Welcome to 2026: 7 Small Shifts That Create Big Health Changes

A new year has a way of doing something powerful.

It reminds us that we get another chance.

Another chance to feel better. Another chance to move with less pain. Another chance to take our health seriously—not out of fear, but out of hope.

As I look back on all the Physical Therapy patients I’ve worked with through 2025, I’ve noticed something encouraging:

The people who healed the best weren’t always the youngest. They weren’t always the strongest. They didn’t always have the “perfect” MRI.

But they did share something in common…

They committed to consistent habits—both physical and mental—that supported their body’s ability to recover.

So as we step into 2026, here are a few of the most impactful “common denominators” I’ve seen for real healing and better health.

1. Drink More Water (Your Body Runs on It)

Water is one of the simplest health “hacks,” yet one of the most overlooked.

As we age, our bodies can become more easily dehydrated, and dehydration can show up in ways many people don’t expect:

• fatigue and low energy

• stiff or achy joints

• headaches

• brain fog

• muscle cramping

• poor recovery after exercise

Water helps transport nutrients throughout your body, supports healthy joint movement, aids detoxification, and keeps your system running clean and smooth.

Quick dehydration test: Pinch the skin on the back of your hand and release. If it stays “tented” and returns slowly, you may be dehydrated.

A great goal: 8–10 glasses per day of filtered or spring water.

Your body can’t heal well when it’s running on empty.

2. Stretch More (Because Life Repeats the Same Motions)

Most of us live in one direction: Forward.

Sitting at a computer, driving, looking down at a phone, bending forward. reaching in front of us.

And when we stop moving through all the natural “planes” of motion, we start to build:

• stiffness

• postural imbalance

• muscle tightness

• joint stress

• movement compensation

Stretching daily doesn’t just help flexibility—it helps you reconnect to your body.

One of my favorite daily stretches is a simple side-lying spine rotation stretch on both sides. Hold for 30 seconds each side.

Tip: never stretch “cold.” Warm up first with a short walk, marching in place, or light movement for 2–5 minutes.

Stretching becomes easier—and far more enjoyable—once your body is warm.

3. Eat More Vegetables (and Less Simple Carbs)

You don’t need perfection. You need consistency.

Simple carbs like processed sugar, white bread, pastries, and white rice absorb quickly and often lead to:

• blood sugar spikes

• increased inflammation

• weight gain

• more stress on the body’s systems

Instead, aim for more:

• vegetables

• whole grains

• beans

• lean proteins

• complex carbs (like brown rice)

These foods are packed with nutrients your body needs for healing.

So yes… put down the donut. Pick up the carrots or broccoli.

Not because you have to…but because your future self will thank you.

4. Practice Gratitude (It Changes Your Nervous System)

“Trade your expectation for appreciation and the world changes instantly.”— Tony Robbins

One of my favorite reminders is this:

Happiness doesn’t bring gratitude—gratitude brings happiness.

Being grateful doesn’t mean life is perfect. It means you refuse to miss what’s good while waiting for what’s next.

Gratitude reduces stress, shifts your focus, and helps your mind recover—just like your body does.

And here’s the truth:

A stressed mind and a tense body don’t heal well. But a calm nervous system creates the conditions for recovery.

Even in difficult seasons, take 60 seconds to list what’s still good:

• a supportive family member

• a body that’s still capable

• a job

• a friend

• a second chance

• a warm bed

• a fresh start

There is always something.

5. Laugh More (Because Joy Is Medicine Too)

They say laughter is the best medicine—and honestly… it might be true.

Try this:

Put a smile on your face and try to stay angry.

You’ll find… it’s almost impossible to do both at the same time.

Laughter releases natural chemicals in your body that improve your mood and reduce stress.

• Endorphins (feel-good hormones)

• Oxytocin (the “connection” hormone released when you feel loved and supported)

Spending time with family and friends, being playful, and enjoying life isn’t just “extra.”

It’s part of healing.

Your body was made for movement… but it was also made for joy.

6. Get More Sleep (Your Body Heals Here)

Your mind and body heal best during sleep.

This is when:

• muscles relax

• inflammation decreases

• tissues recover

• the nervous system resets

• your brain processes stress

A great goal is 7–8 hours per night, consistently.

If you’ve ever had a rough day but still got good sleep, you know the feeling:

You wake up and it feels like a fresh start.

So instead of reaching for the remote late at night…reach for your pillow.

Your body will thank you.

Bonus Tip: Don’t Sleep Next to Your Cell Phone

One simple habit that can support better rest is keeping your phone away from your bed at night.

Many people sleep with their phone on the nightstand (or even under their pillow), but phones give off signals and electromagnetic fields (EMFs). While research is still developing, some people report sleeping better when they create a little more distance from their phone at night.

Easy ways to do this:

• Charge your phone across the room

• Turn on Airplane Mode while you sleep

• Avoid sleeping with it under your pillow

• Use a regular alarm clock instead of relying on your phone

At the very least, it helps you avoid late-night scrolling—which can also disrupt sleep quality.

Your nervous system heals when you sleep… so creating a calm, tech-free environment can be a small change that makes a big difference.

7. Ground Yourself (Literally)

One simple habit that many people overlook—but can have a powerful effect on how you feel—is grounding, also known as earthing.

Grounding means making direct physical contact with the earth—like standing barefoot on grass, sand, or soil. In today’s world, we spend so much time indoors, in shoes, on concrete, and surrounded by technology that we rarely reconnect with the ground beneath us.

Many people report that grounding helps them feel:

• calmer

• less stressed

• more “centered”

• more relaxed in their body

• better able to sleep

Whether it’s the fresh air, the time away from screens, the sunlight, or the connection to nature, this simple practice can create an immediate shift in your nervous system.

Easy ways to practice grounding:

• Stand barefoot on grass for 5–10 minutes

• Walk on the beach if you can

• Sit outside and place your feet on the ground

• Take a quiet moment outdoors—no phone, no distractions

This year don’t underestimate the healing power of doing something simple. Sometimes the best reset isn’t complicated… it’s natural.

Your Healing Can Start This Week

If you’ve been struggling with pain, stiffness, weakness, or limitation, please hear this:

You are not “stuck.”You are not “too far gone.”You are not broken.

Healing is real.Progress is possible.And small consistent choices can create massive change in the way you feel.

Let 2026 be the year you stop “pushing through” and start moving forward.

One good habit at a time. One small win at a time. One day at a time.