Wellness360 Magazine-Gainesville January/February 2026

January/February 2026 Volume 10 • Issue 5 Wellness360magazine.com

NEW YEAR NEW YOU Finding balance and calmness in the new year

SLEEP-DRIVEN TRAINING PLANS: HOW TO ADAPT YOUR WORKOUT BASED ON YOUR SLEEP

THE ONE NEW YEAR’S RESOLUTION THAT WILL TRANSFORM YOUR LIFE

THE MICROWORKOUT REVOLUTION: HOW TO GET FIT IN JUST MINUTES A DAY

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PUBLISHER & EDITOR-IN-CHIEF ART DIRECTOR

Nicole Irving Aníbal Rodríguez

VICE PRESIDENT OF SALES

Shane Irving

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EDITORIAL INTERNS SOCIAL MEDIA INTERN CONTRIBUTING WRITERS

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Wellness360 is published by Irving Publications, LLC. © 2026

Irving Publications, LLC reserves the right to edit and/or reject any advertising. Irving Publications, LLC is not responsible for the validity of any claims made by its advertisers. Nothing that appears in Wellness360 Magazine may be reproduced in any way, without written permission. Opinions expressed by Wellness360 Magazine writers are their own and do not necessarily reflect the publisher’s opinion. Wellness360 Magazine will consider all never before published outside editorial submissions. Irving Publications, LLC reserves the right to edit and/ or reject all outside editorial submissions and makes no guarantees regarding publication dates.

The information found in Wellness360 Magazine does not constitute individualized medical advice. You must NOT rely on the information in this magazine as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this publication. Wellness 360 Magazine assumes no responsibility for any circumstances arising out of the use, misuse, interpretation or application of any information supplied within the magazine. Always consult with your doctor for appropriate examinations, treatment, testing and care recommendations. Do not rely on information on in this magazine as a tool for self-diagnosis. You exercise your own judgment when using or purchasing any product highlighted in Wellness360 Magazine. Wellness 360 Magazine assumes no responsibility for errors or omissions in this publication or other documents that are referenced by or linked to this publication.

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ALTSCHULER

Editor's Note

Embracing the Unexpected There are some years that rock you to the core. Have you ever had one? Well, this was that year for me. From my youngest’s “last” first day of high school, to losing my beloved Aunt Emma, to my middle son deciding it was time to move out (how could he!) and the cherry on top: my car (which I loved) being totaled after being hit by a deer (don’t worry, the deer lived; the car did not) — all the feels happened this year. While there were definitely things to celebrate — like the birth of my gorgeous nephew, being a finalist for Leading Women’s Business of the Year, winning eight Parenting Media Awards for our sister publication, Giggle Magazine, and witnessing the successful launch of our new title, Wellness360 Magazine, in Amelia Island — some years pull at the heartstrings a bit harder. This was that year for me.

As new challenges arose, one of the best things I did was something I learned in the pages of this magazine: box breathing.

Ummmm … life changer! If you don’t do it, I highly recommend it! I also started going to therapy, journaling, taking long walks, joining a fabulous book club, meeting new friends, doing some much-needed solo travel and really taking a step back to reconnect with myself. I aimed to appreciate what was in front of me and accept life as a marathon, not a sprint — most importantly, to show myself grace and allow for healing.

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WELLNESS360 | JANUARY/FEBRUARY 2026

And as my best friend reminds me, in the words of Kelly Clarkson, “What doesn’t kill us makes us stronger.” This year has definitely done that. So, while I am excited to put this year behind me, I am also grateful for it, for giving me strength, teaching me life lessons, challenging me and forcing me to stop and take a breath. Life has a funny way of giving you what you need when you least expect it.

So, hello, 2026. A new year for a new us! A year for hope and healing, for new adventures, friends, experiences and welcoming all that it has to offer. This issue is filled with ideas to inspire and engage you in a year of growth and exploration! May this year be the best one yet!

Nicole Irving, Publisher, EIC nbirving@irvingpublications.com

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27 Social Wellness in 2026: Rebuilding Your Support Network This Year

After years of remote work, digital overload and fractured routines, many adults are quietly realizing something is missing. It is not productivity or ambition. It’s connection.

30 The Power of a Hug: How Touch Heals the Body and Mind

Aside from being a warm and polite way to greet a friend or say goodbye to loved ones, hugs are far more than a simple social gesture, according to research.

33 The Rise of Slow Mornings

In 2026, more people are embracing “slow mornings,” calmfirst routines designed to regulate the nervous system before the demands of the day begin.

51 11 Beautiful Florida Beaches

Boasting 1,197 miles of coastline and warm weather almost all year round, Florida is home to some spectacular beaches. We’re sifting through the 663 miles of Florida beaches to uncover the hotspots.

CONNECT WITH US /wellness360magazine ON THE COVER

As we embark on this new year, now is the perfect opportunity to focus on cleansing out the old, welcoming in the new and finding health and balance in our lives.

@wellness360mag @wellness360mag /wellness360mag WELLNESS360 | JANUARY/FEBRUARY 2026

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JANUARY/FEBERUARY 2026

in every issue HEALTH 12 Understanding Vitamin B12: Why It Matters and How to Treat a Deficiency

14 The Dopamine Dilemma: Why

We Can’t Stop Seeking the “Feel Good” Hormone

FITNESS 18 Sleep-Driven Training Plans: How to Adapt Your Workout Based on Your Sleep

21 The Micro-Workout Revolution: How to Get Fit in Just Minutes a Day

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MIND MATTERS 44 The One New Year’s Resolution

STYLE + GEAR

That Will Transform Your Life

25 7 Must-Haves for Finding

46 Tiny Worlds, Big Impact:

NUTRITION

48 The Science of a Breakup:

The Mental and Physical Perks of Miniature Crafting

Balance and Calmness

What Happens to Our Minds After a Breakup

37 Craving a Sweet Treat? Here

Are 10 Healthier Alternatives

40 Add Some Color to Your Diet

COMMUNITY

with Ube

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55 Calendar

FINANCE 42 Preventive Spending: What to Buy Now to Save on Health Costs Later

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DORN'S WEST LIQUOR

WELLNESS360 | JANUARY/FEBRUARY 2026 11

Health

Understanding Vitamin B12:

Why It Matters and How to Treat a Deficiency

BY ALEXANDRA BURNS

For those feeling overtired or noticing a pattern of mood swings, low energy and stomach discomfort, the solution might be increasing your vitamin B12 intake.

Maintaining sufficient B12 levels is necessary for positive brain function, a strong immune system, energy production and DNA synthesis, according to an article from UCLA Health.

Vitamin B12 is an essential nutrient that powers our minds and our wellbeing, helping us to feel more energized and live healthier. But why exactly is it necessary for our health, and how can we know if we have a deficiency?

Significant amounts of B12 can be found in seafood such as clams, salmon, trout and canned tuna. Proteins like soy milk, beef, Swiss cheese, ham, eggs and dark and white meat are also major sources of B12, according to an article from Harvard Health Publishing.

What Is Vitamin B12 and Why Does It Matter?

Vitamin B12, formally known as cobalamin, is a water-soluble vitamin that is necessary to create and support nerve cells in our body, make healthy red blood cells and support the genetic material found inside our DNA, according to the Mayo Clinic.

12 WELLNESS360 | JANUARY/FEBRUARY 2026

What Are the Signs of a Vitamin B12 Deficiency?

There are various reasons as to why someone may suffer from a B12 deficiency, including but not limited to: alcohol overconsumption, which leads to difficulty absorbing B12; medical conditions like the autoimmune disease pernicious anemia, digestive

illnesses like celiac disease and immune disorders like lupus; pregnancy; a vegetarian or vegan diet; aging; and a diet that does not include the recommended daily B12 intake, which is about 2.4 mcg a day for average adults, according to Yale Medicine.

An individual suffering from a B12 deficiency may experience increased fatigue, weakness or a lack of energy, vomiting, diarrhea, loss of appetite, weight loss, mouth or tongue ulcers or pale skin, according to the Cleveland Clinic. Long-term low B12 levels can also lead to mental health issues, such as depression, irritability or anxiety.

How Can I Treat My Vitamin B12 Deficiency?

To test for a vitamin B12 deficiency, a doctor will most likely discuss your symptoms and run a series of tests, such as a blood panel to measure your B12

levels, hemoglobin and red blood cells, according to an article from the National Heart, Lung, and Blood Institute.

For those who choose to ignore a B12 deficiency, it can lead to more serious health issues like vision loss, difficulty walking or speaking, numbness or tingling, memory issues or depression and mood swings, according to an article from WebMD. According to Harvard Health, it is recommended to get B12 from foods, but for those who may struggle to incorporate it into their diet, taking a B12 supplement is suggested. Grocery stores and pharmacies sell over-the-counter B12 vitamins, and individuals can discuss with their doctor which supplement is best for them.

To treat a vitamin B12 deficiency, your doctor may also offer a cyanocobalamin shot, which is a B12 shot that is administered into the muscle, according to an article from Medical News Today.

Can I Take Too Much Vitamin B12?

According to the Cleveland Clinic, overconsumption of vitamin B12 typically does not cause harm because it takes a very high dose to cause toxic effects.

However, when treating a vitamin B12 deficiency, discuss with your doctor to ensure that your body is properly absorbing the vitamin, you are taking the correct dosage of B12 and that it will not interact poorly with any current medications.

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Health This “feel-good” chemical works with a reward system — when you do the things you need to do to survive and reproduce, it’s released, according to the clinic. This means that our brains are programmed to seek out behaviors and activities that release dopamine, so anything you view as pleasurable does so.

And of course, since you feel good, you want more of it. That’s when the addiction comes into play.

What Does a Dopamine Addiction Look Like?

We all want our bodies and minds to feel good, but not everything that makes us feel pleasure is necessarily healthy for us.

The Dopamine Dilemma:

Why We Can’t Stop Seeking the “Feel Good” Hormone

BY ALEXANDRA BURNS

Have you ever wondered why it feels almost impossible to put your phone down after scrolling on Instagram for hours at night? Dopamine addiction might be to blame.

Dopamine can trap you in a cycle of repetitive and sometimes negative behaviors. But how can we recognize when this is happening, and what can we do to break free from it?

What Is Dopamine?

When you eat your favorite pasta, dance to your top song on Spotify or kiss your loved one goodnight — that’s dopamine.

Dopamine is a neurotransmitter that serves as a chemical messenger, transporting messages between your brain’s nerve cells and your body, according to the Cleveland Clinic. Dopamine also serves as a hormone in the forms of epinephrine and norepinephrine and is released by your adrenal glands into your bloodstream.

When working as a neurotransmitter, dopamine aids in our movement, memory, attention, sleep, mood, learning and sense of pleasure. As a hormone, it performs various functions, such as removing sodium and water from the body and reducing insulin production in the pancreas, according to the clinic.

14 WELLNESS360 | JANUARY/FEBRUARY 2026

Since dopamine is released when we do things that we associate with pleasure, it can be released with negative behaviors or activities, such as eating an immense amount of sugar.

According to the Cleveland Clinic, junk food and sugar release high levels of dopamine into your brain, making it incredibly addictive.

Dopamine addictions can also be seen with phone and social media use, attachments to toxic relationships, unhealthy substances like alcohol or nicotine and shopping.

But one of the biggest forms of dopamine addiction today is our screens. TJ Power, a neuroscientist and Sunday Times bestselling author, described in an article from The Standard that the world is obsessed with checking its phones, making us live in “dopamine land.”

Power described how picking up your phone when you are stressed, overwhelmed or thinking negatively will cause your dopamine to spike.

Yet, your dopamine will also crash after you put your phone down, creating a “vicious circle of quick highs and nagging lows,” according to the article.

These screens, and our unhealthy dopamine addictions in general, serve

as a distraction, providing us with temporary pleasure and offering an interruption, not a solution, to our problems.

Amanda Ashley, a Florida licensed mental health counselor, and the founder of Lit Session Holistic Integrative Wellness Inc., compared technology to the ocean — it’s powerful, useful and beautiful, but it demands respect, she said.

“A helpful reflection is to ask: Does this behavior expand my capacity, or does it narrow it?” she asked. “Does it support my health, relationships and sense of self — or does it pull me away from them? If a behavior feels compulsive, numbing or disconnected from choice, that’s information — not a moral failure.

ONE SOURCE ACCOUNTING

How Can We Prevent or Solve a Dopamine Addiction?

When reflecting on what you might be addicted to for a dopamine boost, remember that too much of anything is rarely good for your mind or body.

To avoid constantly craving pleasure from specific endeavors or substances, try to engage in dopamine-boosting activities in moderation — set a timer to play video games for two hours a day, download an app to track your sugar intake or set a screen time limit for TikTok each night.

According to TJ Power, cutting phone time is one of the biggest solutions. This includes setting a goal to not use your phone in the morning and to make your screen not the first thing you see when opening your eyes, as stated in The Standard article.

Instead, splash your face with cold water in the morning, which will help boost your dopamine levels, Power said.

Staying active throughout the day, like taking a quick walk on your lunch break, can also help manage stress levels, in turn reducing intense cravings for pleasure.

Ashley said building a life that actually nourishes you can cause unhealthy cravings to naturally lose their grip.

“When you wake up with intention and structure your day to include what your nervous system truly needs, there’s less room — and less desire — for excess,” she said. “When your body feels regulated and supported, it doesn’t need to self-soothe through constant stimulation. Fulfillment reduces stress. Alignment reduces craving.”

So the next time you find yourself scrolling on TikTok for three hours before bed, aim to find the self control to shut your phone off and set a screen time limit. Though it might feel overwhelming at first, you are actively training your brain to fight off addiction.

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Fitness Sleep stages also matter in recovery. Deep sleep supports tissue repair and hormonal recovery, while REM sleep aids motor learning and decision-making, which is critical for skillbased sports and complex workouts.

Organizations like the American College of Sports Medicine (ACSM) have long emphasized sleep for sports performance and training. With wearable tracking devices readily available, coaches at all levels are now using nightly data to put that guidance into action.

HOW TRAINERS ADAPT WORKOUTS BASED ON SLEEP Rather than reacting to a single bad night, coaches look at trends over a 7–21 day baseline period that combines sleep duration and quality, HRV, resting heart rate and a subjective report of how the athlete feels.

MANY TRAINERS ARE BASING THEIR TRAINING SESSIONS OFF A SIMPLE FORMULA: Good sleep + HRV at or above baseline: Train as planned.

Sleep-Driven Training Plans: How to Adapt Your Workout Based on Your Sleep

Average sleep or slight HRV dip: Keep the session, but reduce load or volume by about 20%.

Poor sleep (< 6 hours), highly fragmented sleep or significant HRV drop: Shift to recovery such as mobility work, easy aerobic activities or technique and skill practice.

Two to three rough nights in a row: Add rest or a lighter week before progressing again.

This training style isn’t about doing less — it’s about doing the right dose on the right day. Overtraining when your body and mind aren’t physically ready can not only derail performance but can also increase the risk of injury.

BY LINDSEY JOHNSON, MS, MCHES, CF-L2

What if today’s workout didn’t start with a stopwatch or a whiteboard but with last night’s sleep? Across the fitness world, trainers are shifting from rigid programs to sleep-driven training, adjusting intensity and volume based on how well a client actually recovered.

HOW SLEEP IMPACTS TRAINING Sleep is not only an important factor in our daily mental recovery but also in our physical recovery. Poor or short sleep duration reduces reaction time, impairs coordination, slows recovery and increases the risk of injury. Heart-rate variability (HRV), the beat-to-beat variation in your heart rate measured overnight, offers insight into our nervous system recovery.

When HRV trends down and resting heart rate creeps up, the body is under strain.

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USING PERSONAL SLEEP DATA Don’t have a trainer? No problem. You can modify your own training based on your personal sleep data using the decision tree above. The best way to tailor your training is to add the objective data collected by using a wearable (WHOOP, Oura, Garmin, Hume, Apple or Google watch, etc.) and combine it with how you feel on that day. The exact accuracy of wearable technology is often debated, but start by establishing a baseline with a tracker and then look for variances from your standard. It’s more about seeing what the patterns are for you and adjusting accordingly. Don’t overlook the importance of the subjective score (how you feel) in knowing if and when to scale back.

Sleep-driven training changes the way we exercise. Instead of forcing intensity every day, it aligns workouts with recovery, biology and timing. For busy adults and competitive athletes alike, that means fewer setbacks and injuries, better progress and a program that finally listens to the body.

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Fitness

The Micro-Workout Revolution: How to Get Fit in Just Minutes a Day

BY LINDSEY JOHNSON, MS, MCHES, CF-L2

You don’t need an hour at the gym to get fit — research shows that short bursts of well-designed movement can trigger powerful health signals.

A common misconception about exercise is that it takes an hour a day and must be completed within the walls of a gym — false! This investment of time and money can deter some people from getting moving. Good news — you can now effectively squeeze in short workouts at your own time and location.

THE BENEFITS Besides the obvious benefit of lasting only minutes a day, short bursts of intense exercise have a host of other benefits for the mind and body. The British Journal of Sports Medicine reports that “just 1.5 - 4 minutes per day of brief vigorous bursts — like stair climbing — were linked with much lower cardiovascular risk in women.” A study by the National Heart, Lung, and Blood Institute states that “about a 12-minute bout of exercise altered hundreds of circulating metabolites linked to cardiometabolic health,” which includes improvements in insulin sensitivity, cardiovascular health and inflammatory processes.

The American College of Sports Medicine (ACSM) says, “Even single sessions of higher-intensity intervals can acutely boost neuroplasticity and longer-term brain health markers.”

With all of these amazing benefits, it seems obvious that adding some quick micro workouts to your day will help improve your overall health.

HOW TO GET FIT The most effective brief workout sessions are those done at high relative intensity. Based on your goals and your current level of fitness, your sessions should be at an RPE (rating of perceived WELLNESS360 | JANUARY/FEBRUARY 2026 21

Fitness exertion) of approximately 7-9 or what feels “hard” or “very hard.” This intensity can also be measured by heart rate, operating at approximately 75-95% of your maximal heart rate (based on age, gender, health characteristics). To get the most from these workouts, it’s helpful to include compound movements that involve multiple joints and muscle groups so you can efficiently work many body parts at once.

There are many variations of workout types to achieve these goals. Formats such as a Tabata (8 rounds of :20 work and :10 rest, for a total of 4 minutes) train anaerobic power, while intervals such as :30-:40 work and :20-:30 rest help improve metabolic conditioning. An EMOM style workout (every

minute on the minute) can include a certain number of repetitions or an amount of time to do a certain movement within the minute. An AMRAP style workout (as many rounds and reps as possible) can set the clock for a certain amount of time and keep working through the movements as long as the clock is still ticking.

Although these workouts are short, it’s still important to do a brief warmup so you don’t jump into high intensity with cold muscles and a slow heart rate. Even 1–2 minutes of a walk, jog or jumping jacks can help ease the body into exercise mode and reduce the risk of injury.

SAMPLE WORKOUTS

Use these workouts to get you started, then play with the time, movements or other details to keep your training plan fresh and exciting.

WORKOUT #1

WORKOUT #2

WORKOUT #3

Warm-up: 15 jumping jacks 10 arm circles / leg 10 leg swings / leg ——————————— EMOM 12: Minute 1: :40 air squats Minute 2: :40 push-ups Minute 3: :40 reverse lunges Minute 4: :40 mountain climbers

Warm-up: :30 jog in place 10 toy soldiers 10 side lunges ——————————— TABATA (4 minutes total) :20 burpees :10 rest :20 kettlebell swings :10 rest

* Repeat this sequence 3 times through for a total of 12 minutes. * Push-ups can be modified to perform from the knees or against an elevated surface like a countertop or wall.

* Repeat for a total of 4 sets of each movement.

Warm-up: 1:00 light bike 5 modified push-ups ——————————— AMRAP 8 (as many rounds and reps as possible in 8 minutes) 200-m on the bike 8 shoulder presses 12 sit-ups ——————————— Cool Down: Cobra stretch Quad stretch

——————————— Cool Down: Quad stretch Overhead tricep stretch

——————————— Cool Down: Forward fold Reverse arm circles

DISCLAIMER: Please consult your provider before starting any new type of exercise, particularly if you have pre-existing conditions, heart conditions, are deconditioned or have muscle or joint problems.

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BY NICOLE IRVING

The last month of the year is always a bit busy.

From holiday shopping, parties, school plays and more cooking and eating than one can keep up with, it’s a race to the finish line and sometimes leaves us more ragged than ravishing. So, as the new year approaches, it’s the perfect opportunity to focus on cleansing out the old, welcoming in the new and finding balance.

We have gathered our favorite products for calming, focusing and centering! From journaling to smudging, we have what you need to start the year off with a clean slate!

Some days it is harder to pause and reset than others.

With mindful breathing, you can easily calm nerves, relax the mind and body and set the tone for a blissful day or night. This breathing guide, along with its soft colors, will help guide you through breathing techniques to welcome a season of calm and peace.

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Social Wellness in 2026: Rebuilding Your Support Network This Year

BY COLE PURVIS

After years of remote work, digital overload and fractured routines, many adults are quietly realizing something is missing. It is not productivity or ambition. It’s connection. As 2026 approaches, health experts are reframing social wellness as a core pillar of longevity, not a soft lifestyle add-on. The science is clear: strong relationships, regular social contact and even brief moments of connection can meaningfully influence how long and how well we live.

Research from Harvard University’s long-running Study of Adult Development reinforces this finding.

After tracking participants for more than 80 years, researchers concluded that close relationships are the strongest predictor of long-term health and happiness, more than income, IQ or career success.

Why Social Connection Matters More Than Ever

From Big Circles to Micro-Connections

Loneliness is no longer viewed as an emotional inconvenience. It is a public health issue. According to the U.S. Surgeon General, chronic loneliness increases the risk of premature death at levels comparable to smoking 15 cigarettes a day. The advisory also links social isolation to higher risks of heart disease, stroke, depression and dementia.

Yet modern life often works against connection. According to the American Psychological Association, adults report spending less time with friends than they did a decade ago, even as stress levels continue to rise. Social wellness, once assumed to happen naturally, now requires intention.

Social wellness is less about having a packed calendar and more about building consistent, meaningful touchpoints. Psychologists increasingly point to the power of microconnections. These are brief, lowpressure interactions that still create a sense of belonging.

Research published in the journal Personality and Social Psychology Bulletin found that even

small exchanges, such as chatting with a barista or greeting a neighbor, improve mood and feelings of social connectedness. These interactions activate the brain’s reward systems and reduce stress hormones, even when they are fleeting.

In other words, social wellness does not require weekly dinner parties. It requires presence.

Friendship as Preventive Health

Strong friendships function as a buffer against stress. According to the National Institute on Aging, people with robust social networks show lower levels of inflammation, better immune response and improved cognitive health as they age. Social engagement is also associated with slower memory decline and reduced risk of Alzheimer’s disease.

Importantly, quality matters more than quantity. Studies from the University of Michigan show that emotionally supportive relationships offer greater health benefits than large but shallow social circles. One or two dependable connections can be more protective than dozens of casual acquaintances.

WELLNESS360 | JANUARY/FEBRUARY 2026 27

2026 Strategies for Intentional Socializing

As people rethink wellness routines for the year ahead, experts recommend treating social connection with the same planning as exercise or nutrition.

One strategy is scheduled consistency. Behavioral scientists note that recurring plans, such as a standing monthly walk or weekly phone call, are more likely to last than spontaneous meetups. According to research from Stanford University, predictability lowers the mental effort required to maintain relationships.

Another approach is community-based connection. Joining clubs, volunteer groups or skill-based classes provides builtin structure for interaction. The Corporation for National and Community Service reports that adults who volunteer regularly experience lower rates of depression and increased life satisfaction, in part due to expanded social ties.

Technology can also support healthier connection when used intentionally. The Pew Research Center notes that while passive scrolling increases loneliness, direct communication such as voice messages, shared calendars or group chats strengthens relational bonds. The difference lies in interaction versus consumption.

Rebuilding After Disconnection

Many adults hesitate to reach out after periods of isolation.

Mental health professionals emphasize that reconnection does not require explanation or apology. According to therapists interviewed by the American Counseling Association, most people welcome renewed contact and feel relieved when someone else makes the first move.

Starting small helps. A text message. A short walk.

A shared task. These actions rebuild trust and familiarity without pressure.

Social Wellness as Longevity Care

Longevity science increasingly places social health alongside sleep, nutrition and movement. According to the World Health Organization, social participation is a key determinant of healthy aging, influencing physical resilience and emotional stability well into later life.

As 2026 approaches, the next evolution of wellness is not about doing more. It is about connecting better.

Final Thought

Social wellness asks a simple but powerful question: who are you regularly connected to, and how intentional is that connection? In an era of constant communication, genuine connection still requires choice. The good news is that even small choices can reshape your support network, protect your health and extend not just your lifespan, but your sense of belonging along the way.

28 WELLNESS360 | JANUARY/FEBRUARY 2026

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Hug The Power of a

How Touch Heals the Body and Mind

BY ALEXANDRA BURNS

Hugging has been a symbol of intimacy and emotional bonding for at least 6,000 years, according to HealthCentral, with early humans using embraces to preserve body heat.

Aside from being a warm and polite way to greet a friend or say goodbye to loved ones, hugs are far more than a simple social gesture, according to research.

The typical three-second form of affection has been shown to support mental health and boost cardiovascular and immune function, acting as a natural regulator of stress and hormones.

Hugging More Often Strengthens Our Cardiovascular Health

Scientific research and studies indicate that consistent hugs can improve our cardiovascular health by reducing stress, which can be a risk factor for heart attacks, heart disease and high blood pressure.

According to Yale Medicine, long-term and chronic stress can lead to elevated inflammation in the body, thereby increasing the rate of plaque buildup in one’s arteries. This in turn can create a higher risk of coronary artery disease, which can cause heart attacks, heart failure or abnormal heart rhythm.

Hugs can reduce the risk of these heart health complications due to their stress-releasing power, helping to lower levels of cortisol, our body's stress hormone.

To assess the relationship between heart health and hugs, one study published in Behavioral Medicine examined the effects of hugs on two groups of romantic partners. The first group of romantic partners held hands for 10 minutes and hugged for 20 seconds, and the second group sat in complete silence during this time.

The first group demonstrated a larger decrease in blood pressure levels and heart rate than the second group, according to the study.

Five Hugs a Day Can Improve Behavioral Functions and Decrease Anxiety

TJ Power, a neuroscientist and Sunday Times bestselling author, stated that in order to function properly, feel more connected and boost our emotional connections, we should receive at least five hugs a day, either from humans or pets.

According to Power, our brains crave oxytocin, meaning love and connection.

Long-term stress levels can overwork our immune system. When the body releases too much cortisol, its immune cells do not function as properly, according to Adventist HealthCare, which can lead to chronic inflammation. This chronic inflammation can be seen as brain fog, fatigue, weight gain, mood swings and anxiety, as stated in Health Central.

“When our oxytocin levels are higher, we feel calmer, less anxious, more at peace and more content with our lives,” he wrote on Instagram.

Given that hugs are proven to decrease cortisol levels, they can be used as a tool to prevent inflammation, improve sleep and fight off pesky colds.

Hugging is scientifically proven to release oxytocin, the key hormone that is involved with the female and male reproductive systems, aiding in labor and delivery as well as behavioral functions like forming romantic attachment, trust recognition and sexual arousal, according to the Cleveland Clinic.

In one study conducted by the Department of Psychology at Brigham Young University, 112 students reported their hugging habits and provided saliva samples after waking to assess stress hormones. According to an article in Psychology Today, the students who reported receiving more hugs had lower stress hormones upon waking, suggesting that hugging might serve as a “biological safety signal.”

The increased oxytocin from hugging can also improve bonding between partners and reduce anxiety levels, specifically by affecting social behaviors such as relaxation and trust, as stated in an article from Harvard Health.

Hugs Can Boost our Immune System Functions

A weakened immune system is a major contributor to inflammation in our bodies, making it more challenging to fight off infections and leading to increased fatigue.

The next time you’re facing a hectic week full of deadlines or stress, consider offering your friends, family or partner a hug when you get home from work or before bed. And for those who live alone or prefer limited physical contact, try cuddling with a pet or a stuffed animal at bedtime. This simple, quick and comforting action has the power to boost your mood, relationships, brain power and sleep.

WELLNESS360 | JANUARY/FEBRUARY 2026 31

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SLOW MORNINGS The Rise of

BY COLE PURVIS

For years, productivity culture framed mornings as a race. Wake up early, check your phone, answer emails, squeeze in a workout and get ahead. But as burnout, anxiety and sleep disruption continue to climb, a quieter countertrend is taking hold. In 2026, more people are embracing “slow mornings,” calmfirst routines designed to regulate the nervous system before the demands of the day begin.

Rather than rushing into stimulation, slow mornings prioritize gentle practices like breathwork, natural light exposure and somatic stretching. The goal is not optimization, but stabilization, setting the body and brain into a regulated state before stressors arrive.

Why Slow Mornings Are Gaining Ground

Chronic stress is no longer seen as an occasional inconvenience but as a long-term health risk. According to the American Psychological Association, prolonged stress is linked to anxiety, depression, cardiovascular disease and weakened immune function. At the same time, research from the National Institute of Mental Health shows that constant cognitive load, including early-morning phone use, can intensify stress responses before the day even starts.

Sleep researchers are also pointing to circadian disruption as a key factor. The National Institute of General Medical Sciences explains that abrupt stimulation upon waking, especially blue light from phones, can interfere with natural cortisol rhythms. Slow mornings attempt to work with biology instead of against it.

The Science Behind Calm-First Rituals

Breathwork, one of the most common slow-morning practices, has measurable effects on the nervous system.

Research published in Frontiers in Psychology shows that slow, controlled breathing can activate the parasympathetic nervous system, lowering heart rate and reducing anxiety.

Even a few minutes of deep nasal breathing can shift the body out of a fight-or-flight state.

WELLNESS360 | JANUARY/FEBRUARY 2026 33

Light exposure is another cornerstone. According to the National Institute of Health, exposure to natural morning light helps regulate circadian rhythms, improves mood and supports better sleep later at night. Importantly, this does not require a sunrise hike. Simply opening curtains or stepping outside for five to 10 minutes can be effective.

Somatic stretching rounds out many slow-morning routines.

Unlike high-intensity exercise, somatic movement focuses on gentle, intentional motion. The Cleveland Clinic notes that slow stretching can reduce muscle tension, improve proprioception and signal safety to the nervous system.

For people waking with stress or stiffness, this kind of movement can feel grounding rather than demanding.

From Hustle to Intentional Pace

What separates slow mornings from traditional “self-care” is intention. These routines are not about adding more tasks, but about removing urgency. Behavioral scientists at Stanford University note that predictability and low cognitive demand early in the day can improve emotional regulation and decision-making later on.

Calm-first routines can act as a buffer, reducing baseline anxiety before the day escalates.

This shift also reflects a broader cultural reassessment of productivity. According to a 2024 Pew Research Center survey, more adults report valuing mental health and worklife boundaries over constant availability. Slow mornings align with that mindset by treating calm as a prerequisite for focus, not a reward after exhaustion.

What a Slow Morning Can Look Like

There is no single template, but most calm-first routines share a few elements: • Five minutes of breathing before checking any screens • Natural light exposure within the first 30 minutes of waking • Gentle stretching or mobility work rather than intense exercise • Minimal information intake, no news or emails until later • A simple, unrushed transition into the day Crucially, slow mornings do not require extra time. Many advocates emphasize that 10 intentional minutes can be more effective than an hour of rushed multitasking.

Who Benefits Most

Slow mornings appear especially helpful for people with anxiety, high-stress jobs or sleep issues. According to the Anxiety and Depression Association of America, morning anxiety is common and often worsened by immediate exposure to stressors. Calm-first routines can act as a buffer, reducing baseline anxiety before the day escalates.

34 WELLNESS360 | JANUARY/FEBRUARY 2026

They may also benefit those recovering from burnout.

The World Health Organization recognizes burnout as an occupational phenomenon linked to chronic workplace stress. Rebuilding mornings around regulation rather than performance can support recovery.

A Cultural Reset, Not a Trend

While social media has popularized the aesthetic of slow mornings, therapists and clinicians caution against perfectionism. According to Verywell Mind, the benefit comes from consistency and gentleness, not elaborate rituals.

A slow morning is not something to perform, but something to experience.

As 2026 approaches, slow mornings represent a broader recalibration. In a world that rewards urgency, choosing calm is a quiet form of resistance. Breath by breath, stretch by stretch, people are discovering that how the day begins may matter more than how much gets done.

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Nutrition Gluten-Free Cookie Dough Bark

Combine almond flour, all-natural peanut butter, maple syrup, fat-free milk, vanilla extract, chocolate chips and cinnamon to create yummy edible cookie dough. Place a sheet of parchment paper on a baking sheet and evenly spread out the dough. To make this recipe even better, melt down 1/2 cup of chocolate chips in a double boiler. Then, spread this melted chocolate on top of the dough and place in the freezer for 15 minutes. Break into pieces like bark and go to town!

INGREDIENTS: 1 cup almond flour 1/2 all-natural peanut butter 1/4 cup maple syrup 2 tbsp fat-free milk 1 tsp vanilla extract 2 tbsp unsweetened chocolate chips 1 tsp cinnamon

Craving a Sweet Treat?

Here are 10 Healthier Alternatives

BY REAGAN POLAND

The term “sweet treat” has taken over the internet.

What was once a dessert after dinner or on special occasions has become an everyday necessity for young adults. In college you may hear “sweet treat run” or “it's sweet treat o’clock” multiple times a day.

If a dessert a day doesn’t fit into your personal health goals, here are some lower-calorie recipes and store-bought snack options, because everyone deserves a little dessert after dinner!

Homemade Brownie Bites

Combine your choice of all-natural peanut butter, maple syrup (swap with sugar free for less carbs), chocolate chips and cocoa powder in a large bowl. If hoping to meet protein goals for the day, try using a chocolate protein powder of your choice. Roll into balls and place your bites in the freezer for 10 minutes and enjoy!

INGREDIENTS: 1/3 cup cocoa powder 1/2 cup peanut butter 1/4 cup maple syrup 2 tbsp chocolate chips

S’mores Rice Cake

Pick up a pack of your favorite rice cakes. For lower calories, opt for the rice thin squares. To add more flavor, grab caramel or chocolate rice cakes. Once you have your rice cake, spread on marshmallow fluff. Place 1/2 cup of dark chocolate chips in a double boiler to melt. Add as much of the melted chocolate on top of the rice cake as needed to cover its surface. Place the rice cake in the freezer for 5 minutes, and then enjoy! To add more depth include 2 tbsp of all-natural peanut butter or a nut butter of your choice to your rice cake!

INGREDIENTS: 1 pack of rice cakes 2 tbsp marshmallow fluff 1/2 cup unsweetened chocolate chips

Fluffy Chocolate Yogurt Bowl

Add a package of zero-calorie chocolate JELL-O pudding mix to a cup of greek yogurt. This addition makes the yogurt fluffy and flavorful. Add toppings of your choosing, such as strawberries, blueberries, raspberries, peanut butter or unsweetened chocolate chips.

INGREDIENTS: 1 package JELL-O pudding mix 1 cup greek yogurt Toppings of your choice

Date Snickers

Grab your dates and split each one open, removing the pit.

Grab your all-natural peanut butter or PB Fit mixture and fill the middle of each date. In a double boiler, place your unsweetened chocolate chips to melt. Once fully melted, cover each date in chocolate. Place the finished dates on a baking sheet and place in the fridge for 15 minutes. Enjoy guilt-free!

INGREDIENTS: 1 pack of Medjool dates All-natural peanut butter or PB Fit. 1 cup (as much needed to cover all of your dates) WELLNESS360 | JANUARY/FEBRUARY 2026 37

Nutrition

Store-Bought Options

Tru Fru

Tru Fru sells frozen sweet treats: a variety of chocolate covered fruits. Some options include dark chocolate and peanut butter covered bananas, white and dark chocolate covered raspberries and white and dark chocolate covered strawberries. All of these and more are available at Publix, Walmart, Target and CVS.

Yasso Greek Yogurt Ice Cream Bars

Yasso greek yogurt ice cream bars are only 100 calories per bar with 4 grams of protein. These are a healthier alternative to normal ice cream bars while still tasting like a yummy dessert. These are sold at CVS, Publix, Walmart, Sam’s Club, Target and more.

Meringue Chocolate Hummus or Cool Whip

Pair chocolate hummus or cool whip with fruit to enjoy a tasty, sweet and healthy treat. Cool Whip is only 25 calories per 2 tbsp, making it a low-calorie topping. Add unsweetened chocolate chips for even more fun!

38 WELLNESS360 | JANUARY/FEBRUARY 2026

Meringue is a super light and airy treat typically consisting of egg whites, sugar and lemon juice. One company, Krunchy Melts, offers meringue with only 10 calories per piece. This low-calorie dessert satisfies crunch and sweet treat cravings. You can find Krunchy Melts on Amazon, but other meringues can be found at Trader Joes, Publix and Walmart.

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Nutrition

Add Some Color to Your Diet with Ube

BY REAGAN POLAND

Ube, commonly known as the purple yam, is a sweet, creamy root vegetable from Southeast Asia. Commonly used in desserts, ube has a unique flavor profile and color. Not only is it fun, it is valuable and packed with a multitude of health benefits you must use to your advantage!

Ube contains potassium, vitamin C, calcium, iron and vitamin A. Its balanced composure includes fiber, small amounts of protein and almost no fat, according to Healthline. This makes ube the perfect addition to a balanced meal.

The U.S. Department of Agriculture documented 120 calories, 27 g of carbohydrates, 36 mg of iron, 12 mg vitamin C, 100 international units of vitamin A and 4 g of fiber per 100 g serving of ube. With 0 g fat, ube is a filling yet healthy addition to one's diet.

Anthocyanins give ube its rich purple color. These pigments serve as antioxidants, helping lower one's risk of chronic disease like cancer, coronary heart disease and diabetes, per Healthline. Flavonoids in purple yams can lower blood sugar, especially benefiting those with diabetes, according to Verywellhealth.com. These flavonoids can also reduce oxidative stress and insulin resistance.

The antioxidants found in ube may also contribute to lowering blood pressure and reduce asthma risk. Diets high in antioxidants have been linked to milder symptoms, and those found in ube may provide this relief.

40 WELLNESS360 | JANUARY/FEBRUARY 2026

Like potatoes, ube can be prepared in many ways. It can serve as a savory side dish – fried, mashed or boiled. With its unique color and nutty flavor, it is often incorporated into desserts.

Ube ice cream is very popular, along with cookies, cakes and brownies. These can be baked at home or purchased from places like Trader Joes or traditional Asian grocery stores.

Often hard to find in stores, raw ube can be purchased at Asian grocers, as it is a traditional Filipino vegetable. Ube is also commonly dehydrated into powder form. This can be useful when looking for a natural purple pigment when making a fun cake or chemical-free activity for a little one!

Next time you want to branch out with a new recipe with additional benefits, try the purple yam or ube!

With its unique color and nutty flavor, Ube is often incorporated into desserts.

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Finance Ergonomic Workspaces Poor posture and prolonged sitting are linked to chronic pain and mobility issues. The Occupational Safety and Health Administration notes that ergonomic improvements can significantly reduce work-related musculoskeletal disorders, among the most common and costly injuries.

Investing in an adjustable chair with lumbar support, a desk that allows sitting and standing, and proper screen height can help prevent neck and lower-back problems. Harvard Health Publishing reports that posture-related pain often becomes chronic when ignored, leading to physical therapy, imaging or surgery. Preventing that cycle often starts at the desk.

Early Screenings and Baseline Testing

Preventive Spending:

What to Buy Now to Save on Health Costs Later

BY COLE PURVIS

Health care costs continue to rise, but a growing number of experts argue that one of the smartest financial moves happens long before a medical bill arrives. The idea is called preventive spending: investing earlier in tools, screenings and habits that reduce the likelihood of chronic disease, injury and burnout later on.

Unlike reactive health care, preventive spending focuses on lowering risk. According to the Centers for Disease Control and Prevention, chronic diseases such as heart disease, diabetes and musculoskeletal disorders account for most U.S. health care spending. Many of those conditions are strongly influenced by environment, movement, sleep and early detection.

As consumers plan for the future, these are the areas experts increasingly say are worth the upfront cost.

42 WELLNESS360 | JANUARY/FEBRUARY 2026

Preventive spending also includes medical checks that catch issues early. The U.S. Preventive Services Task Force recommends age-appropriate screenings for blood pressure, cholesterol, diabetes and certain cancers, noting that early detection improves outcomes and lowers long-term costs.

Some clinicians also encourage baseline testing in early adulthood. According to Mayo Clinic physicians, knowing personal baselines helps identify changes sooner, when lifestyle adjustments can still make a meaningful difference.

Sleep Tech That Supports Recovery Sleep is increasingly recognized as a pillar of long-term health. The National Institutes of Health links chronic sleep deprivation to obesity, cardiovascular disease and impaired immunity.

Preventive spending in this category does not require luxury gadgets. The Sleep Foundation emphasizes that consistent schedules, a supportive mattress and a dark, cool environment matter most. Wearable sleep trackers, however, can help identify patterns before sleep debt turns into a health issue.

Strength Training Equipment Muscle mass is now viewed as a longevity marker, not just a fitness goal. According to the American College of Sports Medicine, regular strength training reduces fall risk, supports metabolism and preserves bone density.

Even modest investments, such as resistance bands or adjustable dumbbells, can support lifelong strength. Research in the Journal of Gerontology links muscle preservation to lower disability risk later in life.

ANYTIME FITNESS

Food Quality Upgrades Nutrition is another area where small changes compound.

The World Health Organization reports that diets high in ultra-processed foods raise the risk of heart disease and type 2 diabetes.

Preventive spending may include higher-quality ingredients, cooking tools that encourage home meals or better access to whole foods. Harvard T.H. Chan School of Public Health associates whole-food diets with lower lifetime medical costs due to reduced chronic disease risk.

A Shift From Treatment to Prevention Preventive spending does not promise perfect health, but it shifts probability. Financial planners note that medical expenses remain a major threat to long-term stability.

According to Fidelity, the average retired couple can expect hundreds of thousands of dollars in health care costs.

Preventive spending reframes health purchases as long-term assets. A better chair, earlier screening or stronger body today may reduce pain, prescriptions and procedures tomorrow. In an era where health costs rise faster than inflation, the most future-focused spending may be the kind that keeps you healthier longer.

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Mind Matters

The One New Year’s Resolution That Will Transform Your Life

BY DR. JENNIFER MARTIN

Dr. Martin is a licensed clinical psychologist and founder of Sage Wellness, where they support our community by inspiring healing and wellbeing through mental health counseling and advocacy.

44 WELLNESS360 | JANUARY/FEBRUARY 2026

A New Year’s Resolution can be a powerful way to create direction and intention for the year. Juggling several resolutions becomes overwhelming, and most are abandoned by February. Focusing on just one meaningful habit gives you a better chance of creating a lasting transformation. If you choose one resolution this year, consider one that is simple, free and scientifically proven to change your life: Mindfulness Meditation.

WHAT IS MINDFULNESS MEDITATION?

Mindfulness Meditation is the practice of deliberately paying attention to what’s happening in the present moment, with curiosity and without judgment. Rather than trying to change your thoughts or feelings, you simply observe what is happening inside and around you right now. Overtime, this shifts you out of “autopilot” and helps you become more awake to everyday moments (e.g. feeling warm water against your hands as you wash dishes, noticing the textures of your meal, being fully engaged when talking to a friend).

Mind Matters BENEFITS OF MINDFULNESS MEDITATION

Extensive research illustrates the various ways Mindfulness Meditation can improve your mental health, physical health and relationships.

• Reduces Anxiety, Depression and Stress.

Mindfulness increases serotonin levels, calms an overactive nervous system and lowers cortisol (your body’s stress hormone). You’ll increase your self-esteem and feel more grounded and emotionally resilient.

• Improves Emotional Regulation.

Mindfulness helps you recognize your feelings and emotionally disengage from them, without getting stuck in them. You’ll be less reactive by learning to pause between a feeling and your response.

• Boosts Focus and Mental Clarity. Regular practice improves concentration, reduces distractibility and enhances memory and decision making.

• Supports Healthier Relationships. When you’re more present with yourself and others, you listen better and are more compassionate, empathetic and patient in your interactions.

2. Be in a Comfortable Position. Sit on a chair or cushion in an upright and relaxed posture.

Close your eyes or soften your gaze. Rest your hands on your legs or lap.

• Enhances Overall Well-Being. Meditation has been linked to better sleep, a stronger immune system and increased contentment. It also cultivates a deeper sense of gratitude for your life.

3. Choose an Anchor. An anchor keeps you connected to the present moment when your mind inevitably drifts. You can focus on the rise and fall of your breath, physical sensations in your body, sounds around you or a short mantra. You can also listen to a guided meditation – Insight Timer is a wonderful free app.

HOW TO GET STARTED 1. Set Aside 5-10 Minutes a Day. Select the same time each day when you won’t get interrupted.

Consistency matters more than the duration of the meditation.

4. Refocus When Distracted. It is normal for your mind to wander, and it will. When you notice your thoughts drifting, gently redirect your attention back to your anchor(s).

Mindfulness meditation is a gift you can give yourself — a small daily ritual that helps you become more present, calm and grounded. If you choose just one resolution this year, make it this one.

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Mind Matters The “Rolife® Garden House DIY Book Nook Shelf Insert Kit” can be purchased online or from Michaels. This miniature kit took me about 5 hours to build.

By occupying oneself in a specific process or activity, miniature crafting can help individuals become more mindful and escape daily worries, according to an article from Robotime.

This, in turn, can help lower stress and cortisol levels.

According to an article from Spectrum Health & Human Services, research has shown that crafting, in general, can help individuals with PTSD, anxiety, depression, insomnia or chronic pain to reduce their symptoms.

Incorporating crafting into your daily life can also improve mood, selfconfidence and stress.

Tiny Worlds, Big Impact: The Mental and Physical Perks of Miniature Crafting

BY ALEXANDRA BURNS

Imagine if your home suddenly turned into a miniature house. Picture your chandelier, now made from plastic multi-colored beads and metal scraps. Or a little nook tucked between your dusty books, revealing a world filled with all things small and magical.

Through miniature crafting, adding a sense of whimsy and creativity to our lives can benefit our well-being, with research and online blogs showing miniature crafting can improve our moods, mental health and focus.

WHAT IS MINIATURE CRAFTING?

Miniature crafting encompasses all things tiny and hand-made. There are no limits to what you can transform into a miniature model — a skyscraper made from cardboard and papier-mache, a fairy house crafted from a pumpkin or a tiny diorama of a coffee shop.

MINIATURE CRAFTING CAN REDUCE STRESS AND PROVIDE A MOMENT OF RESPITE

Scientific research and feedback from online communities show that building miniature objects can improve our moods and mental health, helping to reduce symptoms of anxiety and depression.

46 WELLNESS360 | JANUARY/FEBRUARY 2026

From my own experience building miniature dioramas weekly, I have found that miniature crafting has proven a distraction from recurring anxious thoughts and work-related stress. Super-gluing tiny wooden pieces and fabrics together requires intense focus, keeping your mind preoccupied with creativity and productivity rather than worries.

20-year-old Iman Hasan said she began using miniature craft kits after experiencing increased stress and anxiety when returning to college after summer break.

Hasan said miniature crafting helped her calm down because she had to focus on controlling her breathing and shakiness while crafting.

“I started getting less frustrated the more I did it, and my patience increased,” she said. “It helped release stress because I had to be so focused since I had to be so accurate.”

MINIATURE CRAFTING CAN IMPROVE FINE MOTOR SKILLS

According to an article from Robotime, the precise, gentle steps needed to build miniature objects require your hands and eyes to work as a team. This allows individuals to strengthen their fine motor and hand-

Mind Matters eye coordination skills, similar to learning to play an instrument.

Miniature crafting, due to the repeated use of small tools and materials, can also improve how our brains function, including concentration and problem-solving skills, according to Little Worlds.

The “Borrowed Garden DIY Miniature House Kit - Hands Craft: Model Kits” can be purchased online or from Target. This miniature kit took me about five hours to build.

An article from the Mayo Clinic described how, according to a study published by the American Academy of Neurology, engaging in arts and crafts and socializing in middle to old age can help delay memory and thinking issues that lead to dementia.

The study showed that “engaging the mind” can help protect neurons and encourage the growth of new ones.

Amazon also offers lower-priced options with a broader selection.

Simply look up a theme you are interested in, followed by the word “miniature kit,” and you are bound to find something.

HOW DO I GET STARTED WITH MINIATURE CRAFTING?

Miniature crafting does not have to be completed alone. Inviting friends over to craft together, or working on a miniature project with your partner or children, can be both creative, social and community-building.

Craft stores like Michaels and Hobby Lobby sell do-it-yourself miniature kits, allowing you to build book nooks and miniature versions of scenarios, such as gardens, cafes and libraries.

The next time you feel overwhelmed with work or struggle to escape from obsessive worries, challenge yourself to reconnect with your inner child and start a miniature project. Not only does it allow an opportunity to wind down and focus on a more positive activity, but it will also enable you to create something that can be proudly displayed in your home.

For those interested in dipping their toes into the world of miniatures, there are various ways to begin, both for those on a budget and those willing to spend slightly more money.

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Mind Matters

The Science of a Breakup:

What Happens to Our Minds After a Breakup

BY ALEXANDRA BURNS

feels a sense of confusion, as it was addicted to these hormones and the emotions you felt while “in love.”

According to an article from Healing Honeys, when an MRI scanner was used to look at the brains of those suffering through “unwanted” breakups, an image of their former partner caused the same parts of their brain to light up as if a drug addict saw an image of their “drug of choice” while going cold turkey from the drug.

A BREAKUP CAN TRIGGER WITHDRAWAL-LIKE SYMPTOMS

“Should I text them?” — famous last words during a breakup. We’ve all been there: going through countless tissue boxes, unable to eat or get out of bed, wondering if we’ll ever recover or feel like ourselves again.

What you might not realize is that there is actually a scientific process to experiencing and recovering from a breakup, one that is controlled by a combination of hormones, chemicals and learned behavioral patterns.

After a breakup, as you struggle to grasp the reality of the situation, you might suffer an intense craving for your former sense of routine, identity, vision of the future or attachment to your ex-partner.

So, before you pick up that phone, consider reminding yourself of the chemical changes occurring in your brain.

While in the relationship, you most likely felt a strong desire to be with your ex-lover, who might have filled you with a sense of relaxation or passion, often what is described as “love.” But, scientifically speaking, when “in love,” your brain releases dopamine, your serotonin levels increase and your body produces oxytocin, three emotions and hormones associated with feeling good and bonding, according to an article from Healthline.

LOVE AND HEARTBREAK SHARE SYMPTOMS WITH ADDICTION

According to reports from Burkett and Young, love, heartbreak and addiction share similar psychological symptoms.

Love can lead to euphoria and a loss of control and time, meaning trying to move on or “forget” a former romantic partner can have symptoms similar to withdrawal from an addiction, they explained, according to an article from EBSCO.

48 WELLNESS360 | JANUARY/FEBRUARY 2026

When you are separated from your partner, the craving you feel for them can be partially attributed to a drop in these “feel-good” hormones. Your body

Given the drop in essential “feelgood” hormones and emotions after a breakup, along with the absence of someone you may have felt addicted to, breakups can trigger symptoms similar to withdrawal.

According to an article from StrIVeMD Wellness and Ketamine, when withdrawing from the rush of dopamine from your partner, which would have led to increased happiness and excitement during the relationship, you might suffer depression, low motivation or a feeling of “emptiness” soon after the breakup.

Similarly, the drops in oxytocin, or the “love hormone,” can lead to intense loneliness, anxiety or a craving for your partner, the article described.

Disruptions in serotonin, which is essential for mood regulation and emotional well-being, can cause increased anxiety, irritability, despair and mood swings.

And, of course, cortisol — the stress hormone. When going through a breakup, you are almost guaranteed to feel increased stress due to the

Mind Matters wave of intense emotions, life changes and possible fear for the future. This increased stress can lead to poor sleep, changes in appetite (increased or decreased) and fatigue or depression.

Amanda Ashley, a Florida licensed mental health counselor, and the founder of Lit Session Holistic Integrative Wellness Inc., said breakups often lead to an urge to return to what’s familiar, even if you know it logically no longer serves you.

“It can look like drunk texts, checking social media compulsively, fatigue, loss of appetite or difficulty concentrating,” she said. “I sometimes use humor and call it ‘crackhead behavior’ to reduce shame, but it’s important to understand this is a nervous system response, not a character flaw. The brain is recalibrating after the loss of connection.”

HOW TO EASE THE ADDICTION AND WITHDRAWAL SYMPTOMS AFTER A BREAKUP

When suffering through the withdrawal symptoms after a breakup, you might feel an overwhelming urge to reach out to your ex-partner. Yet, remind yourself that you might not be thinking clearly and should allow yourself time to be alone and process your thoughts and emotions.

According to an article from Psychology Today, one call, text or image of your former partner can bring back those withdrawal symptoms and re-enter you into the cycle of addiction, shame and craving, making it harder to move on.

No matter how challenging it may be, as stated in the article, Dr. Lachmann recommends learning how to power through these withdrawal symptoms, letting yourself “breathe through the

paralyzing fear” of the relationship and your future.

Studies also recommend taking a period of time to fully separate yourself from your former partner, allowing yourself to suffer through the withdrawal symptoms, yet break the addiction cycle. This could include setting a 30-day goal on your calendar, meaning you are not allowed to communicate with your ex, look at images of them or view their social media during the allotted time.

“Breakups don’t break us — they disrupt our chemistry, our routines and our sense of safety,” Ashley said. “Healing happens when we stop judging the reaction and start supporting the nervous system beneath it. With patience, structure and self-trust, heartbreak becomes a powerful reset rather than a setback.”

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SOUTH BEACH, MIAMI

11 Beautiful Florida

BY TARYN TACHER

Boasting 1,197 miles of coastline and warm weather almost all year round, Florida is home to some spectacular beaches. Whether you like to swim, tan, fish or play volleyball, grab your sunscreen and your bathing suit — it’s time to take a dive in the ocean. We’re sifting through the 663 miles of Florida beaches to uncover the hotspots.

1 South Beach

3 Palm Beach

This destination screams trendy, from its art deco lifeguard stands to the architecture surrounding this sandy stretch of land. Locals and tourists alike come to this part of the Atlantic coast for the nightlife, the celebrity sightings and the splendor. If you’re looking to party, whether in a bathing suit or your best night-out attire, South Beach is the place to go.

Palm Beach offers almost 50 miles of beaches along the Atlantic Ocean’s Gulf Stream. There’s something for everyone — whether you’re looking for some family fun, fishing, snorkeling or just a little peace and quiet. Palm Beach is also a winter getaway for some of the country’s most prestigious families — from the Rockefellers to the Vanderbilts and even the Kennedys.

2 Delray Beach Perched on the Atlantic coast, Delray Beach is part of a beautiful beach town. Spend your day engaging in water sports or basking in one of the rental cabanas. At night, you can walk Atlantic Avenue and explore an array of fine dining options, fashionable shops and the Pineapple Grove Arts District.

4 Key West

KEY WEST

An island city just 90 miles from Cuba, Key West’s surrounding waters are filled with coral reefs, making it an ideal place for snorkeling and diving. While you’re there, be sure to check out Duval Street — frequented by tourists, partygoers and spring breakers.

Best Beaches

FOR SCUBA DIVING

PALM BEACH

Palm Beach has colorful sponges, shipwreck treasures and crystalclear warm water. Here, divers will also be able to catch a glimpse of the largest population of sea turtles in Florida. (It is illegal to touch/harm/ catch sea turtles. Please act accordingly).

KEY WEST

With its 120 miles of islands, the Florida Keys have been proudly named the American Caribbean. It is the only living coral reef in the continental United States. You can feast your eyes on bluestripped grunts, toothy moray eels and more.

The U.S. government established the Florida Keys Marine Sanctuary.

Source: Divespots.com

WELLNESS360 | JANUARY/FEBRUARY 2026 51

5

St. Pete Beach

SOUTH BEACH

St. Pete Beach is an athlete’s paradise, offering windsurfing, parasailing, standup paddle boarding and kiteboarding.

You may even catch a glimpse of some dolphins swimming out in the Gulf. Be sure to check out the historical Loews Don CeSar Hotel, and get your shop on at the five-story shopping and dining facility known as The Pier. Not too far from the shore, you’ll find the Corey Avenue district, which is home to eclectic shops, galleries and restaurants.

6

Daytona Beach

You can swim and surf in the waters along Daytona Beach, or you can drive right on the sand — windows down — to take in the fresh ocean air and some sunlight. Unique to Daytona Beach are the pier and the boardwalk, the latter of which is home to a roller coaster and a Ferris wheel. When the weather gets cooler, you can even use one of the beach’s fire rings to create a cozy bonfire on the shore.

7

Cocoa Beach

At Cocoa Beach, you can ride a wave, watch sea turtles nest, meander the pier or go fishing right from the shore. Cocoa Beach is located on Florida’s Space Coast, just minutes from Kennedy Space Center.

Head over to the launch pads for an outof-this-world experience.

8

Destin Beach

Destin Beach is privy to some of the Gulf of Mexico’s greenest waters, juxtaposed with soft, white sand ideal for taking long walks. With an abundance of sea life right offshore, Destin Beach is the perfect fishing spot — after all, the city is home to the largest public fishing fleet in the state. It is aptly nicknamed the “World’s Luckiest Fishing Village.”

9

DAYTONA BEACH

KEY WEST

10 St. George Island

11 Mexico Beach

St. George Island is the epitome of tranquil. With no chain stores and no high-rises, what you see is what you get — and what you get is a relaxing day on a white sand beach along the Gulf.

Lounge with your pet on the public beaches or traverse the state park nature trails together.

Mexico Beach is quaint but friendly, without a traffic light in sight. Trade in the hustle and bustle of your everyday life for a peaceful getaway by the Gulf of Mexico. Sprawl out on the cool, white sand alongside five different species of sea turtles, or head out into the crystal clear waters at one of the many dive sites for a scuba, snorkeling or spearfishing experience.

Jacksonville Beach

Jacksonville Beach’s luscious waves are invitation enough for surfers. With a wide variety of water activities, offshore dolphin sightings, a fishing pier and nearby Shipwreck Island Waterpark, Jacksonville Beach has plenty to do and see.

52 WELLNESS360 | JANUARY/FEBRUARY 2026

Best Beaches

COCOA BEACH

FOR SURFING

Great for beginners and those who like to use a longboard. Home to the surfing world champion Kelly Slater.

PALM BEACH

More specifically, be sure to check out Reef Road, where you can often find 15-foot waves.

DAYTONA

Surfing is very popular here, but the volume of people means that there are certain regulations.

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WELLNESS360 | JANUARY/FEBRUARY 2026 53

SUN COUNTRY

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Community

Calendar JANUARY/FEBRUARY

RECURRING EVENTS Cypress & Grove Farmers Market - Free

4 - 7 p.m.

Cypress & Grove Brewing Co. cypressandgrove.com This event repeats every Monday

Tom Petty Park Yoga - Free

9:30 a.m.

Tom Petty Park wildflowersyoga.com Connect with your body through breath and movement.

No experience necessary.

This event repeats every Saturday

Depot Park Parkrun - Free

7:30 - 9 a.m. | Depot Park parkrun.us/depotpark A free, weekly community 5k!

This event repeats every Saturday

Haile Farmers Market - Free

8:30 a.m. - Noon | Haile Plantation hailefarmersmarket.com This event repeats every Saturday

Art After Dark - Free

5 to 9 p.m. | Harn Museum of Art harn.ufl.edu Enjoy the Harn Museum’s extended evening hours with activities, entertainment, refreshments and art exhibits.

This event repeats every Thursday

Fit2Run Weekly Run Club - Free 6 p.m. | Outside of Fit2Run at Celebration Pointe celebrationpointe.com/events This event repeats every Wednesday

WELLNESS360 | JANUARY/FEBRUARY 2026 55

Community

Thursday, January 1

NEW YEAR’S DAY

Thursday, January 1 New Years Day Parkrun

7:30 a.m. | West End Community Park facebook.com/events Participate in a free 5K in your pajamas!

Saturday, January 3 Sunday, January 4 Kanapaha Botanical Gardens Camellia Show

Saturday 1 - 5 p.m.

Sunday 9 a.m. - 4 p.m.

Kanapaha Botanical Gardens kanapaha.org/events Come see, learn about and purchase prize-winning camellias of all colors and sizes!

Saturday, January 3 Flying Pig Parade

2 p.m.

Bo Didley Plaza flyingpigparade.org Watch more than 60 performers, giant puppets and dancing dinosaurs in a downtown Gainesville celebration.

Saturday, January 3 Living History Saturday

9 a.m. – 1 p.m.

Morningside Nature Center Living History Farm Interact with costumed staff and volunteers as they act out a day on a small farm in 1870!

Sunday, January 4 Gainesville Oddities Market

5 - 9 p.m.

Bo Diddly Plaza There are over 80 vendors featuring such wares as taxidermy, bones, bugs, crystals, fashion, makeup, jewelry, witchy items, 3D prints and much more! We will have food trucks on site!

So make sure to bring the family and join us for this oddly cool event!

56 WELLNESS360 | JANUARY/FEBRUARY 2026

Monday, January 19

MARTIN LUTHER KING JR. DAY Wednesday, January 21 Remembrance Quilt Exhibition Grand Opening

7 - 9 p.m. | Matheson History Museum tockify.com/actruth Celebrate the grand opening of the Remembrance Quilt Exhibition, which will feature eight memorial quilts created to remember and honor the 47 victims who were lynched in Alachua County. The exhibit will be available Wednesday through Saturday from 11 a.m. to 4 p.m. until May 2026.

Friday, January 23 Saturday, January 24 Sunshine State Book Festival Saturday, January 10 Jazz on the Green

7 - 9 p.m.

Celebration Pointe celebrationpointe.com Sit outdoors and enjoy live music, food, and drinks & more

Saturday, January 10-11 Gainesville Folk Festival

1 p.m. | Heartwood Soundstage heartwoodsoundstage.com Don't miss the first annual Gainesville Folk Festival with Uncle Mosie, Patchwork, The Wirebirds, Contra Dance with Ang DeCarlis & Wild Bill's Traveling Circus, (V)owls, Mariee Siou, Wild Shiners, and Short Stack. Suitable for all ages

10 a.m. - 4 p.m.

Santa Fe College Fine Arts Hall sunshinestatebookfestival.com Enjoy a writer’s workshop or an afternoon filled with books and speeches from outstanding Florida authors, giveaways, storytelling and a play.

Saturday, January 24 Sunday, January 25 Hoggetowne Goes Downtown

10 a.m. - 6 p.m. | Depot Park hoggetownemedfaire.com The Hoggetowne Medieval Faire presents "Hoggetowne Goes Downtown" for its free annual event with live shows, food, vendors from artisans and craftsmen and more.

LYRICS FOR LIFE

WELLNESS360 | JANUARY/FEBRUARY 2026 57

Community Saturday, January 24 Newnan’s Lake 15k Race

8:30 - 11 a.m.

Earl P. Powers Park Boat Ramp runsignup.com Enjoy a picturesque morning run.

Pre-register at runsignup.com.

Sunday, January 25 Gainesville Record Fair

Noon - 5 p.m.

Cypress & Grove Brewing Co. Instagram.com Enjoy free entry, live DJS and vendor tables with vinyl records, CDs, music merchandise, food and more!

Saturday, January 31 TED X Gainesville

2:30 p.m.

University of Florida Auditorium performingarts.ufl.edu Become inspired, challenged and thrilled at TEDxGainesville’s fifth event.

Saturday, January 31 Art and Mindfulness

10 - 11 a.m. | Harn Museum of Art Gather at the Harn Museum for a free guided meditation and an art spotlight!

Sunday, February 1 Souper Fun Sunday

1 - 3 p.m. | Saint Francis Catholic Academy dosafl.com Celebrate Saint Francis Catholic Academy’s 19th annual Souper Fun Sunday, offering an afternoon of all– you-can-eat soup with soups from more than 30 local restaurants, caterers and chefs.

Sunday, February 1 Gainesville Oddities Market

5 - 9 p.m. | Bo Diddly Plaza Vendors featuring such wares as taxidermy, bones, bugs, crystals, fashion, makeup, jewelry, witchy items, 3D prints and much more! We will have food trucks on site! So make sure to bring the family and join us for this oddly cool event!

58 WELLNESS360 | JANUARY/FEBRUARY 2026

Wednesday, February 4 IMPORT FACE-OFF

Times vary, 9 a.m. - Noon, 6 p.m. - Midnight Gainesville Raceway The IMPORT FACE-OFF national car show and drag racing series has come to Gainesville! There will be a car/ truck/bike show, 1/4 mile drag racing, burnout contest (time permitting), vendors, stereo contest, pit midway, low car limbo and 2 step/rev competition.

Friday, February 6 Sporting Clays Tournament

7:30 a.m. | Bradford Sportsmen's Farm The annual Sporting Clays Tournament is a day filled with prizes and clays! Each participant will receive a continental breakfast courtesy of McDonald’s, a special gift and have a full day of sporting clays. There will also be a silent, live auction and lunch. This event supports the Ronald McDonald House Charities of North Central Florida.

Saturday, February 7 3rd Annual Blues & BBQ Festival

10 a.m. - 4 p.m. | Downtown Newberry facebook.com/events Enjoy a BBQ competition with cash prizes, a car show, live music from local blues groups, vendors and a family fun zone!

Saturday, February 7 Sunday, February 8 Gainesville Valentine’s Craft and Vendor Market

Saturday 11 a.m. - 8 p.m.

Sunday Noon - 6 p.m.

The Oaks Mall eventbrite.com Celebrate Valentine’s Day with a weekend of crafts, sweet treats and gift ideas for your loved one!

Saturday, February 7 Living History Saturday

9 a.m. - 1 p.m.

Morningside Nature Center Living History Farm gainesvillefl.gov Interact with costumed staff and volunteers as they act out a day on a small farm in 1870!

Saturday, February 7 11th Annual Springs Run 7.2K

11 a.m. - 1 p.m.

First Magnitude Brewing Company Runsignup.com Participate in the 11th annual Springs Run and enjoy drinks, music and more afterward! All profits will benefit the Florida Springs Institute.

Saturday, February 14

VALENTINE’S DAY

Community Thursday, February 19 Jazz on Main Street

7 p.m. - 10 p.m.

GFAA Gallery facebook.com/events Experience a live jazz jam session with special guest artists and student musicians at the Gainesville Fine Arts Association Gallery.

Saturday, February 21 Romeo and Juliet

Monday, February 16

PRESIDENTS’ DAY

7:30 p.m.

Phillips Center performingarts.ufl.edu Presented by Dance Alive National Ballet, this Shakespearean tragedy features a night of magical dances, costumes and scenery.

EARLY LEARNING COALITION

Saturday, February 28 Sunday, March 1 6th Annual Strawberry Fest

10 a.m. - 5 p.m.

Suwanee County Fairgrounds, Live Oak visitsuwannee.com/event Enjoy a weekend of family fun and festivities with food, live entertainment, arts and crafts, bounce houses and activities including a car show, petting farm and Berry Cute Baby Contest.

Saturday, February 28 Sunday, March 1 5th Annual Spring Arts Festival

10 a.m. - 5 p.m. | Shoppes at Thornebrook facebook.com/events Experience the magic of art in Gainesville with art displays and food truck vendors.

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