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  • Writer's pictureTasha

How to Improve Your Health on a Budget

Scott has kindly shared this lovely post with us on how to help ourselves. With the NHS being stretched as much as it can, budgets, and long waiting lists for health care. we really need to consider what we can do ourselves to take the strain away from the system, and ourselves.

Scott Sanders is the creator of Cancer Well, who provide resources and support for anyone who has been affected by any form of cancer. He is also the author of the book Put Yourself First: A Guide to Self-care and Spiritual Wellness During and After Cancer Treatment.

Everyone wants to be healthy, but it often feels like there are a lot of barriers to living a healthy lifestyle. One of those barriers can be cost. Even if you’re healthy, the costs can quickly add up. However, there are several ways that you can save money on your healthy living journey. Roks Therapy wants to show you how.


Healthy food has a reputation for being expensive. Fortunately, data show that recent price hikes have not been as dramatic among more nutritious foods. Try out some of the following nutritious, low-cost options:

  • Dried beans

  • Frozen or canned produce

  • Oatmeal

It is important to eat a varied diet, but many individuals find that they get stuck eating the same foods daily. Try using, Body Food Weight, a food tracker app to help you monitor your nutrition intake.


A key aspect of being healthy is getting enough physical activity. Start slowly and gradually increase the duration and intensity of your workouts. Even going for a short walk is a good start. Try out other no-equipment exercises to vary your routine without spending any money. If you decide you are ready to make an investment, you can purchase affordable exercise equipment at many stores. You can look online for product reviews on equipment like stationary bikes or jogging strollers. Then, you can watch for discounts and sales. Visit social media marketplaces and yard sales when shopping for more expensive or slightly used equipment. You can often find great deals there.

When looking for workout references, you may find a useful PDF online. You can easily save that PDF using Safari. With a couple of clicks you can download it to your iPad. Then you’ll be able to reference it whenever you want, even if you don’t have internet access.


Sleep seems like it should be the least expensive aspect of your wellness routine. However, this is not always the case. A high-quality mattress can be quite expensive. If you need a new mattress, try shopping around holidays when furniture stores often have sales. If you can’t afford a new mattress, adding a mattress topper is a great way to revive your bed without spending too much.

If you need to darken your room, blackout curtains can be purchased relatively cheaply. An inexpensive box fan works just as well as a sound machine for providing white noise.

Stress Reduction

Sleep can definitely help with stress reduction, but there are other ways to deal with stress that won’t cost you a penny. Yoga and guided breathing can help you to calm your mind and body. They can even help you to calm down before bed so that you fall asleep faster and get better rest. In fact, the more you practice these calming techniques, the easier it is to get into a state of relaxation, which can be incredibly helpful when life throws challenges your way. For example, instead of panicking over a damaged roof, you could practice some guided breathing first.

Another great strategy for dealing with stress is making regular appointments for a massage. Roks Therapy offers various massage and holistic therapies to help you relax and feel your best.


Many individuals work 40 or more hours per week. With so much time spent working, it is guaranteed to affect one’s health. Working from home benefits health and saves you money on travel expenses. If you have a job that could be done remotely, ask your boss if you can give it a try. Regardless of where you work, make sure to manage your work-related stress.

If you are lucky, you may even be able to turn your healthy lifestyle into a wellness business. This is a trendy market right now, so it’s important to stand out. Once you have a creative idea that isn’t already covered in the industry, choose a business structure and file the correct paperwork for your state. You can use a how-to guide on starting a business or go through a formation service. Once your paperwork is filed, you can work on your business plan and marketing strategy. A well-designed logo can help you stand out. Online logo generators make it easy for anyone to design a compelling emblem.

As you begin your wellness journey, don’t be overwhelmed by the cost. You don’t need fancy equipment or expensive food to improve your health. Simply find the things that make you happy, and focus on those. And do your best to make the healthier choices when you are given a choice.

I hope you find this information helpful and it gives you the rain check you needed to look at your own health. For further help and advice please see the resources below

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