Be Healthy On A Budget

Keeping disease and illness away doesn’t have to cost a fortune or even a penny, in some cases. Skyrocketing health care prices each year necessitate the need for practicing simple, preventive health measures that can be a cost-effective way to help reduce your risk, alleviate, or even avoid common ailments. Please consider the following tips

Wash your hands frequently. Most of our contact with germs is with our hands, and scrubbing them with soap and water can ward off colds, flu, and other infectious illnesses. Make it a point to wash your hands throughout the day – antibacterial soaps aren’t necessary (in fact, they strip away our natural healthy bacteria along with the bad), so just use regular soap and water.

Avoid touching your face. Germs carried on your fingers and hands are easily transmitted to the body through your mouth, nose and even eyes. Be conscious of when you touch your face.

Make time for rest. Not getting enough rest can have negative effects on your immune system, energy levels and mental alertness. Create a sleep and rest schedule and try to stick to it.

Learn to perceive stressors. Unhealthy stress can lead to a host of health issues, from an increased risk of heart disease to an impaired immune system. Cost-effective measures include keeping a journal (it can help you to release pent-up feelings that can be a burden both mentally and physically); taking a “news fast” – avoiding the news on TV, the internet, papers and magazines; and practicing relaxation techniques Dr. Weil recommends, for example the 4-7-8 breath counting. Click here: 4-7-8 Breathing: How It Works, How to Do It, and More (healthline.com)

Eat fiber-rich foods. Fruits, vegetables, whole grain breads and fiber-rich cereals help keep your body running smoothly. Simply choose foods higher in fiber over heavily processed products with less nutritional value.

Eat a diet rich in fruits and vegetables. Antioxidants help counter oxidative stress, boost your immune system and decrease your risk of illness. The best source of antioxidant vitamins and minerals is a wholesome, varied diet – concentrate on eating plenty of fresh (preferably organic) fruits, vegetables and nuts. After dinner, try fruit and nuts instead of a traditional, calorie- and fat-laden dessert.

Take a daily antioxidant supplement. A daily antioxidant supplement can help fill in any gaps in a healthy diet. Look for a quality product that contains a full spectrum of antioxidants and essential nutrients.

Be sun smart. Sun exposure if necessary up until a point. It helps our bodies produce vitamin D, a precursor hormone. You want to spend just enough time to get a slight pinking of the skin, typically 20 minutes per day. Then either cover up or go inside. Using a homemade sunscreen along with a wide-brimmed hat and UV-protective sunglasses – can help prevent skin cancer and skin damage. Homemade sunscreen. Also, remember to Stay hydrated! You’ll want to consume good-quality water, cool to room temperature, throughout the day-which helps keep skin in good condition, aids digestion, elimination, energy, mood and more! Not a big fan of plain water? Add in lemon /cucumber slices for a refreshing taste.

Take a daily walk. Regular, safe, fun movement, especially when done outdoors, can invigorate the body and mind, help keep off extra pounds, lessen the risk of dis-ease and illness, inspire creativity and boost your mood. The only cost of a daily walk is a time commitment – aim for 45 minutes.

Challenge your mind. If you can access free online crossword or other puzzles – take advantage of a local, free paper with word puzzles in it. Research shows that the old adage “use it or lose it” applies to your mental power as much as to the rest of your body.

Try alternative therapies. For many illnesses, receiving therapies such as acupuncture, functional health coaching sessions, and massage can be enjoyable and practical alternatives to taking medications, and they can be far less costly. Talk to your physician about wellness therapeutics and look for schools in your area – many offer discounted rates when a student performs the service.

Get social. People who stay active in their community and make it a point to gather with friends tend to experience fewer health issues. Create a list of people who make you happy, laugh, inspired or alive, and spend more time with them. Also, look into free local activities/classes that appeal to you and where you can interact or make new friends.

Be a discount hound. Sticking to a budget means every dollar counts. Take advantage of senior discounts, food and natural health products coupons, and senior-oriented events. Consider a trade or barter as well. Not only is it cost effective, but the thrill of a new discovery can be inspiring!