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5 Proven Health Habits That Won’t Cost You a Dime

Five takeaways:

The modern wellness industry has overcomplicated our relationship with personal health. Though the army of fitness influencers on our social feeds wouldn’t say it, the most transformative habits don’t require expensive products, equipment, or memberships. They come from our day-to-day choices — what we eat, how we move, how we sleep, and how we connect.

Here are five research-backed, zero-cost habits that will provide vital boosts to our health.

1. Cut Back on Ultra-Processed Foods: Ultra-processed foods like chips, cereals, frozen meals, and anything with more than five ingredients you can’t pronounce are quietly hijacking your health. Nutrient-dense whole foods like fruits, vegetables, whole grains, and lean proteins support energy levels, brain health, and disease prevention as you age. Tip: keep to the perimeters of the grocery store when you go shopping!
2. Move Every Single Day — Preferably Doing Something You Love: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, and make it easier by spending that time doing something you enjoy. Remember: physical activity goes far beyond managing weight — it strengthens heart health, enhances sleep quality, eases anxiety, and even sharpens memory and cognitive function.
3. Prioritize Real, Restorative Sleep: Rest is not a luxury. It is a necessity. Uninterrupted, deep, and restorative sleep boosts immune function, helps with our mood, and benefits heart health. Take practical steps such as reducing screen time in the evening, and avoiding heavy meals or alcohol before bed to enhance your sleep.
4. Nurture Your Community: A 2023 study showed that loneliness is more harmful to your health than smoking. We are wired to be social. Whether it’s catching up over coffee, joining a rec sports league, or volunteering, regular social connection has powerful benefits for both body and mind. It helps lower cortisol (the stress hormone), reduces blood pressure, and may even add years to your life.
5. Regulate Your Nervous System (Yes, You Really Can): Stress is inevitable, but how we deal with it can be controlled. Stress can impact everything from digestion and hormones to sleep and immune function– so take up practices like mindfulness & meditation, gentle yoga, journaling or gratitude practices that force reflection and calm the mind. Keeping to this practice will have a cumulative, increasingly positive effect.

These habits are time-tested, easily achieved, and cost absolutely nothing. If you want to pursue lasting health, energy, and longevity, the answer lies in these small, everyday actions.

by Sara Kitnick for The Los Angeles Times
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