How to Take Care of Your Health on a Budget

Many people out there think that to take care of their health, they need to spend a lot of money. But this isn’t always the case. Being on a budget doesn’t mean you have to sacrifice your health. There are plenty of simple, inexpensive ways to improve your health without breaking the bank. Here are some ways to do so.

1. Eat more fruits and vegetables

One of the easiest ways to eat healthier on a budget is to focus on adding more fruits and vegetables to your diet. Fruits and vegetables are not only low in calories but also packed with vitamins, minerals, and fiber. And, they’re relatively inexpensive, especially when compared to processed foods or meat. So, next time you’re at the grocery store, load up your cart with healthy produce.

2. Get active

Exercise is essential for good health, but it doesn’t have to be expensive. There are plenty of ways to get active without spending much money. For example, you can go for a walk or run in your neighborhood, ride your bike, or take advantage of free online workout videos. Being active for 30 minutes daily can significantly improve your overall health. According to the Department of Health and Human Services, adults should have moderate cardio activity for at least 2.5 hours per week or 1.25 hours of vigorous cardio activity per week.

3. Drink plenty of water

Staying hydrated is crucial for good health and is easy to do while staying within your budget. That’s because water is cheaper than most processed drinks. 11 cups of water per day for the average woman and 16 for males is recommended by some experts. So, ensure you’re drinking enough water throughout the day by carrying a reusable water bottle with you and sipping regularly.

4. Get enough sleep

Getting enough sleep is essential for your physical and mental health, but it’s often one of the first things to fall by the wayside when we’re busy or stressed. If you’re having trouble sleeping, you can do a few simple things to help yourself fall asleep and stay asleep through the night, such as avoiding caffeine in the evening, establishing a regular sleep schedule, and creating a relaxing bedtime routine. And the best part? Most of these habits don’t cost anything!

A woman getting enough sleep

5. Take care of your mental health

Many people forget that taking care of their mental health is just as important as their physical health—but it doesn’t have to be expensive either. Plenty of free or low-cost resources are available to help improve your mental circumstances, such as counseling services, support groups, hotlines, and online resources like blogs or podcasts. Taking care of your mental health is an essential part of overall well-being—and it’s something everyone can afford to do regardless of their budget.

Other ways to care for your mental health for free include connecting with friends and family, getting involved in your community, pursuing a hobby you love, and setting up a daily self-care routine. With a regular self-care routine, you can manage stress, anxiety, and depression healthily without spending any money. Some budget-friendly acts to include in a self-care routine include taking a relaxing bath, reading a book, meditating, or writing in a journal.

6. Get routine medical and dental

You can save a lot of money by getting medical and dental services done regularly. This is because many health problems can be prevented or caught early when they’re more easily treated. For example, getting a regular flu shot can help prevent you from getting the flu. In the same way, getting your wisdom teeth taken out can prevent more costly dental problems down the road.

7. Ask your primary care physician or someone you already know for advice

You don’t need to spend tons of money on new books, coaching sessions, or classes to get a practical set of guidelines. You don’t have to fly halfway across the world or pay for access to expensive programs to discover hidden health secrets. If you’re unsure where to start, simply consider reaching out to your doctor, dentist, or medical provider for guidance.

Sometimes, the best way to get quality information tailored to your individual needs is simply by talking to a medical professional you already know. Asking for advice from someone who already understands you is a free and fantastic way to get personalized tips on improving your health. You can also ask a budget-friendly registered dietitian or nutritionist for advice on healthy eating habits and ways to improve your diet. These professionals can help you develop a plan that fits your budget and health needs.

These tips prove that being healthy doesn’t have to cost much money. Try implementing some or all of these into your life and your mind and body will thank you.

Scroll to Top