Health 2026?Here's what to do, 10 practical tips

Eat small meals, check the expiration dates on your medications, turn off your smartphone at least once in a while, and open the windows at home.

What to do (and what to avoid) in 2026 to stay healthy10 tips from experts

December 30, 2025

Eat slowly, check the expiration date of your medicines, turn off your smartphone at least occasionally and open the windows at home: this is not a list of good intentions destined to fail after Epiphany, but some tips for a healthy year 2026 drawn up by the Institute of Superior Health with concrete prevention goals and the day.A scientific reminder, and practical at the same time, remember that self-care does not require changes, but rather small daily touches, which, if combined, it can make a difference.In short, 2026 can be "a good year to throw away old bad habits and embrace new ones, in the name of our health and well-being and of society as a whole", said the president of ISS Rocc Bellantone, considering all aspects of "our most precious asset, both physical and mental health".With the goal of "living longer and better".

So the decalogue for health 2026.

Let's eat slowly and carefully

"Eat slowly seems to heed not only what we eat, but also to like and what we eat themselves as hungry to consume themselves, simple, varied,Vegetable-rich and lightly spicy dishes promoting well-being and keeping adequate weight when possible, which makes the experience more pleasant and the food social and strengthening cultural value.

We check the expiry date of the medicine before taking it

"Medicine is not forever," warns Giulio Pisani of the National Center for the Control and Evaluation of Medicines of the ISS.The expiration date indicated on the package is determined by the manufacturer based on drug stability studies.Within the expiration date, the drug retains its therapeutic properties and can be administered safely as long as the storage instructions provided by the manufacturer are followed." It is also important to "carefully check that the package is intact and there are no signs of alteration, as any damage may compromise the quality and safety of the drug.After the expiration date, the effectiveness or the safety of the product is not guaranteed and therefore the medicine must be properly disposed of in the appropriate containers available in pharmacies or health care facilities to avoid risks to public health and the environment.

We connect with animals

“To reduce anxiety, stress and feelings of loneliness,” recommends Francesca Cirulli from the ISS Reference Center for Behavioral Sciences and Mental Health."This type of interaction is an important part of human life and can positively impact our lives. Animals provide valuable emotional support, reducing stress, anxiety and feelings of loneliness. Additionally, companion animals encourage a more active lifestyle and social relationships, indirectly promoting our health. A relaxed environment that promotes the sharing of emotional states. Because stress interferes with student learning and performance, companion animals may also find a place in special educational programs."

We donate blood

"It's simple, safe and helps us keep our health under control. And improves the health of others", confirmed Ursula La Rocca from the ISS National Blood Center."This is not only a step with a high adherence price, but first of all it is a strong help for more than 1,700 patients who need a transfer every day. So Italy is not yet self-sufficient".

We limit the use of electronic devices

"Stop an hour a day using smartphones and the like to reclaim our mental space," is the 'prescription' of Adele Minutillo from the National Center for Addiction and Doping ISS." Technology is part of our daily lives, but today we know that excessive use of devices and applications can encourage problematic behavior, reduce the ability to concentrate, contribute to changing sleep patterns, suggesting the use of social relationships. "Afewer hours a day using devices", but it is a gesture of attention to our health, it will free up attention resources, reduce the stress associated with constant notifications and restore quality time for relationships and activities. To achieve this, small precautions are enough: turning off an unnecessary application, frequently activating an application. replacing online time with activities that generate well-being.

Let's read it again

“Reading is a small daily treat that is accessible to everyone,” says Antonio Mistretta from ISS Scientific Communication Service. “Reading is good for your health.But it's a little therapy each day. Reading helps train the mind, reduces stress, and strengthens memory.and increase the ability to concentrateBut above all elseReading nourishes empathy: by entering into the stories of others.We learn to recognize emotions, vulnerabilities, perspectives different from our own.useful bookSolitudeReasons for Isolation Reading is also a powerful factor of social cohesion.Building bridges between people, generations, and cultures for the health of 2026. Take a few minutes to read every day.Let's look at a few faces every day.It is an investment that is simple, accessible and exceptionally effective for individual and collective well-being.

Keep the air in the house clean

"Let's start by opening the windows more often," urged Gaetano Settimo of the ISS's Air Contaminants Exposure Department."The air inside our homes is often worse than the air outside. In particular, candles, aroma diffusers, perfumes and essential oils, which introduce the environment, hide dangers for the air we breathe. This is why this holiday season, but also in theyear round, don't overuse perfumes, fragrances, fragrances to heal.Accumulate and damage the indoor air causing irritation to the throat, nose, eyes, headaches, respiratory and cardiovascular problems, and we periodically check sources of ignition (stoves, carpets, water heaters), which can release harmful substances such as carbon monoxide, sometimes that cause indoor poisoning, in summer and winter, we often open windows and balconies away from the bus.

We adhere to the detection campaigns of the National Health Service

"And we make good choices. Every day," warns Giovanni Capelli of the ISS National Center for Disease Prevention and Health Promotion.help me anyway', we are only putting ourselves at risk, because one of our diseases can be overdiagnosed, and we are harming the community, because using all the resources to treat the most advanced diseases takes away the help of those who can change or recover easily.when the opportunity arises, gardening, dancing or going for a bike ride.

Get more exercise by walking or cycling

"It improves the body and the mind and reduces pollution," continued Valentina Minardi of the National Center for Disease Prevention and Health Promotion ISS.is also for mental health: in fact, blood circulation, reducing blood pressure and reducing the risk of heart disease and 45% of the level of stress in general. It can improve the general mood and the quality of sleep, reduce stress and fatigue, because it reduces tear gas and leads to a reduction in noise pollution. Finally, it is good to beof society as it may lead to greater social support and less stress.

Let's be careful of fake news

"Let's rely on authoritative sources", Pier David Malloni from the ISS press office concluded." The so-called 'information', such as the dissemination of false or inaccurate news, is very dangerous, according to the WHO organization 'it causes confusion and behavior that is harmful to health. It leads to distrust of public health authorities and destroys a long-term epidemic of public health. Fake news, therefore, is not something to be taken lightly. Hunter' has a very positive effect. Even for those who are experts, recognizing fake news can be difficult. There are some questions you can ask yourself:Are the facts and figures described correctly, or have they been published in authoritative scientific journals such as WHO and ECDC?Useful information on various websites, such as ISS.