As we welcome 2026, many of us are thinking about New Year’s resolutions and ways to kickstart healthier habits. But transforming your health doesn’t have to mean drastic changes or complicated routines. Sometimes small, science-backed habits can make the biggest difference. We asked HMRI researchers what they recommend people do to improve their health in 2026. Here’s their expert advice to help you start the year on the right track.
If you want to make sure you’re getting the right nutrients you need to stay healthy, University of Newcastle Laureate Professor Clare Collins from HMRI’s Nutrition & Metabolic Health Research Program, recommends starting with online assessment tools like the Healthy Eating Quiz1 which rates how healthy your eating habits are and suggests ways to improve. She says this approach can help “set goals for your nutrition that will also save money, time and boost your health in 2026.”
Simple food swaps can also make a big difference, according to Dr Jannah Jones, from the University of Newcastle, Hunter New England Health, and HMRI’s Population Health Research Program. She encourages “swapping discretionary foods like chips, biscuits and sugary drinks for more nourishing options such as vegie sticks or fruit, yoghurt, wholegrains and water. These small, consistent swaps add up, boosting nutrition, energy and overall health.”
University of Newcastle Professor Joshua Davis from HMRI’s Infection Research Program and Staff Specialist with Hunter New England Health, says vaccination is one of the simplest ways to protect yourself and others. “For children, this means routine childhood vaccinations. For adults, it means following guidelines for at risk groups, including annual flu vaccine for healthcare workers, shingles vaccines for those aged over 65, and several other vaccines for those with chronic health conditions.”
Professor Davis also recommends staying active, “if you are sedentary, track your steps and aim to walk at least 10,000 steps daily. If you already walk a lot but don’t do much more, aim to do a Couch to 5k running program, start swimming laps or doing regular bike rides.”
Dr Emily Cox, from the University of Newcastle and HMRI’s Global Sports and Movement Collaborative, agrees and says movement doesn’t have to be extreme to make a difference. “Incorporate as much physical activity into your week as you can. This can be taking the stairs instead of the lift, getting off the bus a stop early, or walking around while on the phone. It all adds up!”
Dr Dylan Kiltschewskij, from the University of Newcastle and HMRI’s Precision Medicine & Health Research Program, also notes that exercise is good for your mental health. “Your mental and physical health are closely connected, and changes in one often affect the other. Simple habits like healthy eating and staying active can help support both your mind and body. Even small, consistent steps can make a real difference to your overall wellbeing.”
The University of Newcastle’s Dr Madeleine Hinwood and HMRI affiliate and senior statistician, recommends getting enough R&R. “As a brain health researcher, my advice is to protect your brain by aiming for 7-8 hours of sleep each day, and finding a daily practice that helps you decompress, whether that’s a walk, meditation, reading, or time with people you love.”
Dr Caroline Faucher, from the University of Newcastle and HMRI’s Brain Health Research Program, notes that sleep is often overlooked despite its importance for psychological and physical health. She adds, “setting a consistent bedtime routine can strengthen self-care and help maintain mood, energy, and focus.”
University of Newcastle Associate Professor Myles Young from HMRI’s Global Sports and Movement Collaborative, says helping others can lift your mood, create purpose, and strengthen connections. “Find someone who needs help and help them. It could be calling a mate going through a tough time, checking in on an elderly neighbour, or offering to mind someone’s kids for a couple of hours. The benefits go both ways.”
Dr Jason Grikin, from the University of Newcastle and HMRI’s Infection Research Program, says sometimes the best thing we can do to improve health is consider what’s best for the people around us. To stop the spread of illness and protect vulnerable community members, he advises you should “stay home and stay hydrated when you get sick with a respiratory virus, and mask-up if you need to enter shared spaces.”
If you enjoy spending time in the garden, Dr Caitlin Romanis from the University of Newcastle and HMRI’s Cancer Detection & Therapy Research Program, suggests making a simple switch for the environment, your family and your health. “Large international studies show pesticide use in and around the home around the time of conception and during pregnancy is linked to increased risk of childhood leukaemia. I recommend ditching pesticides and choosing chemical-free gardening.”
Dr Kirsten Coupland, from the University of Newcastle and HMRI, stresses that blood pressure is easy to overlook but critical. “It might seem like a small thing, but having high blood pressure increases your risk of several devastating conditions, including stroke. Talk to your GP or pharmacist about having your blood pressure checked. It’s a very easy way to drastically reduce the risk of serious disease.”
Professor Jay Horvat from the University of Newcastle and HMRI’s Immune Health Research Program encourages people, particularly those with existing conditions, to stay proactive about their health. “If you have a chronic lung or heart condition, make time to book an appointment with your doctor about getting up to date on your appropriate medications and developing strategies to protect your lungs and heart against bushfire smoke in summer and infections in winter,” he says.
Better health in 2026 doesn’t have to be complicated. With advice from HMRI researchers, small, actionable habits like these can add up to big improvements that help you take healthy further.
