5 Free Ways to Improve Health

How many times have you heard someone say “Eating healthy is so expensive!” or “Gym memberships are way too expensive for me to join”. Everyone has likely heard statements like this. At the same time, a lot of the strategies we use with people are usually completely free, cost or time saving. The strategies that cost money are saving time and the ones that are free still require the investment of time which isn’t cheap. It is our purpose at Showtime to help develop a healthier Licking County. Part of that mission requires for there to be more information and resources for people to utilize. For most people to move the needle on their health, they probably don’t need a gym but they would benefit a great deal from making one to two changes each day in their lifestyle. Let’s look at cost free ways to improve your health for life. 

1. Walk

Walking is one of the best things you can do for your waistline, low back and hip health, and also mental clarity. Ever have someone tell you “maybe you should take a walk” after you get really heated about something. There’s a reason, it works. It gives our brain time to slow down and process what is actually happening. Before worrying about how long or how far, just walk. A little bit at a time, one foot in front of the other. 

2. Sunlight

‍Here are some of the benefits of daily sun exposure:

1. Vitamin D Production:
   Sun exposure triggers vitamin D synthesis in the skin, which is important for bone health, immune system support, and inflammation reduction. Vitamin D helps the body absorb calcium, promoting stronger bones and teeth.
2. Improved Mood and Mental Health:
   Exposure to sunlight increases the brain’s release of a hormone called serotonin, which can boost mood and promote a sense of calm and focus. This effect can help reduce the risk of depression and anxiety.
3. Better Sleep Quality:
   Sunlight helps regulate the body’s circadian rhythm by influencing the production of melatonin, a hormone that regulates sleep. Adequate exposure to natural light during the day can lead to more restful sleep at night.
4. Enhanced Immune Function:
   Vitamin D plays a crucial role in immune system health, and adequate sun exposure helps maintain these levels, potentially offering some defense against illnesses.
5. Lower Blood Pressure:
   Sunlight exposure can cause the skin to release nitric oxide, which helps lower blood pressure by dilating blood vessels, thereby supporting cardiovascular health.
6. Improved Cognitive Function:
   Sun exposure can enhance cognitive function and protect against mood disorders and cognitive decline, in part due to the beneficial effects on mood and sleep.

3. Sleep

1. Enhanced Cognitive Function:
   Quality sleep is crucial for brain health, improving concentration, productivity, and performance. It helps with problem-solving skills and enhances memory consolidation.
2. Emotional Well-Being:
   Adequate sleep helps regulate mood and maintain emotional stability, reducing the risk of mood disorders such as depression and anxiety.
3. Improved Physical Health:
   Sleep plays a vital role in healing and repairing heart and blood vessels, which lowers the risk of heart disease and stroke. It also supports immune function, helping the body fend off illnesses and infections.
4. Better Weight Management:
   Quality sleep helps regulate the hormones that control hunger, reducing cravings and promoting a healthy weight. Poor sleep can disrupt these hormones, leading to increased appetite and weight gain.
5. Increased Energy Levels:
   When well-rested, people typically experience higher energy levels, improved stamina, and greater motivation to engage in physical activities and daily tasks.
6. Hormonal Balance:
   Sleep is crucial for maintaining hormonal balance, which can affect everything from stress levels to metabolism and immune system functioning.
7. Reduced Inflammation:
   Sleep helps reduce chronic inflammation in the body, which is linked to various health issues such as heart disease, diabetes, and certain cancers.

4. Mindfulness (practice of focusing one's awareness on the present moment while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations)

1. Reduced Stress:
   Mindfulness can significantly lower stress levels by helping individuals manage their reactions to stressful situations. It encourages acceptance and detachment from negative thoughts, which can lead to a calmer state of mind.
2. Enhanced Emotional Health:
   Regular mindfulness practice is linked to reduced symptoms of anxiety and depression. It helps increase self-awareness and emotional regulation, allowing individuals to respond to situations more thoughtfully rather than reactively.
3. Improved Focus and Concentration:
   Mindfulness enhances attention and concentration by training the brain to focus on the present moment. This can improve performance in various aspects of life, from work tasks to personal interactions.
4. Better Sleep Quality:
   Practicing mindfulness can help improve sleep by promoting relaxation and reducing stress and anxiety, which are common barriers to quality sleep.
5. Reduced Symptoms of Chronic Pain:
   Mindfulness techniques can help individuals manage chronic pain by altering their perception of pain and reducing associated stress and emotional response.
6. Lower Blood Pressure:
   By promoting relaxation and reducing stress, mindfulness can help lower blood pressure, contributing to better heart health.
7. Boosted Immune Function:
   Some studies suggest that mindfulness practices can enhance immune function, potentially helping the body ward off illnesses.
8. Increased Resilience:
   Mindfulness fosters resilience by enhancing the ability to cope with negative emotions and stressful situations, promoting a healthier psychological state.

5. Hydration

1. Regulates Body Temperature:
   Adequate hydration helps maintain a stable body temperature through sweating and respiration, preventing overheating.
2. Supports Physical Performance:
   Staying hydrated is crucial for optimal physical performance. Dehydration can lead to fatigue, decreased coordination, and reduced endurance.
3. Aids in Digestion and Prevents Constipation:
   Water is essential for the digestive process, helping to break down food and dissolve nutrients. It also softens stool, preventing constipation.
4. Promotes Cardiovascular Health:
   Proper hydration supports heart function and helps maintain healthy blood pressure, reducing the risk of cardiovascular problems.
5. Enhances Cognitive Function:
   Dehydration can impair concentration, alertness, and short-term memory. Adequate water intake helps maintain optimal brain function.
6. Flushes Out Toxins:
   Water helps the kidneys effectively filter and remove waste products from the body, promoting overall detoxification.
7. Supports Healthy Skin:
   Hydration keeps the skin moisturized and supple, promoting a healthy and youthful appearance while reducing the risk of dryness and irritation.
8. Maintains Joint and Muscle Health:
   Water acts as a lubricant for joints and helps cushion them, while also supporting muscle function and reducing cramps and strains.
9. Promotes Weight Management:
   Drinking water can help control hunger and promote a feeling of fullness, supporting healthy weight management.
10. Boosts Energy Levels:
    Proper hydration helps maintain energy levels throughout the day, preventing fatigue and enhancing productivity.

You now have a list of 5 of the most powerful tools you could ever have to change your health without spending a dime. These could be the start of your health journey or they could be used to amplify what you’ve already been doing. The difference we’ve seen some of these make in the people we work with has been profound. To see people carry less stress or to see their skin health visibly become healthier is really great. Try these cost free tools and if there are you would to the list, let us know. 
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