a journey, not a race. Start with one or two small steps and gradually build upon them to create lasting healthy habits. 

Building a Solid Foundation with Good Nutrition  

According to Dr. Grady, “The lifestyle factor of nutrition, followed by exercise, are the keys to causing and preventing chronic illnesses.” Take things back to the fundamentals of good health by understanding your diet before moving on to more advanced measures.  

Knowing Your Personal Needs 

The 2,000-calorie diet is a general guideline, not a one-size-fits-all standard. Factors like age, sex, height, weight, and activity level impact your basal metabolic rate, which is the number of calories your body needs to accomplish its most basic life-sustaining functions, which impacts your individual caloric needs.  

To calculate your personal calorie needs, consult with your healthcare provider or utilize a reliable online calculator. Establishing this baseline will help you better understand and adjust your diet to align with your needs and goals. Registered dietitians can assist you in creating a personalized meal plan with sustainable strategies for tracking your calorie intake based on your goals and lifestyle.  

The core principles of a healthy diet remain balance, variety, and moderation. Check out our dietitians' grocery essentials and other healthy recipe ideas to start the new year. 

Reading Nutrition Labels 

Learning to decipher food labels is a powerful tool for making healthy choices. With this skill, selecting nutritious foods, snacks, and beverages becomes easier. It's essential to consider all aspects of a food's nutritional profile, rather than just focusing on one metric. 

Serving size: This tells you how many servings are in the package and the size of one serving. It's crucial to understand whether the nutrient count listed is for a single serving or the entire package. For example, there's a significant difference between a serving size of 180 calories and the entire package containing 180 calories. 

Calories: This number indicates the energy content of one serving. To maintain or lose weight, it's helpful to consider your calorie intake with your calorie burn.  

Percent daily value (%DV): The %DV listed on food labels provides a general guideline for nutrient intake based on a 2,000-calorie diet.  

• Low: 5% DV or less of a nutrient indicates that the food is low in that nutrient. 

• High: 20% DV or more indicates that the food is high in that nutrient. 

*Nutrients: Consider the overall nutrient profile. Aim for high sources of protein, fiber, vitamins, and minerals between 12-20 %DV. Aim for Low Sources of added sugar, sodium, cholesterol, saturated and trans fats. 0-5 %DV. 

Choosing Products: Organic or Not? 

In the grocery store, you’ll notice additional labels on products such as certified organic or verified non-GMO (genetically modified organism). How should you navigate all of these labels to make healthy decisions without diminishing your budget? 

The U.S. Department of Agriculture (USDA) oversees organic certification and regulates the use of the certified organic label. To make an organic claim or use the USDA Organic Seal, the final product must follow strict production, handling and labeling standards and go through the organic certification process.   

However, the certification process and associated costs can limit some producers from using the label, even if they meet the standards. While differences between certified organic and other foods exist, the label doesn’t significantly impact the nutritional value of the food itself.  

"A diet reducing processed foods, rich in fruits and vegetables, organic or conventional, is crucial for good health,” said Great River Health Registered Dietitian Nutritionist Rachel David. “It’s important to prioritize quantity over labels, especially on a budget. Choose what's practical and affordable for your family.” 

Utilizing Supplements 

Sometimes, despite our best efforts, our diet isn’t enough to provide our body with the nutrients it needs. This is where supplements can become a useful tool for maintaining your health. 

“It can be challenging to obtain all the necessary nutrients through our diets, micronutrients – vitamins and minerals – can help fill in the gaps,” said Great River Health Pharmacist Jacqueline Johnson-Onesto. “It is important to remember that our bodies need different amounts of vitamins and minerals at different stages in our lives.  Also, as our health changes our bodies may require different vitamins and/or amounts of those vitamins.”  

Some commonly recommended supplements for adults include: 

• Vitamin D: Many adults, especially those with limited sun exposure, are deficient in Vitamin D. It's crucial for bone health, immune function, and mood regulation. 
   

• Vitamin B12: As we age, our ability to absorb Vitamin B12 from food can decline. It's essential for nerve function and red blood cell production.    
   

• Omega-3 Fatty Acids: Found in fish oil, these fatty acids support heart health, brain function, and reduce inflammation. 
   

• Vitamin C: During cold/flu season vitamin C can help your body produce white blood cells, which are the immune cells that fight off infections. 
   

• Magnesium: Involved in over 300 biochemical reactions within the body. Key functions of magnesium include supporting muscle and nerve function, regulating blood sugar levels, facilitating energy production, and assisting in protein synthesis and bone health. 

When prescribed a supplement to address a deficiency, such as iron, other nutrients can impact its absorption. For instance, Vitamin C aids in Iron absorption, and Magnesium plays a vital role in the absorption of calcium and vitamin D. Getting your daily dosage of nutrients is key so that your body can function at its peak. 

When choosing a supplement, look for the USP Verified Mark on the label. This mark signifies that the product has undergone rigorous independent testing by the United States Pharmacopeia (USP). Selecting USP-verified supplements helps ensure you're getting a safe and effective product by verifying that the supplement: 

• Contains the listed ingredients in the stated potency and amount 

• Does not contain harmful levels of contaminants 

• Will dissolve and release the active ingredients into the body within a specified timeframe 

Before starting any new supplement regimen, it's essential to consult with your doctor. This is to ensure the supplements are appropriate for your individual needs and don't interact with any medications you may be taking. 

Reducing Your Sugar and Sodium Intake 

Rather than jumping to extreme restrictive solutions that are hard to maintain, take note of your current lifestyle and find areas of improvement that align with your goals.  

For example, your body needs a small amount of sugar and sodium to work properly. The general recommendation of sodium per day is less than 2,300 milligrams (mg). The general recommendation of sugar intake per day is to have 12 teaspoons (50 grams) or less of added sugar. By taking small steps to reduce your current intake, like using a few less pumps of sweetener in your morning coffee or opting for water rather than sugary electrolyte options, you can make healthier choices that integrate seamlessly into your life.  

“Most people don't need electrolyte drinks unless they're engaging in intense, prolonged exercise or experiencing significant fluid loss due to illness,” Dietitian Rachel David explained. “In these cases, the sugar in electrolyte drinks can aid in electrolyte and fluid absorption. However, for most people, these drinks are unnecessary and contribute excess sugar to the diet.” 

Fitness  

It's recommended to get 150 minutes of moderate-intensity exercise each week. Break it down into smaller steps by looking at it as 30 minutes of moderate-intensity activity most days of the week. Exercise doesn’t just mean lifting weights or running, either. Experiment with different activities like incline walking on the treadmill, yoga, or swimming to discover what you find fun and engaging. 

While pushing yourself is important for progress, constantly operating at maximum intensity can be harmful. Overtraining can increase the risk of overuse injuries and cause burnout. Stephie Libben, a fitness trainer at Great River Health Fitness with 28 years of experience emphasized the importance of a well-rounded fitness routine that incorporates strength, cardio, flexibility, and balance. “Challenge your body to keep progressing. Lack of variety in your workouts allows your body to plateau, making it harder to reach your fitness goals,” she said. 

Health Fitness on our West Burlington campus offers a variety of classes and specialty programs whether you need to increase strength, improve cardiovascular health, enhance flexibility and balance, or manage conditions like Parkinson's, arthritis, or cardiac conditions, we have programs and trainers to support your journey and hold you accountable. Check out land & water classes.  

Health Fitness enhanced its class schedule in 2024 by introducing new Pilates Reformer classes. Pilates' popularity has surged in recent years, driven by its focus on core strength, low-impact yet high-reward nature, and mind-body connection, similar to yoga. Celebrity endorsements and accessibility have further fueled its growth. Health Fitness is excited to offer these Pilates reformer classes and give you another option to switch up your workout routine. 

Call 319-768-4191 to learn more about our gym memberships, personal training, and exciting group classes! 

Mental Wellness 

Discovering what helps you cope during challenging times can significantly improve your mental well-being. While finding effective strategies may take time, remember to reflect on your feelings, try new approaches, and consider consulting a mental health professional for guidance. 

To get started, consider these methods: 

• Explore stress reduction techniques: deep breathing, yoga, and journaling. 
   

• Engage in Mentally Stimulating Activities: Read, work on puzzles, or learn a new skill. 
   

• Spend Time Outdoors: Enjoy the benefits of nature. 
   

• Reflect on Values and Goals: Gain clarity and direction. 
   

• Volunteer: Giving back can provide a sense of purpose and shift your perspective. 
   

• Prioritize Rest: Take a day or two to catch up on sleep or engage in self-care activities like taking a bath or getting a haircut. 
   

• Set Boundaries: As one of our mental health providers, Audrey Cook, LMHC, stated, "You don't have to be everywhere all the time, and you don't have to see everyone all the time." 

Check out our recent mental health blog post to learn more valuable mental health resources and discover tangible ways to improve your mental well-being.  

Preventative Care Checklist  

As an adult, it's crucial to prioritize your health with regular check-ups. Aim for an annual visit with your primary care provider. 

During these check-ups, you should: 

• Discuss your personal health goals 

• Review your family health history 

• Create a personalized preventative screening plan: This may include screenings for common conditions, vaccinations, and lifestyle recommendations tailored to your needs. 

Knowing your numbers  

To gain a deeper understanding of your overall health, you and your provider can also consider examining specific biomarkers. "I prioritize key markers like triglycerides (stored energy in your blood), HDL (‘good’ cholesterol), glucose (blood sugar level), A1c (average blood sugar levels over 2-3 months), blood pressure, and body measurements (waist, hip, BMI). I also assess fasting insulin levels. Insulin is our body's energy-storage hormone. When chronically elevated due to poor dietary choices, it drives weight gain, raises blood pressure, and increases the risk of insulin resistance, diabetes, and inflammation. Importantly, elevated insulin levels can signal impending metabolic dysfunction years before traditional markers like glucose or A1c indicate pre-diabetes or diabetes," said Dr. Grady. 

The following common biomarkers, with their optimal ranges, can provide valuable insights into your health. By understanding these numbers, you can proactively address potential health issues and make informed decisions that support your overall well-being.  

It's important to remember that the "normal ranges" provided are general guidelines. The specific values may vary slightly depending on the laboratory conducting the tests and the methods they employ. 

Triglycerides (stored energy in your blood): < 150 mg/dL 

HDL Cholesterol (‘good’ cholesterol):  

• Men: > 40 mg/dL 
• Women: > 50 mg/dL 

LDL Cholesterol (‘bad’ cholesterol):  

• For most adults, the ideal LDL cholesterol level is below 100 mg/dL. 
• Near Optimal/Above Optimal: 100-129 mg/dL 

Glucose (Fasting blood sugar level): < 99 mg/dL 

A1c (average blood sugar levels over 2-3 months): < 5.7% 

Blood Pressure (the force of your blood against your blood vessels): < 120/80 mmHg 

Liver Enzymes 

• Alanine transaminase (ALT): A significant increase in ALT levels usually indicates liver damage: One common reference range for an ALT blood test is 7 to 56 U/L (units per liter).   
• Aspartate transferase (AST): An increase in AST can indicate liver damage, but it can also be elevated in other conditions like heart attacks or muscle injuries: One common reference range for an AST blood test is 8 to 33 U/L (units per liter) 

Kidney Function 

Creatinine: (A waste product in your blood. High levels may indicate kidney problems): 

The normal level of creatinine varies depending on factors such as age, gender, and muscle mass. However, typical ranges for serum creatinine are: 

• Adult men: 0.74 to 1.35 mg/dL 
• Adult women: 0.59 to 1.04 mg/dL 

Blood Urea Nitrogen (BUN) Another measure of kidney function: In general, around 6 to 24 mg/dL (2.1 to 8.5 mmol/L) is considered normal. 

 
Early detection and proactive measures are key to maintaining your well-being and enjoying a long, healthy life. 

While health and wellness trends are constantly evolving, true well-being is built on a foundation of sustainable habits aligned with core health principles. From reducing processed foods and paying attention to nutrition labels to setting healthy boundaries and prioritizing self-care, remember that achieving perfect health isn't the goal. As Dr. Kottenstette-Kirk of Great River Health emphasizes, 'small, consistent changes over time can significantly impact your overall health.' New products, medications, and trendy practices can offer valuable support, but they should never replace the pillars of a balanced lifestyle. 

Congratulations on taking the first step towards a healthier you by reading our blog! Knowledge is power when it comes to positive health changes. Explore our range of health services to support your journey to a healthier, happier you in 2025.