THEhe beginning of the year always represents a time when everything still seems possible. It is the period in which you imagine a better version of your life, perhaps without major revolutions, but with small adjustments. After all, change does not arise only from drastic choices, but it also takes shape and above all in everyday gesturesthose repeated consistently. It is in this spirit that the ISS, the Istituto Superiore di Sanità, has collected ten suggestions to transform 2026 in a year of more balanced, conscious and, above all, healthier well-being.
Vademecum Iss, 10 gestures to feel better: the meal is a ritual to recover
In lives marked by notifications and commitments, mealtime risks becoming a technical interval. Nevertheless, slowing down while eating is not a habit: it is a way to allow the body to recognize real hunger, regulate appetite and improve digestion. ISS experts recall that slowness at the table is very important. Eating without haste, away from screens and distractions, reduces the stress that often accompanies the days and restores value to conviviality.
Medicines are not eternal
In Italian homes there is never a shortage of a drawer dedicated to medicines. But between open packages and forgotten blisters, the risk is not realizing that some products have exceeded their validity date. The ISS reminds you that the deadline is not a bureaucratic detail: indicates the period within which the medicine maintains effectiveness and safetyprovided it has been stored correctly. Beyond that limit, it is not possible to guarantee either one or the other. This is why it is essential to check the packages and dispose of expired products in the appropriate containers present in the pharmacy.
The new year brings a handbook from the ISS which collects ten simple but incisive tips to improve everyday life, inside and outside the home (Getty Images)
Animals as allies of well-being
The relationship with pets is not just emotional. Scientific research shows that Interacting with a dog or cat can reduce anxiety, stress and feelings of lonelinessthanks also to the increase in oxytocin, the hormone linked to social bonding. The ISS highlights how animals promote a more active lifestyle and facilitate relationships. It is not surprising that they are increasingly present in educational and therapeutic contexts, where they contribute to creating more welcoming environments conducive to emotional communication.
Donating blood: a gesture that is worth double
Every day thousands of people in Italy need a transfusion. Donating blood or plasma means supporting those facing surgery or rare diseasesoncological treatments or sudden emergencies. The ISS reminds us that this is a safe, quick and useful procedure also for those who donate, because it allows periodic checks on one’s health. Plasma, in particular, is essential for producing life-saving drugs such as immunoglobulins and albumin, for which the country is not yet self-sufficient.
One less hour of screen time to regain mental space
Technology has become a natural extension of everyday life, but excessive use of smartphones and digital devices can compromise sleep, concentration and relationships. The ISS proposes a simple goal: reduce the time spent in front of screens by one hour a day. Not a ban, but a way to regain attention, reduce the stress generated by notifications and dedicate more time to activities that nourish mental well-being.
Reading as a daily cure
Reading is not just a pastime: it is an exercise that trains the mind, strengthens memory and reduces stress. The ISS reminds us that books also have a social value, because they foster empathy and the ability to understand different perspectives. In an era dominated by speed, carve out a few minutes a day for reading it becomes a way to slow down and cultivate curiosity and depth.
The air at home deserves attention
Homes can hide invisible dangers. Air fresheners, candles, incense and sprays release volatile organic compounds (VOC), substances which, if accumulated, can irritate the eyes and respiratory tract. The ISS invites you not to abuse it and to ventilate the rooms often, especially if you live near busy roads. Maintenance of boilers, stoves and stoves is also essential to avoid the formation of carbon monoxide, a potentially lethal gas. A simple gesture like opening the windows remains one of the most effective ways to improve indoor air quality.
Health screenings: answer the call
The screening and prevention campaigns organized by the National Health Service are a fundamental tool for identifying many diseases early. The ISS invites you not to ignore the invitation letters that arrive from the Local Health Authorities. Participating means protecting your health and contributing to a more efficient use of public resources. Alongside the screenings, prevention comes from more conscious daily choices: regular physical activity, balanced diet, reduction of alcohol consumption and quitting smoking.
Walking and cycling: an investment in your well-being
Moving on foot or by bicycle is not just a way to exercise: it is a choice that affects individual health and the environment. The ISS reminds us that those who use bicycles to go to work significantly reduce the risk of cardiovascular diseasesdiabetes and some types of cancer. The benefits also concern the mind: physical activity improves mood, promotes sleep and reduces stress. And, at the same time, it helps to reduce air and noise pollution.
Defending yourself from fake news: an act of responsibility
Last but not least: defend yourself from the “infodemic”, the uncontrolled spread of false or distorted news, especially in the health sector. The ISS highlights that misinformation can generate risky behaviorundermine trust in institutions and hinder emergency management. Check the sources, check the presence of reliable scientific studies and consult institutional sites, such as those ofISSof theWHO or of European Center for Disease Prevention and Controlare essential steps to orient yourself in a sea of often contradictory information.
A year to start with small gestures
The red thread that unites the ten suggestions of the vademecum of the Istituto Superiore di Sanità, it’s everyday life. No revolution, no unrealistic promises: just the idea that well-being is built through simple choices, repeated over time. An invitation, therefore, to consider health not as a distant goal, but as a travel companion that grows together with everyday habits.