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Sometimes, in the hustle and bustle of daily life, it may seem challenging to prioritize your health. But not only could being mindful of healthy habits help you feel your best now, it might also help you avoid significant medical costs in the future.
Small, consistent habits like moving more, eating well and managing stress might reduce your risk of chronic illness in the long run. If unexpected health expenses do arise, resources like insurance coverage, payment plans or a medical loan could ease the financial strain while you recover.
Keep reading for some small steps you could take to embrace healthy habits.
Move a little every day
Staying active doesn’t necessarily mean long, grueling workouts. A few minutes of consistent movement throughout the day could have lasting health benefits.
Studies show that even light physical activity, such as walking or doing household chores, may lower your risk of hospitalization. You could aim to break up long periods of sitting by standing or stretching every 30 to 60 minutes. If you spend time at a desk, short walking breaks or a standing workstation could help you achieve your movement goals.
Low-impact options like yoga, light strength exercises or stair climbing promote joint health and long-term mobility. Even five-minute walks throughout the day may make a difference.
If you need a gentle nudge, a fitness tracker or phone app might motivate you. Over time, these little habits could add up, helping you feel better in your body, boost your mood and keep some medical bills at bay.
Eat smarter without overhauling your diet
Eating better doesn’t mean giving up everything delicious. You could jump-start a healthier lifestyle by making a few more thoughtful choices about what you eat, including:
- Add before you subtract: Look for places where you could add healthy foods to your diet. For instance, the U.S. Department of Agriculture (USDA) recommends filling half your plate with fruits and vegetables.
- Reach for whole foods: Eating whole grains, beans and lean proteins more often could boost fiber and essential nutrients.
- Be mindful of sugar: The American Heart Association (AHA) recommends limiting sugars to six teaspoons a day for women and nine teaspoons a day for men. Many Americans eat two or three times this amount. Sauces, drinks and snacks may pack more sugar than expected.
- Cut the sodium: Processed foods tend to be high in salt. To help keep your sodium intake in check, you could choose fresh or frozen options without added sauces or seasonings.
Making diet changes might seem overwhelming, but there’s no need to overhaul everything at once. Like with movement, focus on small, consistent steps. Each shift you make now could support your long-term health and may help lower your risk of diet-related conditions like high blood pressure or diabetes.
Manage stress before it builds up
Chronic stress is more than a mental burden — it’s a known contributor to long-term health issues, including cardiovascular and digestive conditions. Managing stress early might help protect your body and mind. Here are a few tools you could try:
- Start with mindfulness: Even a few minutes of deep breathing or quiet meditation might help regulate your nervous system and improve focus.
- Build in moments of rest: Short, intentional pauses, such as a brief walk or a few minutes away from screens, could help you reset and recharge.
- Explore therapy: Consider contacting a licensed professional who may offer personalized strategies to help manage your stress over time.
Prioritize sleep
Sleep has plenty of health benefits, from improved heart health to a stronger immune system. Most adults need at least 7 hours of sleep a night. If you struggle to fall asleep or stay asleep, these strategies may help you relax and recharge.
- Put down the screens: Avoiding phone, TV and computer screens an hour before bed might help you drift off more easily.
- Stick to a schedule: Try to sleep and wake up around the same time each day. The predictable routine may improve the quality of your sleep.
- Create a sleep oasis: Cool temperatures, dim lighting and comfortable pillows and blankets could prepare you for a good night’s rest.
Don’t skip preventive care
Annual checkups, routine screenings and dental cleanings could help catch problems early, sometimes even before symptoms appear. Keeping up with preventive care may allow for timely treatment, fewer complications and lower long-term medical costs.
Preventive care appointments give you a chance to ask questions and get personalized guidance based on your age, lifestyle and health history. Even if you feel well, making preventive care a solid part of your routine supports your health in the short and long term.
Small habits, big long-term wins
Your everyday choices matter more than you think. By staying consistent, you could invest in a stronger body and a clearer mind in the years to come. Your future self will thank you.
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