26 Greatest Healthy Lifestyle Habits That Save You Money

Do you know the one thing that’s worse than being in debt?

It’s having health problems and being in debt!

But if you add up the cost of insurance, healthy food, exercise equipment, and beauty products, a healthy lifestyle — doesn’t come cheap!

And when you’re already struggling with a tight budget, it’s easy to ignore your health.

We’re probably all guilty of it as some point in time.

But, as a Registered Nurse, I’ll tell you — that ignoring your health can be a costly and even deadly mistake!

Fortunately, there are actions you can start taking today, to improve your health without leaving you broke.

Also, knowing why you need to make your health a priority is just as important as knowing what to do.

And part of being a nurse is to educate. So first let’s take a quick look at the definition and the importance of health.

Healthy Lifestyle And The Definition of Health

Good health and good sense are two of life’s greatest blessings.
Publilius Syrus

Now, here’s one way to interpret that quote: smart people — have the good sense — to work towards good health.

And thankfully, you’re one of those smart people!

So what is good health?

Well, a simple definition of health is, your overall physical, mental, social, and emotional well-being. And, also being able to successfully cope with change.

So piggybacking on that, a healthy lifestyle is — taking positive steps to maintain or improve your health.

In other words,– Prevention is Everything!

Healthy Lifestyle And The Importance Of Health

As the incredibly wise Benjamin Franklin once said:

“An ounce of prevention is worth a pound of cure.”

These are some of the most insightful words ever spoken, especially when it comes to good health!

Because it will cost you far less money to prevent an illness — than it ever will to try and cure one.

Besides, look at the amazing benefits that good health and a healthy lifestyle can provide:

• Saving money on doctors, medications, and hospital visits.
• Fewer aches and pains.
• Boosts your metabolism.
• Helps maintain a healthy weight.
• Stronger bones, joints, and muscles.
• Ability to participate in physical activities.
• More energy for kids and grandkids.
• Improved mood.
• Better chance for living longer.
• And, more enjoyable intimacy (wink, wink).

So, let’s get to it! Here are 26 affordable ways to help you live a healthy lifestyle.

(This post is for informational purposes only and not to be taken as medical advice. Please consult your physician prior to making any health changes.)

How To Be Healthy Without Blowing Your Budget

1. Access Your Annual Exams.

Don’t play RUSSIAN ROULETTE with your health!

As a Registered Nurse, I’ve seen many people avoid going to the doctor because they’re afraid of hearing bad news.

But, that can have fatal consequences!

In fact, I recently spoke with a patient who ignored some abnormal health symptoms for nearly 2 years.

And guess what? The symptoms did not magically disappear. Instead, they got worse!

And now, they’re in an EPIC battle for their life!

It’s tragic because routine exams are covered at 100% by most insurance plans?

That’s right! It’s one of the few medical benefits that you actually get without additional cost.

And even if you don’t have insurance, you still may be eligible for free or low-cost programs in your area.

Personally, I always educate that early detection = better outcomes!

So you can use your birthday as a reminder to set your yearly appointment.

But most importantly — DON’T MISS OUT!

2. Banish The Back Pain.

I think this quote is cute! But in reality, back pain is no laughing matter!

In fact, according to the American Chiropractic Association, back pain results in 264 million days missed from work each year.

Sadly, that means less money in your pocket. And more money spent on doctors visits, chiropractors, and physical therapist.

The good news is that most back pain can be easily and affordably corrected in the early stages.

Because quite often it’s due to poor posture or improper body mechanics.

And that means that you’re sitting, bending, twisting, and lifting all wrong!

But fortunately, here are 2 easy and budget-friendly solutions:

1. Practice good posture. And here’s a helpful instructional link to learn how.
2. When sitting, use a lumbar support pillow. It’s such a simple way to protect your back.

And here’s an example from my own experience. After working for a year at a desk job, I begin to have back spasms. So I quickly bought an inexpensive lumbar pillow like this one:

And within days, my back pain was gone!

So before your minor back pain turns into a chronic medical problem, give these 2 simple solutions a try. Because you just might need your back someday!

3. Cook Your Way To Good Health

Who likes to cook? Not me, that’s for sure!

And yes, eating out is convenient! But it’s heck on my budget!

Not to mention, the food is typically loaded with carbohydrates, fats, sodium, cholesterol, and all sorts of unhealthy gunk that we don’t want to know about.

Regardless, people still spend about $3,000 a year eating out for a family of four.

Why? Because we’re all insanely busy! And cooking takes effort!

Fortunately, it is possible to prepare healthy meals at home — without the hassle.

How? Just do what I do…use a slow cooker like this one. They’re affordable and easy to use.

Just throw in your meat, vegetables, liquid, and seasoning. Then, go about your day!

Best of all, you’ll save money, time, and potential health problems.

Now many people are using to the popular Instant Pot instead, which is also a great option.

But, they are also more expensive, so make sure you’re budget can handle it!

4. Don’t Forget To Circulate!

Do your legs ever swell?

Well, that could be a sign of a potentially dangerous health issue, such as kidney or heart problems!

Or, it could also be something as simple as you’re just not getting good blood flow!

For instance, sitting or standing for long periods can cause fluid to accumulate in your legs.

And that can lead to those unattractive varicose veins that nobody wants.

But, what’s even worse, is the potential for blood clots. Because they can block your blood flow which can then amplify the chances for a heart attack or stroke.

So when sitting a lot, it’s essential to get up and walk around every 1-2 hours.

Similarly, if standing a lot, it’s just as important to get off your feet and elevate your legs every couple of hours.

Also, another excellent way to improve circulation is by wearing a simple pair of compression socks. (But not too tightly! You want to improve not impede circulation).

A pair like the ones shown here provide also has massage pads and arch support which are perfect for men, women, nurses, runners, workouts and so much more!

Plus, they’re affordable, comfortable, and can even be stylish.

I wear mine every day!

5. Eliminate Waste

I’m talking about the bodily kind of course, (haha).

I know, I know, this may not be the topic for polite dinner conversation.

But, regular bowel movements are crucial for a healthy lifestyle and here’s why! Because they:

• Remove toxins from the body.
• Prevent bloating and constipation.
• Decrease the risk of colon cancer.
• And help towards a healthy weight.

Of course, bowel habits are different for everyone.

But, to make sure you go as regularly as possible, eat plenty of fiber!

Now, depending upon age, the American Dietetic Association recommends between 21-25 gms daily for women and 30-38 gms daily for men.

And some of the best fiber-rich foods include beans, nuts, fruits, vegetables, and whole grains.

On the other hand, if you struggle to eat enough fiber, you can easily add fiber powder to your water, tea, or coffee.

This is the one I like! Because it’s affordable, flavorless, and dissolves quickly, so it won’t affect the taste of your drinks.

6. Fire Up Your Metabolism

Time to turn up the heat!  

Another great tip for how to be healthy on a budget is to add a little Cayenne to your diet.

Just adding ½ teaspoon of this spicy seasoning to your meal can crank up your metabolism.

Also as an added benefit, it can trigger endorphins which help to relieve pain and inflammation.

And seriously, who wouldn’t want to torch a few extra calories with just the flick of your wrist?

7. Go Green For Good Health

So if you’re thinking green isn’t your color, then you better think again!

Green tea is the perfect superfood! And it adds a powerful punch to a healthy lifestyle!

Just look at all the AMAZING benefits:

1. Protects against multiple cancers.
2. Improves heart health.
3. Soothes joint pain.
4. Boost brain health.
5. Clears up Acne.
6. Reduces puffy eyes.
7. Fights UTI’s.
8. Decreases Asthma and Allergy symptoms.
9. Has less caffeine than coffee.
10. Lowers stress levels.
11. Shown to improve longevity.
12. And more Antioxidant power than most other superfoods.

So, is Green tea a superhero superfood —or what?

And my personal favorite is this cost-efficient option because it’s organic and tastes great!

8. Hydrate! Hydrate! Hydrate!

I’m always shocked when people say they don’t drink water!

I mean, how is that possible? Don’t they get thirsty?

Of course, they do! But, the problem is that they drink everything else except water.

And truthfully, by the time you feel thirsty — you’re already dehydrated!

Now, do you know what happens when your body gets dehydrated? Not to worry, because I’m going to tell you!

Here’s the 411 on the negative health effects of not drinking enough water:

• Chapped lips and dry, itchy skin.
• Dark, strong-smelling urine.
• Increase in tooth decay.
• More friction and pain in joints.
• Excess thirst.
• Muscle fatigue.
• Decreased ability to fight off fever or infection.
• Decreased concentration (because your brain is approximately 80% water).
• Dizziness
• Confusion
• Inability to adequately remove toxins from your body.
• And, constipation (especially if you increase your fiber intake).

So you see, you can’t live a healthy lifestyle without getting at least 6-8 glasses of water a day!

Luckily I found this fantastic time tracker water bottle. It’s so cool because it shows how many ounces you should drink at certain times of the day.

So it acts as the perfect visual reminder to help you meet your daily water goals.

9. Improve Your Brain For A Healthy Lifestyle

What’s that word? You know the one…ummm!

Ever have those days where you find yourself grasping for the right words, or struggling to remember details?

Uh-oh, not a good sign!

As it turns out, after age 25, our brain function begins to take a downward turn! Womp, womp!

Well, that sucks! Because obviously, we need our brains to help us to remember, to make decisions, and to keep our bodies running smoothly.

So it’s pretty much impossible to live a healthy lifestyle without good brain health.

But, the good news is, that it’s totally possible to rev up your brain function again.

And the secret is, to try engaging your brain more! Doing things like reading, puzzles, drawing, painting, crafts, or learning a new skill should do the trick.

But, if playing games is more your thing, then check out this list of excellent brain training game Apps, like Luminosity to help get those neurons firing!

10. Journal For Success

Everybody knows that a healthy weight is essential to a healthy lifestyle.

And the best way to monitor your health habits is to simply write it down.

And let me tell you exactly why this is important!

Because keeping a daily record of what and when you eat can help identify patterns, such as stress eating or overeating.

Also, your journal can double as an activity diary for tracking your daily and weekly activity goals!

Which provides you with a realistic view of your fitness and dietary habits.

Plus, it also encourages you to stay motivated and to be accountable for your activity.

Because if it wasn’t written — then it wasn’t done!

Now, with that being said, I found this fitness journal to be AMAZING!

I love it because it has so many spectacular features! For instance, a daily food log, workout pages, weeks of goal setting, rewards, inspiration, and more!

11. Kick Junk Food To The Curb

So, have you ever tried a junk food cleanse?

You know, when you perform a raid of your pantry, cupboards, and fridge.

Then you rid your house of all the unhealthy snacks.

It’s tough, I know!

But, it’s the best way to keep yourself from the lure of temptation! And, it’s also surprisingly empowering!

Most importantly, if it’s not in the house, then you’re less likely to make an effort to drive somewhere and buy it.

So, that not only saves you money but it also saves your waistline. And that’s a win-win!

12. Laugh Out Loud

“You don’t stop laughing because you grow old. You grow old because you stop laughing.” ~ Michael Pritchard

Do you know why some people are so grumpy!

Because they don’t laugh enough!

And that’s a shame, because one of the best ways to improve your mood, boost your immune system, and increase blood flow to your brain, is to let out a good belly laugh!

Amazingly, it floods your body with natural endorphins.

And that’s great for triggering positive feelings, decreasing pain, and promoting a better quality of life.

So, go ahead and YouTube some funny cat videos. Or, enjoy a great comedy movie, watch your favorite sitcom, or kick back with a funny friend.

Do whatever it takes to let the laughter out! And you know what else?

It’s not only satisfying, but it’s also free!

13. Massage Away The Pain

Okay, so every time my husband gets up from a chair he lets out this gut-wrenching grunt!

He’s always complaining that his muscles are sore and he needs a massage!

Sound familiar?

Well, he doesn’t want to spend money on a spa. And everyone else, including me, is always busy.

So, I guess he just has to suffer, right?

Wrong! Fortunately, there is a way that anyone can soothe their tired, aching feet and muscles without help!

All you need to do is give yourself a massage!

It’s totally possible! Especially when you have a simple and inexpensive foam roller like this one. They are perfect for reducing stress, releasing tension, and relieving pain.

Plus, these sturdy, lightweight tools help to improve balance, strength, and flexibility, which everybody needs!

However, FYI, proper technique is important to avoid injuring yourself! So be sure to watch this helpful instructional video if you are unfamiliar with using a foam roller.  

14. Navigate Your Fitness

It’s often said that seeing is believing!

And if you’re a visual person who needs to see results to get motivated, then you should try a fitness tracker.

These amazing little wearable devices give you a real-time account of how much or how little you’re actually moving each day.

But, if you think that you can’t live up to the much talked about 10,000 steps a day — don’t worry!

The main goal is to improve your heart health by moving more.

And I found that the greatest benefit of the fitness tracker is that you can’t help but feel motivated to move a little more today than you did yesterday!

Plus, there are so many affordable and reliable devices to choose from, like this one:

15. Omega 3’s Please!

Now, you may have heard the hype about adding Omega 3 to your diet.

But, you may be wondering do they offer any real health benefits?

Well, let’s take a look!

According to mixed studies, these are many of the potential benefits of Omega 3:

• Protects vision.
• Improves Acne-prone skin.
• Anti-aging and reduces wrinkles.
• Decreased pain from inflammation.
• Helps with weight loss.
• Reduces pregnancy complications and postpartum depression.
• Some evidence of preventing colon, prostate and breast cancer.
• Better heart health by lowering cholesterol and triglycerides.
• Reduces depression and psychosis.
• Boosts Brain function.
• Increased Sex drive.
• And, enhances fertility.

So, what do you think? Sound good?

The cool thing is that Omega 3 comes in many affordable foods like avocado, walnuts, anchovies, sardines, and more.

But, if you prefer another simple and low-cost option, you could try a fish oil supplement.

Just be sure to consult your physician if you take medications, have health issues, or are allergic to fish or shellfish prior to taking fish oil.

16. Pass On The Processed

Chips and soda and burgers, oh my!

It’s such a shame that the foods we love, don’t love us back!

So when looking for ways of how to be healthy, nutrition experts recommend avoiding processed food.

Meaning, any food that’s been altered from its original state and typically includes added fats, sugar, oils, salt, and preservatives.

These foods are generally low in nutrients, low in fiber, and highly addictive. That’s why we crave them!

Plus, they lead to increased incidences of high blood pressure, Diabetes, and obesity.

Bummer!

So to actively pursue your healthy lifestyle try sticking with fruits, vegetables, nuts, whole grains, and lean unprocessed meats.

And of course, we all know that fruits and vegetables can get pricey.

So here are some fantastic solutions for buying produce on a budget:

• Buy In-Season for the best value.
• Buy study produce like cabbage, carrots, onions, apples, and oranges for longer shelf life.
• Buy what’s on sale. Weekly grocery ads always include produce.
• Buy frozen. You’ll get the same nutrients but no worry about spoiling.

So now you know, there are simple ways to eat healthily and stick to a budget!

17. Quit Procrastinating On Your Goals

“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” ~ Bill Copeland

You’ve got dreams! And that’s a good thing!

Because having aspirations are essential to the mental and emotional well-being of a healthy lifestyle.

Whether it’s your health, career, or something else, goals provide us with the fuel that drives our purpose in life. 

And while setting goals is great for encouragement…achieving goals is what gives us empowerment!

But best of all, going for your goals doesn’t cost you anything — unless, of course, you never try!

Fortunately, my post on the 6 Surefire Ways To Stop Dreaming And Start Achieving Your Money Goals Today can help!

And if you need a detailed planner to keep you on track, then this downloadable Slay Your Goals Planner is a great option!

It’s filled with all sorts of goal-setting goodies like weekly, monthly, and yearly tracking worksheets, To-Do list, templates, motivation, and more.

Plus, it’s both affordable and comprehensive!

18. Resisting The Urge Demonstrates How To Be Healthy

Are your vices literally killing you?

We all know that bad habits are easy to come by.

But drinking too much alcohol and smoking — are 2 of the worst!

Why? Because they lead to things like heart attacks, strokes, lung cancer, and liver cirrhosis.

And worst of all, they have such addictive properties that they can grossly overrule your good judgment!

Case in point, I remember taking care of a patient once with COPD.

Sadly, this person was also a smoker, despite the diagnosis!

Yet against medical advice, this patient would still occasionally go to the smoking area — oxygen tank and all — to smoke!

Sounds unbelievable, right?

Well, that’s how bad habits work! They insidiously take control of your actions! Along with damaging your health!

Not to mention, just think of all the money being wasted to support those unhealthy habits.

Money that could be growing your savings — instead of ruining your health.

But, I know the struggle is real!

So the best thing to do is talk to your doctor during your free annual exam about effective ways to break the habit — sooner rather than later.

19. Stay Social

Believe it or not, being lonely could also be damaging your health!

And I’m not referring to your “me time,” because everybody needs that!

No, I’m talking about a lack of feeling connected to other people.

Because actually, we all need human interactions on occasion for our mental and physical well-being.

In fact, studies have shown that loneliness increases the risk of heart attacks and strokes.

But the good news is that this is something you may be able to control.

Just try reaching out to your family and friends a little more for companionship. Write it on your calendar or set reminders on your phone.

But whatever you do, be sure to make time for them.

Because having a strong social network could potentially save your life! And, best of all — a phone call or a visit won’t cost you anything!

20. Take A Deep Breath

Between soccer games, doctor’s appointments, paying bills, cooking, and work, the demands on our time can be overwhelming, to say the least!

And that can lead to some serious stress!

Although, some stress can be positive and put you in peak performance mode. For example, a school project due next week.

But, prolonged episodes of negative stress can wreak havoc on your health!

It weakens your immune system, causes digestive problems, headaches, and elevated blood pressure.

For example, the mountain of endless paperwork that ties your stomach in knots every time you see it.

This is when you’ll definitely need that “me time!”

So to combat against all the negative pressure…just breathe!

Deep breathing exercises are a simple and effective way to relieve stress.

And most importantly — breathing is free!

So you can check out this helpful video to learn some simple breathing techniques to help relax your troubles away!

21. Use Multivitamins

Eat the rainbow! Ever heard that expression?

It means a healthy lifestyle needs a well-balanced diet.

And that involves eating a variety of colorful fruits, vegetables, and whole grains at every meal.

In fact, our bodies actually need a healthy supply of vitamins for everything from our hair and skin to our cellular and bone health!

But, when you’ve got to get the kids to school, and you’re running late for work, sometimes it’s a matter of grab what you can — and go!

Obviously, that makes it hard to eat right all the time!

On top of that, healthy foods can be expensive!

So one way to make sure you’re getting an adequate amount of daily nutrients without blowing your budget is to consider taking a multivitamin.

Admittedly, when I’m feeling run down, I know it’s time for me to start taking a multivitamin. And personally, I like this one.

There may be differing opinions as to whether or not taking multivitamins provide any actual benefit.

But, whenever I start taking a multivitamin regularly, I do begin to notice an improvement in my energy level. I’m just saying!

22. Visit The Dentist

Open up and say…aaaah!

If you don’t like going to the dentist, well guess what?

Poor oral health can have a dramatic impact on your actual physical health!

That’s because the mouth contains bacteria which is usually harmless.

But, a lack of good oral hygiene can cause that bacteria to infect your gums.

And that can lead to gum disease which can then get into your bloodstream and potentially affect other areas — like your heart!

The good news is that most insurances offer routine dental visits at no additional cost.

Or, even if you don’t have dental insurance you can also check out this list for free dental clinics in your area.

But, most importantly, like an old school cartoon commercial used to say…Don’t Be A Yuck Mouth!

23. Walk Your ‘Weigh’ To Better Health

Does losing weight sometimes feel like an EPIC battle that you just can’t win?

Well, never give up! Because it is possible to win the war!

For example, check out the story of how this woman’s weight and blood pressure skyrocketed out of control and she knew she was in a fight for her life.

So what did she do? She basically did a junk food cleanse and started walking.

Sounds simple, right? Well, her results were INCREDIBLE!

The bottom line is, it’s no secret that regular exercise is essential to living a healthy lifestyle.

The problem is, finding the time to commit to exercising for a full 30 minutes a day.

Well, it’s time to put that old excuse to rest!

Because even if you only walk 10 minutes a day, there are still some health benefits.

For instance, you may begin to feel a bit more energetic or notice some improvement in your sleep quality.

The point is, you’ve got to start somewhere!

And guess what? Walking is free…go figure!

But, once you do begin burning up the pavement just don’t forget to take care of your feet!

And the best way to prevent blisters, calluses, and bunions, is to wear a great fitting walking shoe.

But the most important thing is to remember the Nike slogan, and to get out there and — Just Do It!

24. X Out The Competition

For many people, the path for how to be healthy means that sometimes medications are a necessity!

But, just like everything else you buy, it’s a good idea to comparison shop.

You probably already know that generics are the most cost-effective option.

But, did you also know that the prices of medications can vary by the pharmacy?’’

And I don’t mean a few dollars difference. I’m talking as much as 80% savings at times!

That’s crazy, right?

So it’s a great idea to check out sites like Retail Me Not Rx Saver or GoodRx to compare the best prices in your area.

But, above all else, make sure that you never overpay for medications again!

25. YouTube Your Yoga

Remember as a kid when you could touch your foot to your forehead?

Yeah, try that now, and you’ll probably end up in the ER!

Sadly, the older you get, the less flexible you become!

And less flexibility = more pain and joint stiffness!

Luckily for you, there’s a solution! Yoga!

Yoga is not only a great stress reliever, but it also helps to promote a good range of motion and improves flexibility.

Fortunately, the days of paying monthly membership fees for yoga classes are history!

Now you can get all the benefits of professional yoga instructions right from the comfort of your own living room, or bedroom…or wherever!

And best of all, they’re free!

Now all you need to get started is a great yoga mat. And I found this one to be inexpensive, with lots of padding for comfort and plenty of space to move around on.

So go ahead and start utilizing those awesome free videos and get your yoga on!

26. ZZZ’s With Ease

Did you know that not getting enough sleep can increase your risk of a heart attack?

Well, now you do!

Mainly because your body and mind need time to de-stress, decompress, and rejuvenate.

So practicing good sleep hygiene is crucial! Yes, you heard right…sleep is a hygiene!

And one of the first things you should do to facilitate a peaceful slumber is to start by powering everything down at least an hour before bed.

Turn off all devices, electronics, and your brain. Then, make sure the room is dark, quiet, and at a comfortable temperature.

Next, all you have to do is let your body’s natural Melatonin sleep hormone kick in!

However, there are things that can negatively impact your Melatonin levels, such as caffeine, alcohol, tobacco, and stress.

So definitely try to avoid those things before bedtime.

But if you still need a little extra boost to help get you to “La-La land,” then try a supplement of the natural sleep aid like this one:

And as far as supplements go, they’re quite reasonably priced.

Now stop losing sleep and go catch yourself some zzz’s!

THE TAKEAWAY

So now you know that ignoring your health can lead to life-threatening health consequences.

And you know it’s important to take care of all aspects of your health, from eating right and exercising, to brain health and adequate sleep!

But the best part is, that you also now know, that it is possible to live a healthy lifestyle even when you’re on a budget!

So start using these 26 healthy lifestyle habits today! And watch yourself save money, feel better, and have fewer health problems tomorrow!

NEXT ACTION:

1. What action will you start today to live a healthy lifestyle? Leave a comment below.
2. Also, don’t forget to sign-up for more tips and strategies!