Caring for your health doesn’t need to be expensive, but unfortunately, it is. Organic food and gym memberships can add up to hundreds of extra dollars in your monthly expenditure.

That’s not to say that you can’t stay healthy without spending an exorbitant amount of money on yourself, though. Below, we discuss some simple and affordable ways to improve your health.

1. Sleep On Time

A good night’s sleep is essential for your health. It costs absolutely nothing and is the most basic service you can do for yourself. Here are some ways in which good sleep improves your health:

Research shows that poor sleep is associated with obesity. People who sleep less have a higher tendency to gain weight as compared to those who sleep seven to eight hours daily. A review study found that children who don’t get enough sleep are 89% more likely to get obese, while adults had a likelihood of 55%.
If you find yourself craving snacks at odd hours, it’s possibly because you’re not getting sufficient sleep. Lack of sleep results in the reduction of leptin in your body. It’s a hormone responsible for suppressing appetite. Plus, sleep deprivation also increases ghrelin - an appetite-stimulating hormone - production.
People with poor sleep patterns and durations are at a higher risk of cardiac diseases. Research shows that people who don’t get enough sleep are more likely to have a stroke or heart disease.
Sleeping poorly is also associated with mental health concerns, like depression. 90% of the patients with depression have sleep issues. In fact, a study found that poor sleep might be linked with a higher risk of suicidal death.

Therefore, getting seven to eight hours of nightly sleep will be an ultimate health and wellness boost.

2. Exercise

Regular exercise is another simple method to improve your health without spending much. If you don’t want to pay for a gym membership, you can incorporate other forms of physical activities in your daily routine, such as running, dancing, walking, and playing a sport.

Exercise has physical and mental benefits for the body. And, it also makes you live longer.

First off, physical activity is good for your bones and muscles. When you exercise, the body releases particular proteins that help your muscles absorb amino acids. As a result, muscles grow well and don’t break down easily.

Moreover, exercise increases bone density, especially during youth. If you make a habit of exercising regularly, your risk of osteoporosis will also be lowered.

Along with instant benefits, exercising also improves your future life for good. Most importantly, it lowers your risk of chronic illnesses. Even short-term exercises reduce the likelihood of early death, heart ailments, and type 2 diabetes.

You don’t necessarily have to spend an hour at the gym daily. Try to get 30 minutes of physical activity about five times a week. It can be anything from cycling and playing basketball or doing yoga or gardening.

3. Drink More Water

According to the US National Academies of Science, Engineering, and Medicine, men should drink 3.7 liters while women should drink 2.7 liters of water daily.

Water isn’t just for quenching thirst. It has a ton of other health benefits too. Firstly, it boosts immunity, helping your body ward off foreign invaders, such as bacteria and viruses.

Additionally, it helps prevent medical conditions like hypertension, constipation, kidney stones, and urinary tract infection. Water also absorbs minerals, vitamins, and other nutrients you intake, making them more accessible for the body.

However, you must vigilantly check if drinking water in your home is contaminant-free. According to the WHO, there are 485,000 annual deaths due to diarrhea, which is mainly contracted due to drinking contaminated water.

It’s best to install the best water filter system in your home. However, whole-house filtration systems aren’t exactly affordable. Instead, you can opt for the best faucet water filter that can be attached to the kitchen or bathroom faucets.

4. Quit Smoking

It’s possibly the simplest and most affordable way to improve your health. In fact, you’ll end up saving money when you quit smoking.

Sure enough, quitting isn’t the easiest thing in the world, but a little help from your friends and healthcare provider can assist you in accomplishing this. It won’t take you long to notice the benefits of quitting.

In just two weeks, you’ll notice that you’re walking and breathing easier. That’s because of improved circulation in your body. The University of Michigan reports that your lung function becomes 30% better in just two weeks of quitting smoking.

In a month, you’ll notice a heightened sense of well-being as well as the absence of sinus congestion. Also, you won’t experience shortness of breath anymore.

5. Eat Healthy

You are what you eat. So, if you’re eating healthy foods, you’ll ultimately be healthy. On the contrary, if your diet comprises processed sugar foods, you won’t feel your best. Here are some ways to maintain a healthy diet: