Health Update: Health Update: 3 Wellness Tips for 2026 – What Experts Say– What Experts Say.
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Summary:
There are many healthy habits that can empower people living with HIV to protect their health and wellness. Our latest blog post looks at some of these habits, like being physically active and eating a healthy diet, and the ways that people living with HIV can keep or add them to their routine.
It’s never a bad time to think about starting or renewing habits that support your health. That’s why HIV.gov has put together a list of three great tips to help people living with HIV get started. Read on for ideas about wellness habits to keep up with or add to your routine to live well with HIV.
1. Get Physical Activity
One way people living with HIV can support their health and wellness is by ensuring physical activity is part of their routine. A new study found that people living with HIV who engaged in physical activity that raised their heart rate three times per week for 6 months experienced improved brain health. Examples include walking briskly, running along with resistance training (like lifting weights), or stretching exercises. These brain health improvements included better ability to process information and better attention and memory. In addition, these activities improved the gut microbiome, which is the community of naturally occurring germs in the gut that plays an important role in human health.
Ready to add or increase physical activity in your routine? Here’s how to get going:
- First, talk to your provider before starting a new exercise routine, especially if you have other health conditions.
- Focus on activities you’ll enjoy, such as walking, stretching, dancing, or working out with a friend.
- Work out while listening to your favorite music or podcast.
- Try a new exercise class online (look for free online workout videos!) or in person that interests you.
Learn more about the benefits of exercise for people living with HIV by visiting our Exercise and Physical Activity page.
2. Eat a Nutritious Diet
Focusing on good nutrition is another important habit that people living with HIV can practice to take charge of their health. It helps people living with HIV strengthen their immune system. Good nutrition may also help them absorb HIV medicines and deal with the side effects of those HIV medicines, like nausea.
Ready to get started with eating a nutritious diet? Aim for a diet with:
- Plenty of protein
- A variety of fruits and vegetables
- Whole grains
- Healthy fat from full-fat dairy (like whole milk), nuts, seeds, olives, and avocados
Also, try to avoid these things in your diet:
- Highly processed foods, such as pre-packaged, prepared, or ready-to-eat food, and other foods that are salty or sweet.
- Added sugars, including sugar-sweetened beverages such as soda, fruit drinks, and energy drinks.
Read more about the way people living with HIV can benefit from good nutrition by visiting our Nutrition and People Living with HIV page.
3. Keep Your Health Care Appointments
While you’re taking stock of healthy habits, don’t forget about the habit of keeping your regular HIV care appointments. Make sure to follow your provider’s advice and recommendations for appointment schedules. And be sure to discuss any challenges you are experiencing with taking your medications as prescribed or any concerns about your mood. Your health care team can help you address these and other issues to protect your health. Learn more on our Seeing Your Health Care Provider page.
If you aren’t currently in care, now is the perfect time to get back in the groove—your health is worth it! If you need to find an HIV care provider, then use our HIV Services Locator to find one near you.
Set Yourself Up for Success With Small Changes
Starting new habits might feel challenging, so don’t try to make too many changes at once. Sometimes the best way to deal with this is to focus on taking small, manageable steps. Check out our Health & Wellness pages for more information on helping you prioritize your health and wellness.