Revamp your wellness routine with 5 health tips this year

As 2025 approaches, experts are cutting through the noise of fad diets and extreme resolutions with five science-backed health changes that anyone can make. From rethinking daily tooth brushing habits to understanding how alcohol affects sleep, doctors and researchers point to simple health tips that could bring real health benefits in the new year.

Dental experts say people should not rinse after brushing their teeth. "Those who prefer to rinse should rinse lightly with a small amount of water, such as a sip from the hand, or delay the rinse by about 20 minutes," says Brittany Seymour from Harvard School of Dental Medicine. Seymour, who speaks for the American Dental Association, explains this lets fluoride protect teeth longer.

Hair washing is also key to good health. Many people on social media talk about skipping shampoo, but doctors say this is wrong. UCLA skin doctor Carolyn Goh warns dirty hair can cause problems.

"Over-shampooing can dry out hair and make it more prone to breaking," says Goh. "Not washing your hair and scalp well lets dead skin, oil, and hair products build up. This can irritate the scalp, leading to dandruff and even hair loss."

How often should you wash? It depends on your hair type, but anywhere from daily to every few weeks works.

Drinking water is essential for staying healthy. Food expert Grace Derocha says sparkling or plain water both work well. She explains that the bubbles in sparkling water don't stop your body from using it.

A study on 13 drinks found sparkling water works just as well as still water for keeping you hydrated. "Some people might drink more sparkling water because they like the taste. If you drink more, you'll likely be better hydrated," says Ron Maughan, who led the study at Scotland's University of St. Andrews.

Tart cherries might help with pain and swelling. One study with 54 runners found that drinking tart cherry juice helped with muscle pain after races.

"The pain relief was like taking 800 milligrams of ibuprofen," says Kerry Kuehl, who ran the study at Oregon Health & Science University.

For better sleep, skip the nighttime drinks. Even one or two alcoholic beverages can hurt sleep quality, says Aaron White from the National Institute on Alcohol Abuse and Alcoholism.

White explains that while alcohol might help you fall asleep faster, it makes sleep worse later. "You don't get the restful sleep you would get without alcohol," he says. Some people also wake up early and can't get back to sleep once the alcohol wears off.

These tips come from careful research and expert knowledge. Each suggestion is backed by science and doctor experience, though people should check with their doctors before making big changes.

The ideas range from simple changes, like not rinsing after brushing teeth, to bigger ones like changing drinking habits. Each person can pick which tips work best for their life and health needs.

Doctors say these tips might need to be changed based on each person's health and needs. They stress that what works for one person might not work for another.

The suggestions focus on habits that most people can change without much trouble. They don't need special equipment or lots of money, just small changes in how people do everyday things.

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