5 FREE ways to drastically improve your health this year

Happy New Year, everyone!

I hope your 2023 is off to a great and healthy start! 

The other day I happened to see an article highlighting a few recent TikTok/Instagram videos that have been taking issue with the influx of “how to have a healthier lifestyle-type” content that comes out en masse this time of year.  The article was criticizing how this content can potentially make people feel bad, especially when it pushes unreasonable and unaffordable methods.  One video in particular called out what was described as “toxic wellness culture.”  

My immediate reaction was to find this perspective to be misguided and distressing, but it also made me chuckle because, “toxic wellness” - what an oxymoron that is!  It seems like our culture can throw around the word “toxic” a bit excessively at times in an effort to grab attention. 

That being said, I certainly do get their point - the specific genre of wellness content that suggests things like spa days and yoga studio memberships, along with only buying the most expensive foods from the most expensive stores, are required for the keys to lasting health and wellness, is not reality nor sustainable for most people, including myself. 

Additionally I agree that the below approaches to health-related New Year’s resolutions are also truly toxic: 

• Losing weight for purely aesthetic reasons instead of health - I sure wish we were less driven by looks and more driven by health - true health (body, mind, and spirit!).
• Using shame as a tactic to motivate - shame is a poor motivator, whether it’s body shaming, or just the internal shame we might feel about not being our best self.
• Emphasizing short term fixes, instead of long-term lifestyle changes.

So all of this got me thinking about some things I can suggest for those who are ready and willing to improve their health and overall wellness in this new year, but don’t have the budget of a millionaire influencer - things that are free and accessible to most folks.

And thus, I give you my suggestions on…

5 ways to drastically improve your health for FREE this year

1. Go to bed on time. We can’t always control if we get 8 hours of sleep (especially if we have kids, 2 jobs, a demanding school schedule, etc.) but we can choose to do whatever is in our power to get as much sleep as possible.  That means choosing not to stay up late to do unnecessary time-wasting activities such as TV show watching, a habit that many find themselves stuck in.  Sleep is ESSENTIAL for health and making it a priority this year can greatly improve your overall wellness not just physically but mentally and emotionally, as getting enough sleep can also have a massive impact on things like anxiety and depression.  Read more of my thoughts on sleep here.

2. Go for a walk outside in the sunshine.  We all know exercise is also vital for health, but making time for it is easier for some than others.  So if you can’t step away for an hour, can you step away for 10, or even just 5 minutes?  A brisk walk in the sun has many benefits including getting your blood pumping, a dose of free vitamin D, helping to regulate your circadian rhythm (especially if done in the morning), and giving a big boost to energy and mental acuity.  And until some rich tycoon blocks out the sun in order to monopolize his power plant, sunlight is free (only true Simpsons fans will get that reference LOL).  Bonus points given for walking in nature which comes with additional benefits!  Read more of my thoughts on exercise here.

3. Meditate.  Taking a little time out of your day to pause and breath has seemingly endless benefits including stress management, anxiety reduction, better sleep, lowers high blood pressure, and improves the immune system, just to mention a few.  You can do it most anywhere and with the assistance of tons of free videos on YouTube, or by just simply pausing and focusing on your breath and being fully in the moment for as long as your time allows.  No expensive meditation course required!  Read more of my thoughts on meditation here.

4. Read a library book.  Reading is something that many tend to de-prioritize in adulthood, but let me encourage you to rediscover it!  Reading is vital for personal growth and well-being as it allows us to keep learning, it expands our minds and our vocabularies, helps us to gain empathy, sparks our creativity, and increases our overall well-roundedness. It has also been shown to improve long-term brain function, reducing the risk of degenerative brain disease. The library is a free resource that is open to all.  

5. Skip the junk food.  I’ll end with this one which is not only free, but actually saves you money!  When you make choices like not grabbing that impulse candy bar in the grocery checkout line, or not pulling up to the fast food drive-thru instead of cooking the healthy food waiting in your fridge at home, you are making a choice that not only saves you money, but more importantly can save your health.  Related topic: read about my suggestions for saving money on healthy food here.

The New Year is truly a great time for resolutions of all kinds, especially ones centered on health.  So consider challenging yourself to develop some new healthy habits that can help to make 2023 your best year yet!
Related topic: already made your resolutions and having a little trouble sticking with them?  Read my suggestions on how to stay motivated here.