We all know the basics by now—get enough sleep, eat well, exercise regularly, and avoid smoking and alcohol. These are the cornerstones of good health that no one really argues about anymore. But there’s more out there. With new research and growing interest in holistic wellness, we’re starting to understand that small, practical habits can significantly impact our health in ways we never thought about before.

So, if you’ve got the basics covered, it’s time to dive deeper into five modern wellness essentials that will take your health to the next level. From morning sunlight to saunas, these practices are accessible, scientifically supported, and could be the missing pieces in your routine.

1. Get Morning Sun Exposure

You’ve heard of the importance of sleep, but did you know that what you do first thing in the morning can influence your ability to rest at night? Getting sunlight within the first 30 minutes of waking up helps regulate your circadian rhythm—the body’s internal clock. According to Dr. Andrew Huberman, a neuroscientist at Stanford University, morning sunlight not only boosts your mood and energy but also improves your focus throughout the day. Huberman explains that when your eyes sense sunlight, they send signals to the brain that help set the body’s timer for when it’s time to wind down later, resulting in better sleep.

Even 10–15 minutes of exposure in the morning can make a huge difference. The key is to get outside, without sunglasses if possible, and let the natural light do its work. It’s a small shift that can improve your sleep, energy levels, and overall sense of well-being.

2. Practice Grounding

Grounding, also known as earthing, is the practice of making direct contact with the earth—like walking barefoot on grass or sand. This might sound a bit “out there,” but it’s based on the idea that modern life has disconnected us from the natural electrical charge of the earth. My friend, an electrical engineer at Northrop Grumman, has this theory that the electromagnetic fields (EMFs) from all our technology can build up a positive charge in the body. He argues that we need grounding to discharge this buildup, the way humans would naturally have done while living closer to the earth.

There’s growing research suggesting grounding can reduce inflammation, improve sleep, and even reduce chronic pain. It doesn’t take much: spending time barefoot outside or using a grounding mat indoors can be a good way to reconnect with the earth and, possibly, balance your body’s electrical state.

3. Regular Sauna Use for Longevity

The health benefits of sauna use are hard to ignore. In fact, a long-term study out of Finland showed that regular sauna sessions can significantly reduce the risk of cardiovascular disease and even extend your lifespan. Saunas help the body detox by sweating out heavy metals and other toxins, improve circulation, and have been linked to a reduction in all-cause mortality.

If you’re aiming to incorporate this into your life, you don’t need to spend hours in there. Research suggests that 15–20 minutes in a sauna, a few times a week, can offer significant benefits. The heat stress also has been shown to increase the production of heat shock proteins, which help protect cells from stress and may contribute to longevity.

4. Eat Fermented Foods for Gut Health

Gut health has quickly become one of the hottest topics in the wellness world, and for good reason. There’s increasing evidence that the gut and brain are directly connected, and the state of your gut can affect everything from your mood to your immune system. One of the easiest ways to support your gut health is by eating fermented foods rich in probiotics, like kimchi, kefir, sauerkraut, or yogurt. These foods help balance the gut microbiome, the community of bacteria that plays a critical role in digestion and overall health.

New studies show that a healthy gut may even reduce inflammation, which is linked to a range of chronic illnesses. Adding fermented foods to your diet a few times a week can be a simple, natural way to improve digestion, enhance your immune response, and even positively impact mental health.

5. Avoid Common “Poison Pitfalls” in Daily Life

We all know to avoid things like smoking and too much alcohol, but modern life is filled with other hidden toxins that we often overlook. The good news? You don’t need to make drastic changes to avoid them—just some small, conscious shifts can make a big difference.

• Pesticides in Produce: A simple solution is to wash your fruits and vegetables in a baking soda and water solution. Let them soak for 10–15 minutes to help remove pesticide residue, which has been linked to various health issues.

• Household Cleaners and Artificial Fragrances: Many household products contain harmful chemicals, even the ones labeled “natural.” Consider switching to non-toxic cleaners and avoiding artificial fragrances, which often contain phthalates and other endocrine disruptors.

• Glyphosate (Roundup): A controversial herbicide found in many products, glyphosate has been linked to cancer and other health issues. If you’re gardening or managing weeds, opt for natural alternatives instead of Roundup to avoid potential long-term harm.

These may seem like small changes, but over time, reducing your exposure to toxins can have a major impact on your overall health.

Wrapping It All Up

The best part about these modern wellness pillars is that they’re easy to integrate into your life. You don’t have to overhaul everything at once—just pick one or two to start with and see how you feel. By getting some morning sun, eating fermented foods, or spending a little time in a sauna, you’re layering in practices that have been shown to improve everything from your energy to your longevity.

Health isn’t about perfection; it’s about finding simple, effective ways to support your body. These five pillars are a good place to start.