You were put on this great green earth with one body. If it fails, you can’t go get a replacement. What you got, is what you got. And considering that we’re all living longer these days, we need to stay as healthy as we can, for as long as we can.
An important reason why we must make the effort to take special care of our mental and physical well-being.
Now, we all know this, but for some reason, we treat our bodies like a step-child. We don’t take care of them on a daily basis and we often don’t get checked out like we should.
According to the Diabetes Association, 9.3 percent or more than 29 million Americans are diabetic. These rates have doubled within the last 20 years.
There are many factors, but often diabetes 2 is linked obesity. What’s worse, there are many people who have prediabetes and don’t even know it.
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This is scary because if left untreated diabetes can lead to complications with most organs of your body, including your pancreas and kidneys. You can lose your limbs and even your eyesight. It also makes it harder to treat other diseases, such as cancer.
The great news is that diabetes 2 can be reversed, but you’re going to have to put in the work. This means changing your entire lifestyle.
Another wonderful thing about getting healthy is that it doesn’t take much and you can do a little each day.
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Tips to Getting Healthy On a Budget
Drink Plenty of Water
If you’re blessed with clean drinking water, you are already ahead of the game. Drinking water to stay hydrated has a lot of benefits, such as increasing energy, flushing out toxins, and promoting weight loss – to name a few.
Water is inexpensive and you can fill a glass straight from the tap. You don’t need to waste money on water bottles. However, if you’re concerned about the safety of your local water purchasing a water filter can help put you at ease.
The amount of water you need depends on your weight and activity level, but aim to drink at least a half an ounce or an ounce of water for each pound you weigh.
Look, if you’re overweight, start losing weight. Just getting rid of 5% of your body weight can have a positive effect on your health.
When losing weight, do so gradually. Fad diets don’t work and can have you packing on more pounds than you lost. You can use pills or opt for surgery, but by decreasing portion sizes, adding more protein to your diet, and eating more fruits and vegetables can help you get to a healthy weight.
In addition, joining a support group or competing against yourself in a program such as Healthy Wage, can yield great results.
Get Plenty of Sleep
Did you know that sleep deprivation is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke? Studies also show that it is also linked to obesity, which has a myriad of problems in itself.
Sleep deprivation is no joke. Not getting enough zzzz’s has a drastic effect on your entire well being. Sleep is important for a lot of things, but most importantly it gives our brains time to recover.
I never realized how important sleep was until my Physiological Psychology professor told the story about her sister. Apparently while taking an evening stroll around her neighborhood one evening a man fell asleep at the wheel and ended up pinning her to a tree, ultimately killing her.
We always hear that getting 8 hours of sleep each night is the standard, but the closer we get to this the better. Also, our ages and lifestyles may determine that we need less or more. Aim to go to bed earlier each night or if possible, wake up a little later to get the sleep you need.
Work On Your Mental Health
Did you know that stress can contribute to high blood pressure, heart disease, obesity, and diabetes? According to the Mayo Clinic, this is true.
This means you could literally make yourself sick if you allow stress to take over your life.
If you find yourself unable to cope with the difficulties of life. If you feel depressed or sad, then it’s a good thing to go and see a therapist.
If you’re in a soul-sucking job you hate, quit. There are other jobs out there that you will like better and that suck less. If you hate where you live, move! You’re not a tree. Do what makes you happy.
Which brings me to…
…ridding yourself of people who do you no good. This goes for anyone who is overly negative or otherwise makes you feel – not so good about yourself. Some people you can cut ties completely with, but if they’re your momma or your best friend – you’re just going to have to put some distance between the two of you.
Trust me, having a positive outlook on life will help you to become a better person.
Get regular check-ups
Most insurance plans include annual check-ups (for now), so there’s really no reason why you shouldn’t see a doctor.
The problem usually arises when you have insurance, not visiting a doctor for routine visits may cost you more down the road.
If you don’t have insurance, you still have options that won’t bankrupt you (usually). You could negotiate a rate with your doctor or visit a clinic that sees patients on a sliding scale. Research how to see a doctor without insurance and limit your visits to the ER (which are ridiculously expensive).
Get Up and Move
Another way to remain healthy is to add physical activity to your lifestyle.
As many of us tend to sit behind a desk all day, our lives can be quite sedentary. In this case, it is very important that we find a way to increase our activity levels. Not only is watching TV all day bad for our minds, it’s lethal to our hips.
If you haven’t worked out in ages, start slowly. You can add many benefits to your health if you get your heart pumping for at least 30 minutes a day.
You don’t even have to pay for an expensive gym membership or fancy trainer either. Just taking the stairs or going for a walk will have a tremendous impact on your physical well being. The key is not to get bored because that is a complaint I hear from a lot of people why they don’t exercise or move more (myself included).
Whatever you decide, just make sure to consult with a medical professional before participating in any new exercise regimen.
Well, that’s it for my tips on getting healthy on a budget. Nothing mentioned in this post will bust your budget, but they’re all something anyone can do to be happier and healthier in life.