Trying to improve your health and wellness in 2026? Keep it simple

The new year is a time when many try to start new good habits and commit to improving health and wellness.

But resolutions, lofty as they may be, can turn daunting quickly with all the advice and sometimes contradicting information coming at you from news reports, advertisers, influencers, friends and even politicians.

But they don't have to be.

This year, The Associated Press got the downlow on all manner of health and wellness claims and fads. The good news is that the experts mostly say to keep it simple.

As 2026 arrives, here's what you can skip, what you should pay attention to and how to get credible information when you are inevitably faced with more confusing claims next year.

When it comes to your diet, experts say most people can skip the upcharge. If you're eating enough, you're probably getting enough protein and don't need products that promise some big boost.

And it's true that most people could use more fiber in their diets. But, please, ditch the “fiber-maxxing” trend. Instead, eat whole foods such as fruits, vegetables, beans and whole grains.

That 20-step skin care routine and $200 serum some TikToker sold you on? Dermatologists say you really don't need it. Stay away from the beef tallow and slather on a good sunscreen instead (yes, even if you have darker skin ), they say.

And the same rule for simplicity applies to that hourlong “everything shower." The best showers are simple and short, dermatologists say, no "double cleansing" required.

If the gym and all its equipment feel intimidating, you can drop the illusion that a good workout requires either. This year, the comeback of calisthenics put the focus back on no frills, bodyweight workouts you can do in the comfort of home. Research shows calisthenics helps with muscle strength and aerobic conditioning. You may eventually need weightlifting or other equipment, but it is a great place to start to build consistency and confidence.

Even if you imbibe too much this New Year's Eve, doctors say you can do without “ IV therapy ” which have vitamins you can get more easily and cheaper in pill form — if you even need more, which is unlikely if you have a balanced diet. You're pretty much just paying for “expensive urine,” one doctor said.

Same for “wellness” focused products like microbiome testing kits that generate information that doctors can't actually act on. And if you don't have diabetes, there's scant evidence that you need a continuous glucose monitor.

The idea of a panacea pill, product or routine can be enticing. But science already knows a lot about how to improve mental and physical health, and they are tried and true:

These lifestyle changes don't just make you feel better in the moment. Research shows they impact your life for years to come, by lowering the risk of dementia and many other health issues.

It can be tough to know who to listen to about your health, faced with compelling personal stories on social media from people who swear something worked from them, or clever marketing and advertising from companies that scare you or promise an easy fix.

Doubts have been raised this year about established medicine, including the safety of food dyes, fluoride dental treatments,hepatitis B shot for newborns, and hormone therapies for menopause.

While the medical system is not perfect, your doctor remains the best person to talk to about prevention, health concerns and potential treatments.

If you can't get to a human doctor and turn to Dr. Google instead, be sure to follow these tips and never use it to diagnose yourself. When you do get that doctor's appointment, you can make the most of it by bringing a list of written questions — and don't hesitate to ask for any clarification you need.

The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Department of Science Education and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.

FILE - A woman carries an umbrella while walking at Alamo Square Park in San Francisco, Nov. 9, 2021. (AP Photo/Jeff Chiu, File)

FILE - A free blood pressure machine is used at the public library in Kansas City, Mo., on Nov. 19, 2024. (AP Photo/Nick Ingram, File)

FILE - Jackie Brennan, of Merrimac, Mass., front, pedals on a stationary exercise bike with others during a spinning class in a parking lot outside Fuel Training Studio,Sept. 21, 2020, in Newburyport. (AP Photo/Steven Senne, File)

FILE - People run on treadmills at Life Time Athletic May 8, 2020, in Oklahoma City. (AP Photo/Sue Ogrocki, File)

FILE - A man is silhouetted against the sky at sunset as he jogs in a park at the close of a hot summer day, Aug. 1, 2022, in Kansas City, Mo. (AP Photo/Charlie Riedel, File)

SIOUX FALLS, S.D. (AP) — Easter is around the corner, and it's time to start thinking about how to decorate your eggs.

Whether you're dying eggs for your table spread or planning to hide them for an egg hunt, it's important to follow food safety guidelines to minimize germs and maximize your egg quality.

Eggs are remarkably long lasting, so there needn't be a giant rush to eat them.

“Stores usually do turn over eggs pretty quickly, so the recommendations is you should consume eggs three to five weeks after you purchase them,” said Kara Lynch, food safety educator with Michigan State University Extension.

There is also a benefit in letting eggs age just a bit, as older eggs can be easier to peel. That's because eggs shrink over time within the shell, creating an air pocket between the egg and the shell.

Egg processors clean eggs before they reach store shelves, but it also is important to thoroughly cook eggs to reduce the risk of foodborne illness, especially salmonella. That bacteria lives naturally in the gastrointestinal and reproductive tracts of chickens, said Kimberly Baker, associate extension specialist at Clemson University.

To cook your eggs, place them in a saucepan, fill it with water and bring it to a boil. After that, put the lid on, turn the heat off and let it sit for about 12 minutes. Some also favor turning down the heat and simmering eggs.

You can vary the time in the hot water depending on a desire for harder boiled or slightly creamier eggs, but the yolk should be pretty solid to be safe. Boiling them for too long can risk creating green sulfur development on the outside of the yolk.

After that, Don Schaffner, food science department chair at Rutgers University, said there are two options.

You can run your eggs under cold water to reduce the temperature. From there, you can color them right away or place them back in the fridge until you're ready. Or, after you've boiled them, you can let them air dry until they've cooled.

The boiling process sanitizes the eggs, and as long as they are kept out of water, Schaffner said, they will remain safe to eat.

“You’ve boiled the egg, you’ve gotten rid of any bacteria that might be in the egg. And now you’ve air-cooled it, right? So it’s going to cool more slowly, it’s probably going to cook more,” he said. “But most importantly, you don’t have to worry about any bacteria from the water getting internalized into the egg.”

Either artificial or natural food dye is OK as long as the dye label says it's food grade. For those keeping track, the U.S. Food and Drug Administration has been updating its guidance and regulations regarding certain dyes.

And no, it's not a problem if the dye seeps through the shell.

“Eggs kind of naturally have their own abilities to absorb only so much,” Baker said.

As you're decorating the eggs and have the eggs outside, she suggested keeping your eggs in an ice bath, so they can stay at a cooler temperature while you're decorating.

Eggs should generally be kept at or below 40 degrees (4.4 degrees Celsius) to minimize the risk of contaminants.

Cooked eggs that weren't air-cooled should spend no more than two hours at room temperature. And that's cumulative, including the time spent decorating and the time spent hiding during the Easter egg hunt.

But if it's particularly warm, then that two-hour rule may be shortened to one hour, Lynch said.

Hard boiled eggs are generally good for about a week in the fridge.

Be careful with your eggs as you handle them.

One of the biggest concerns is making sure your eggs haven't cracked during an Easter egg hunt, making them vulnerable to contaminants. And once the egg has been hard boiled, there's no way to kill bacteria that get inside, Baker said.

“We don’t want to be putting them in the soil or in lawns where pets have gone to the bathroom,” she said.

Whether the eggs are hidden outdoors or in a corner of your home, you should rinse them in cool water before you peel them. And wash your hands, too, just in case the eggs have picked up something.

If the Easter egg hunt means your eggs will be at room temperature for longer than two hours, experts recommended using plastic eggs for the hunt instead of real ones to minimize food safety risk.

“If it’s an outdoor Easter egg hunt at any time, I would say go with the plastic eggs and be safe,” Baker said. “And use your dyed Easter eggs as your centerpiece on your table or your buffet, and enjoy them that way.”

FILE - Painted Easter eggs hang from an Easter Tree in Saalfeld, central Germany, March 30, 2018. (AP Photo/Jens Meyer, File)