How to best update 70's style wood paneling?
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paint or white wash
The easiest way is just to paint it. Most will take paint fairly easily. First get a roller with a thick nap, the kind used for rough surfaces and roll the paint on. You will miss a lot of the "cracks." Then take a wide brush that will carry a lot of paint and fill in what you missed. You need a lot of paint to get into all those tiny spaces and it will be messy, so make sure you use drop cloths, etc. But be careful and test in an inconspicuous spot. Some types will require a light sanding first and I have seen some that just won't take paint.
Prime with Kiltz and paint.