1. Eat Whole Foods, Organic When Possible
“Breaking free of the grip of processed food is a must if you want to claim and own your health,” advises Lipman. Processed foods containing sugar, high-fructose corn syrup, artificial sweeteners and flavors, preservatives, and unhealthy fats have been linked to type 2 diabetes, cancer, and cardiovascular disease.
By contrast, organic, non-GMO vegetables and fruits offer essential fiber, vitamins, minerals, and phytonutrients the body need to thrive.
When selecting whole-foods — especially produce — opt for organic varieties whenever possible. Pesticides and other agricultural chemicals could be hazardous to both physical and cognitive health. Each year, the Environmental Working Group publishes the Dirty Dozen, a valuable list of the most pesticide-heavy produce, including strawberries, apples, spinach, kale, potatoes, and much more.
Eating clean becomes more important by consuming high on the food chain, says Lipman, noting that antibiotics, hormones, and pesticides have a tendency to concentrate in conventionally farmed meat, poultry, dairy, and eggs. Though organic foods in many cases are more expensive than their conventionally grown counterparts, consider them as an investment in your wellbeing that may help avoid costly medical bills down the road.
Try joining a local CSA (community-supported agriculture) group for locally grown, organic produce, or consider services — such as Imperfect Produce — that deliver affordable, organic, cosmetically marred but nutritionally robust produce to your door.
2. Get Bodywork
Massage and hands-on healing techniques energize and rejuvenate us, increasing our feeling of well-being while easing stress, says Sheila Patel, MD, chief medical officer for Chopra Global.
“Massage is a very underutilized tool for pain management,” she explains, noting that it can stimulate the release of mood-enhancing neurotransmitters, improve circulation towards the muscles and connective tissue, and encourage lymphatic flow and drainage. Research has demonstrated that it can also reduce stress, pain, and muscle tension. “Additionally,” Patel notes, “Ayurvedic massage that incorporates energy work and acupressure can help optimize the body’s internal communication via nerve signals, create energy flow, and enhance immunity.”
To enjoy the benefits of massage in a budget-friendly way, try contacting a massage school, where students often offer discounted rates. Or make the most of DIY approaches, such as foam rollers or Ayurvedic self-massage. (For additional on becoming your own masseuse, see “Be Your Own Massage Therapist”.)
3. Buy the Right Gear
Investing in the proper equipment for the chosen activity will make you more prone to participate and less likely to suffer avoidable injuries. Finding the right shoes, for example, is a must. You’ll be also more likely to ride your bike on your morning commute if it fits you properly, rides smoothly, and is equipped with lights and a rack. Purchase a sturdy helmet that’s comfortable. And for those days when you can’t make it to the health club or gym, get the best set of kettlebells you can afford so you can maintain your strength-training routine at home.
In short, should you invest in the appropriate gear, you’re likely to use it a whole lot more. (To check out the library of how-to workout videos from Experience Life, visit www.experiencelife.com/videos.)
4. Take a look at Complementary and Alternative Medicine
Conventional Western medicine leans heavily on costly pharmaceuticals, however, many traditional healing modalities have incorporated herbs and nondrug therapies — significantly more affordable —— for thousands of years.
“Supporting your body with gentle herbs can be quite effective, with fewer negative effects than many medications,” says Patel. For those who have a complex medical history or are already taking prescription meds, consult with a professional before adding herbs. But when you’re seeking gentle support for better sleep or easing stress, try an adaptogenic herb by yourself. (For more on herbal anxiety relief, see “Herbs for Anxiety”.)
“The beauty of herbs is that they’re supportive, not suppressing — they encourage our natural mechanisms for sleep, calming, and healing,” she says, noting that herbs are most effective when used in combination with lifestyle practices, such as healthy eating, meditation, and yoga.
Other complementary approaches, for example acupuncture and reiki, may also help manage pain and address chronic issues like insomnia and depression. Look into community acupuncture (services provided inside a group setting, often on a sliding scale) for a more affordable option.
