In today’s fast-paced world, it’s easy to feel overwhelmed by the pressure to keep up with expensive wellness trends. But here’s the good news: taking care of your well-being doesn’t have to drain your bank account. There are many simple and effective ways to improve your physical and mental health without spending a cent.
1. Take a daily walk in nature
It might seem simple, but a daily walk in nature can work wonders for your mind and body. A stroll through the park, a walk along the beach, or hiking in the woods, just being outdoors offers a range of benefits. Fresh air, sunlight, and the beauty of nature may help reduce stress, improve mood, and boost mental clarity1. Plus, walking is a gentle, low-impact form of exercise that gets your body moving and can even improve cardiovascular health2.
Tip: Leave your phone at home or switch it to “Do Not Disturb” mode so you can fully immerse yourself in the moment.
2. Prioritise sleep
Getting enough quality sleep is one of the most important things you can do for your overall health.3 It impacts everything from your immune system to your mental clarity and emotional well-being. While sleep needs vary, most adults need between 7-9 hours per night to function at their best.4 A well-rested body has the energy to perform daily activities, fight off illnesses, and stay emotionally balanced.
Tip: Create a sleep-friendly environment by dimming the lights an hour before bed, avoiding screens, and establishing a relaxing nighttime routine to signal to your body that it’s time to wind down. Listening to a sleep meditation on Spotify or YouTube before sleep can help to quieten a busy mind and put you into a deep relaxing sleep.
3. Stay hydrated
Water is essential for nearly every bodily function, from digestion to temperature regulation. Staying properly hydrated helps improve energy levels, supports your skin health, and aids in detoxification.5 While the amount of water needed can vary depending on your activity levels, a good rule of thumb is to aim for 8 glasses (about 2 litres) a day.
Tip: Carry a drink bottle with you throughout the day to remind yourself to drink water, and if you need some variety, add a slice of lemon or cucumber to your water.
4. Eat whole, unprocessed foods
Eating nutritious foods is essential for maintaining good health, but that doesn’t mean you have to buy expensive organic groceries or supplements. Instead, focus on whole, unprocessed foods that are budget-friendly, like seasonal fruits, vegetables, beans, lentils, and whole grains. Whole foods are packed with essential nutrients that your body needs to thrive and support everything from energy levels to immunity.6
Tip: Plan simple, healthy meals that use fresh, whole ingredients and try to include a variety of different plants each week.
5. Practice good hygiene
Good hygiene is one of the most cost-effective ways to prevent illness and maintain your health7. Regularly washing your hands, brushing and flossing your teeth8, can assist in protecting you from infections and diseases. The act of cleaning your home can not only positively impact your mental health, but is a way of getting incidental exercise9 at the same time.
Tip: If illness strikes in your house, ramp up the disinfecting and handwashing. Remembering to wash your hands after handling a snotty tissue and wiping down surfaces after a sick person has been in contact with them can help to reduce the spread of contagious viruses and illnesses.
References
1 https://link.springer.com/article/10.1007/s12144-023-05112-z
2 https://pmc.ncbi.nlm.nih.gov/articles/PMC3098122/#:~:text=Observational%20Studies,-Observational%20studies%20suggest&text=Based%20on%20a%20meta%2Danalysis,heart%20disease%20(CHD)%20risk.
3 https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects
4 https://jcsm.aasm.org/doi/10.5664/jcsm.9476
5 https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/
6 https://pmc.ncbi.nlm.nih.gov/articles/PMC9189580/
7 https://www.ncbi.nlm.nih.gov/books/NBK470254/
8 https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/dental/art-20047475
9 https://newsinfo.iu.edu/web/page/normal/14627.html