The American Medical Association (AMA) is offering 10 recommendations to help all Americans make “the most impactful, long-lasting improvements to their health” in 2026 and beyond.
“With the holiday cookies eaten and those missed workouts officially last year’s worry, the new year is a great chance to refocus on the healthy choices you want to make in 2026,” said AMA President Bobby Mukkamala, MD. “Even tiny changes now can snowball into major gains for your long-term health.”
Even tiny changes to improve rest, relieve stress, and engage in more sustainable self-care can be particularly beneficial for Blacks. Blackdoctor.org offers a comprehensive menu of health resources, while the National Medical Association (NMA), the oldest and largest organization representing Black physicians and health professionals in the United States, provides insights to eliminating health disparities and promoting optimal health.
Supported by Black health professionals, the AMA’s 10 recommendations for a healthier 2026, include the following:
- Get screened. Schedule preventive visits, tests, and screenings so your physician can catch conditions before they become more serious if left unchecked.
- Manage stress. Mental health is part of overall health. Techniques such as meditation, deep breathing and yoga can help reduce stress. Ask for help from a mental health professional when you need it.
- Be physically active. Start the year off by prioritizing physical activity. Strive for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous intensity activity each week. If you have a sedentary lifestyle or primarily sit for long stretches at work, build in frequent breaks to stretch and move throughout your day.
- Follow a healthy diet. Drink water instead of sugar-sweetened beverages and eat nutritious, whole foods, including fruits, vegetables, whole grains, nuts and seeds, low-fat dairy products, and lean proteins. Avoid unhealthy ultra-processed foods, especially those with high levels of added sodium, saturated fats and sugar. Drinking sugary beverages, even 100 percent fruit juice, is associated with a higher mortality risk, according to a study published in JAMA Network Open.
- Stay hydrated. Drink plenty of water or other beverages such as milk or herbal teas—which are composed mostly of water—to avoid dehydration and to keep your body functioning properly. Even mild dehydration can drain your energy and make you tired. Adult men should get about 15.5 cups of fluids a day and women should get 11.5 cups per day, according to the National Academies of Sciences, Engineering, and Medicine.
- Get plenty of good sleep. To maintain your health and emotional well-being, most adults need 7 to 9 hours of quality sleep. Rest helps boost immunity and improve mental clarity.
- Update vaccinations. Vaccinations remain the best defense against flu and other serious respiratory viruses. Since significant flu activity can stretch into May, it’s not too late to get a flu shot. The AMA recommends vaccination as long as the threat of flu remains.
The NMA has expressed alarm at the severe surge in flu infections nationwide and urges families to get vaccinated. “This flu season is not business as usual. We are seeing record levels of illness nationwide, and history shows that underserved communities too often pay the highest price,” says NMA President Roger A. Mitchell, Jr., MD. “The flu vaccine remains a critical, life-saving tool.”
Historically, Black Americans and individuals facing economic hardship bear a disproportionate burden during severe flu seasons due to long-standing inequities in access to healthcare, higher rates of underlying health conditions, and barriers to timely prevention and treatment, the NMA says. It notes that when influenza spreads unchecked, it exacerbates these disparities, leading to higher rates of hospitalization, complications, and preventable deaths in already vulnerable communities.
AMA recommends visiting GetMyFluShot.org for help finding a flu vaccine in your area.
- Drink in moderation. If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines: up to one drink per day for women and two drinks for men, and only for adults of legal drinking age.
- Quit tobacco, nicotine and e-cigarettes. Ask your doctor or health care professional for resources and guidance to help quit smoking, vaping or using other nicotine products. Make your home and car smoke-free to eliminate secondhand smoke exposure.
- Follow medication directions. When taking prescriptions, store them safely to prevent diversion or misuse, and properly dispose of any leftover medication. If you’re prescribed antibiotics, complete the full course to prevent antibiotic resistance.
