I have updates on my Iphone 4 but am unable to do any of the updates because of my Apple ID and password. How can I reset my apple id and password?

I have updates on my iphone 4 but am unable to do the updates, I get the prompt to put in my password but do not remember it. I also want to change the email address on my phone.
Can I do this from my phone?

Apple ID - Password - Apple Support
Good Luck

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