Good health doesn’t have to come with a hefty price tag and when it comes to healthy eating, there are strategies you can implement into your day to day to save money and still eat a well balanced meal. Before I dive into strategies of low-cost health tips that I’ve found to be helpful without straining your wallet, I want to preface this that not all of these tips are “one size fits all” approaches. And while my audience I serve is mainly busy mamas trying to live an active lifestyle, these tips probably apply to everyone in the community, whether you’re single, you’re married, you’re a parent, you’re a student, or you’re retired, because I think we would all gladly save some money.
So here are my tips for helping your dollar be stretched further all while still living a healthy lifestyle…
1. Home Cooking: Affordable Nutrition
One of the most cost-effective ways to stay healthy is by cooking your meals at home. Home-cooked meals are not only cheaper than dining out, but they also give you control over ingredients, portion sizes, and nutritional content. I love finding healthy recipes on Pinterest or other busy mamas’ blogs to try and then adapt it slightly by adding more variety to it. One easy way I do this is by adding frozen veggies to hot dishes, they’re an affordable option without compromising my health.
2. Embrace Plant-Based Foods
Pretty self explanatory, but plant-based diets are not only good for your health but also budget-friendly. Incorporate more fruits, vegetables, legumes, and grains into your meals. They are often cheaper than meat and can reduce your grocery bill.
3. Stay Hydrated with Water
Opt for water as your primary beverage. It’s not only the healthiest choice but also the cheapest. Ditch sugary drinks and save money while improving your health. Pro tip: sometimes when you are hungry, your body is actually craving water or hydration. Your body doesnt have the ability to decipher between hunger and thirst unless you are getting dehydrated.
4. Exercise Without Gym Memberships
You don’t need an expensive gym membership to stay active. Explore free or low-cost exercise options like walking, jogging, home workouts, or using free workout apps and YouTube channels. Below are a few favorites of mine:
- 20 Min Full Body Workout by @MadFit : https://www.youtube.com/watch?v=u4XXxbULc84
- Good morning Workout in your Pjs by @MonikaFit: https://www.youtube.com/watch?v=9g4z0gFlfpA
- No Excuses Workout by @Pamela Reif: https://www.youtube.com/watch?v=UBMk30rjy0o
5. Prioritize Preventive Care
Preventive healthcare is a budget-friendly way to maintain good health. Attend regular check-ups, screenings, and vaccinations to catch potential issues early and avoid costly treatments later. Many insurance plans (if not all) provide free coverage for these services, so take advantage of them!
6. Get Adequate Sleep
A good night’s sleep is essential for overall health. Establish a bedtime routine, create a comfortable sleep environment, and prioritize 7-9 hours of sleep each night to support your well-being. Its completely free to sleep and it also helps to fight those pesky germs during peak cold and flu season, so hit the sheets and get those much needed zzzz’s!
7. DIY Home Remedies
Explore natural home remedies for common ailments. For instance, honey and lemon for a sore throat, ginger tea for nausea, turmeric for pain or inflammation, or oatmeal for irritated skin can be both effective and economical. My favorite DIY home remedy is using chili peppers and coconut to combat soreness from workouts. Here is a DIY coconut oil cream oil that I use:
DIY Capsaicin coconut oil cream (source healthline)
- Mix 3 tbsp. of cayenne powder with 1 cup of coconut.
- Heat the oil on a low simmer until its fully melted.
- Stir the mixture thoroughly for 5-7 minutes
- Remove from heat and pour into a bowl. Let it thicken.
- Massage onto skin when cooled and experience amazing results for your sore muscles!
So there you have it, mama! Prioritizing your health doesn’t mean emptying your wallet. These low-cost health tips are a great starting point for living a healthier life without straining your finances. With a few changes to your daily routine and a focus on prevention, you can maintain good health while keeping your budget in check. Remember, small steps can lead to big improvements in your overall well-being.