10 Expert-Backed Health Tips to Kickstart 2026

By Rachel Wu

As we dive into the new year, health experts from organizations like the World Health Organization (WHO), Harvard Health, and UCLA Health are emphasizing simple, sustainable habits over quick fixes.

Drawing from the latest guidelines and studies, here are 10 practical health tips to boost your physical, mental, and overall well-being in 2025.

Small changes can lead to big results—start with one or two today!

1. Eat more fruits & vegetables

Aim to fill half your plate with produce. WHO recommends variety and seasonal options to reduce risks of malnutrition and diseases like diabetes and heart issues.

2. Move your body daily

Adults should get at least 150 minutes of moderate physical activity per week, such as brisk walking. Experts highlight the benefits of outdoor exercise for mood and vitamin D levels.

3. Prioritize quality sleep

Target 7-9 hours nightly. Good sleep supports immunity, mood, and energy—establish a calming routine to fight fatigue.

4. Cut back on sugar & processed foods

Limit free sugars and ultra-processed items to prevent weight gain and chronic conditions.

Swap in whole foods for sustained energy.

5. Stay hydrated

Drink plenty of water daily—it's essential for everything from digestion to skin health.

6. Manage stress with mindfulness

Practice short daily meditation or breathing exercises.

UCLA experts note it builds resilience and reduces anxiety.

7. Build social connections

Nurture relationships with calls, dinners, or meetups—strong ties boost longevity and mental health.

8. Limit alcohol & quit smoking

Practice moderation (or avoidance) with alcohol; quitting tobacco brings immediate benefits like better heart and lung health.

9. Get sunlight & vitamin D

Spend time outdoors to regulate your circadian rhythm and support immune function.

10. Schedule preventive checkups

Book annual exams and vaccinations—early detection is key to thriving long-term.

These tips are timeless yet backed by the latest 2025 insights on holistic wellness.

Which one will you try first?

Share in the comments with us!

Source: ThatsGuangzhou