Health professionals are increasingly predicting that 2026 will push wellness back to basics, with less emphasis on complicated routines and more attention on habits that actually stick. With busy schedules, rising costs, and growing concerns about energy, heart health, and aging well, the goal is to make small changes that have a real payoff. Instead of chasing perfection, the idea is to build a daily rhythm that supports both body and mind. That approach shows up clearly in seven trends experts say will shape the year ahead.
One of the biggest shifts is learning to notice small positive moments during the day, sometimes described as “glimmers.” Licensed psychologist Dr. Sheena Kumar explains, “It can be anything, from watching a beautiful sunrise to drinking a delicious coffee.” The point is not to ignore stress, but to train attention to recognize brief pockets of calm, warmth, or nostalgia. Over time, that mindset can make it easier to regulate emotions and feel more grounded.
Dr. Kumar says these practices do more than lift the mood in the moment, adding, “They redirect attention, deepen relationships, improve emotional regulation, and help build a positive feedback loop.” She also compares it to training a muscle, noting, “Like a muscle, the more we practice and notice the things we’re grateful for, the more our brain will be programmed to find those glimmers and be grateful for them.” One practical method she recommends is habit stacking, which means attaching a new micro habit to something you already do. As she puts it, “Research shows we’re more likely to build a new behavior on top of an existing habit, so adding 30 seconds of gratitude while you brush your teeth or sip your morning tea can be a great way to remember to build it into your day.”
On the physical side, experts are also highlighting “exercise snacking,” which is simply breaking movement into short bursts scattered throughout the day. This is meant to counter long stretches of sitting without demanding long workouts or special equipment. The message is that quick efforts add up, whether it is taking stairs faster, carrying grocery bags with purpose, dancing while cooking, or actively playing with kids or pets. Even if someone never hits traditional step targets, these mini sessions still count toward heart health, blood sugar control, and muscle strength.
Food trends are moving in a similar direction, with dietary fiber returning to center stage after years of protein focused plans. Guidelines commonly recommend around 30 grams of fiber per day, yet the average intake is closer to 18 grams, which leaves a huge gap for most people. Nutritionist Rob Hobson welcomes the shift with a cautious optimism, saying, “In general I’m not a fan of food fads, but if this trend encourages people to eat more fiber, that can only be a good thing.” He points out that fiber supports gut health and constipation prevention, and is linked with lower risk of conditions including heart disease, stroke, type 2 diabetes, and colorectal cancer.
Hobson also notes research that puts a number on the potential benefit, stating, “A large 2019 study found that higher fiber diets were linked with a 25% reduction in risk of several of these diseases.” He stresses that the smartest approach is gradual increases and variety, so the gut can adapt without excessive bloating. Practical swaps can help, like adding nuts and berries to breakfast, stirring lentils or chickpeas into sauces, and leaning on beans more often. For some people, he adds that fiber supplements can help “bridge the gap,” but the foundation is still whole foods.
Hydration is another major focus, especially as more people stay active and heat waves become more common. Experts warn that dehydration can easily be mistaken for fatigue, headaches, or poor concentration, which is why it gets overlooked. Viridian Nutrition director Aimee Benbow says electrolytes are becoming more relevant beyond sports, explaining, “Staying hydrated is crucial for overall health, but with temperatures reaching record highs year on year and heatwaves becoming more frequent, we expect a huge increase in demand for electrolytes as a way to replenish fluids, not just for those with active lifestyles.” She emphasizes their role in fluid balance, nerve signaling, and muscle function, while also warning people to check labels carefully.
General practitioner and ultra runner Dr. Siobhan Brennan ties that advice to real training demands, saying, “It’s important to monitor your electrolyte levels during training because they are essential minerals the body needs to maintain hydration.” She makes it personal and practical, adding, “Electrolyte drinks are part of my essential running routine.” Brennan also uses them beyond long runs, noting, “I use them after intense gym sessions, and in my everyday routine as part of active recovery, to stay energized and be the best version of myself.” Her takeaway is simple, consistency helps you feel prepared for whatever comes next.
Supplements are also being reframed, with creatine moving from gym niche to mainstream conversation. Hobson says the shift is driven by emerging research, explaining, “This shift is driven by a growing body of research showing that creatine’s benefits extend beyond muscle strength and performance.” He adds, “New evidence suggests it may play a role in supporting cognitive function, particularly during periods of mental fatigue, stress, or aging, while other early research is exploring its potential to support energy levels and brain function during menopause.” He also flags tolerance and dosing, warning, “However, higher doses can cause digestive upset in some people, so it’s sensible to start low and increase gradually,” and concluding that “a daily dose of 3 to 5 g is enough to achieve benefits.”
Strength training is another habit experts want more people to embrace, not only for appearance but for long term independence. Research continues to connect strength work with metabolic health, balance, and the ability to stay active as we age. The encouraging part is that it does not require a gym membership, since squats, lunges, push ups, and planks can be done with body weight at home. Resistance can be added slowly with light weights or even everyday household items when the basics start to feel easy.
Finally, wellness is influencing how many people think about time off, with more vacations designed to support recovery rather than derail routines. Wellness and travel writer Mars Webb says a clear trend is using travel to support wellbeing instead of treating it only as escape. Editors at Condé Nast Traveller captured the shift in one line, saying wellness trips in 2026 will feel “less like visiting a doctor, and more like a holiday.” The idea is to choose breaks that encourage gentle movement, better sleep, and social connection without strict schedules. Destinations like The BodyHoliday are described as offering that balance through daily activities, relaxation, and a more social setting.
In general, habits work best when they are specific, repeatable, and tied to an existing routine, which is why habit stacking can be so effective. Dietary fiber refers to plant material the body does not fully digest, and it includes soluble and insoluble types that support digestion and steadier blood sugar responses. Electrolytes are minerals such as sodium, potassium, magnesium, and calcium, and they help regulate fluid balance and muscle and nerve function, especially when you sweat heavily. Creatine is a compound the body makes naturally and stores largely in muscle, where it helps produce quick energy during short, intense efforts, which is why it has long been popular among athletes.
Which of these 2026 health habits feels most realistic for you to try, and why, share your thoughts in the comments.
