Chronic illness is costly on many levels. Discover 10 ways to promote natural health and healing without spending a dime! You may be surprised how much you can do with some simple, free strategies and practices that work with the way our bodies were designed in the first place.
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Don’t get sick unless you are wealthy!
Many people who have struggled with health problems have thought something like this at some point.
Several factors combine to from a perfect storm of financial stress related to chronic illness. Lost productivity and the high cost of the most healthful food and other lifestyle choices are common and frustrating experiences.
When the medical system fails us, and sometimes causes new problems that compound the original ones, we look to more thorough and knowledgeable healthcare professionals. They may or may not help us, but they are usually not covered by insurance.
Not only are these practitioners expensive to work with, but they may suggest testing and treatment that are also quite expensive. So, we don’t know for sure that the money will be well spent, and we have a hard time covering the costs of the help that might actually work, or at least improve our health. The temptation to hopelessness is strong, especially if you don’t feel very well.
There is hope!
Don’t give up! There are natural health things we can do that don’t cost any money at all! Whether you don’t have room in the budget for any health practitioners, you are spending some but can’t do as much as you would like, or you are paying for plenty of good help, it always makes sense to do the free and simple things that foster healing and promote good health.
This site does not contain medical and health advice. The health information contained on the site is provided for general informational and educational purposes only and it is not intended as professional medical advice or treatment. Please consult with a qualified medical professional before taking any action that may affect your health. Read more here.
Below are 10 ideas I have used and found helpful. I am not a medical professional, so these are just natural health strategies I have researched, tried, and personally found beneficial. Be sure to get good medical advice and do your own research!
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Beneficial Light for Natural Health
Get plenty of sunlight. Although many of us have been schooled to fear the most minimal sun exposure, it turns out that lack of sunshine is a much bigger problem.
A lot could be said about the risk-reward analysis of sun exposure, and it has been said in entire books. The more I learn about the benefits versus the risks of being in the sun, the more I am convinced that the sun is a gift to us in more ways than I previously understood! I don’t mean to write a book here, so I merely list some of the benefits I have repeatedly observed in myself:
- improved hormone balance
- brighter mood
- deeper sleep with fewer wake-ups
- increased energy
- feeling better immediately during illnesses after sitting in the sun
You can see that some of those benefits could be pretty helpful for overall health. These are benefits I can see through repeated observation or labs, and a fraction of the potential benefits supported by research.
I avoid looking at the sun or getting a sunburn. If I am going to be out for a long time in intense sun, I will wear sunglasses and other sun protection. Otherwise, I get some sun! We each need to work with our location, the season, and our schedules, but there are 3 general times of day that have different benefits. The three times I like to strategically get some sun are:
As early as I can after sunrise
I like to try for 30 minutes, but even a few minutes is better than nothing. One reason for the early morning session is that sun exposure in the early hours (no sunglasses!) promotes melatonin release at night. Red light in the early sunlight is another of several healing benefits.
If my sleep has been rough, I schedule a day where I am out for an hour or two in the early morning and nearly always sleep much better going forward. Usually I am in the shade because our patio is in shade in the morning. If it rains, I might sit just inside the garage. You needn’t be in direct sun, and you still get benefit if it is cloudy.
I am able to do this all year, minus a few days that are below 20 degrees that I skip. Last winter, I wimped out for a couple of months. My sleep deteriorated badly. Going back out for my morning sessions, things quickly normalized and I felt better.
Sometime in the middle of the day
Many people know that midday sun helps us make vitamin D. Though vitamin D is one reason to get some sunshine, it is barely the beginning!
The seasons drastically affect my practice of mid-day sun exposure, and where you live is also a factor. Where I live, a few minutes at a time are my limit in summer. I might sit outside in the sun for 5 minutes and take some deep breaths, drink a glass of iced tea, or something similar. 2-3 sessions like that over the day provide a sustaining break from the day’s work. Keep it short enough to not get a sunburn!
In winter, I might do my daily walk in early afternoon. Anytime it is too bright, I reach for a hat rather than sunglasses in the winter. If I were walking in the snow on a sunny day, sunglasses would be better.
Getting some sun when I have a cold is a must if I need to get something done– I usually feel noticeably better for awhile following a few minutes or more in the sun, weather permitting! (As an aside, I have read that hospitals that put Spanish flu patients out in the sun had better recovery rates than hospitals that kept patients indoors. Whether that was due to the fresh air, sunlight, or other factors, it is an interesting tidbit.)
Early evening as the sun is getting low in the sky
This one is my most recent addition, and the one I have a harder time working into life! Right now, in May, a bit of yard work, taking a walk or swim, or reading or listening to a podcast while relaxing work well because it is summer and the sunset is on the late side. The idea is that the red light from the sun as sunset approaches is healing for us. It is also rather restful and soothing to be outside in early evening!
Limit Exposure to Damaging Light
A lot of the light many of us spend most if not all of our waking hours in has damaging effects. Whether the blue light from computers, phones, etc., or the LED and fluorescent light in houses, workplaces, schools, etc., it is hard to find indoor light that isn’t hurting us. If, like me, you aren’t really in the market for the more healthful light bulbs or inclined to switch to candle and fire light and no screens at all in the evening, here are a few ideas:
- limit screen use in the evening, especially in the hour or so just before bed, and especially the ones up close, like a phone
- if you have them, try blue blocking glasses if you do use screens in the evening
- rely on natural light indoors when possible
- turn overhead light off in the evening and rely on fewer lights
- get sunlight during the day
Reduce EMFs from Electronic Devices
We are surrounded by EMFs nowadays. Even if you wanted to live without any internet, cell phone, etc, you would still be exposed to EMFs from other people, cell towers, etc. I became aware of this topic when I tried bluetooth headphones in 2019 and had immediate, painful “brain zaps” and became more exhausted than ever. Getting rid of the headphones, I went back to normal.
However, as I learned more about bluetooth and other technologies, I realized the problem goes far beyond just bluetooth headphones. Some people are more sensitive than others, but the effects can be present even without symptoms. Since distance from devices is significantly helpful, we try to use distance as a protective, natural health practice. (We even quit using our microwave.)
Consider:
- minimizing wireless devices, especially with new purchases
- using a cell phone on speaker and, if possible, away from the body– I only ever hold it to my ear for a very brief call or the first moment of a call if I am having trouble getting my phone on speaker
- not carrying a cell phone on your body, like in a pocket. On rare occasions when I do put my phone in a pocket, like on a hike, I put it in airplane mode or turn the power off first.
- keeping all electronics out of bedrooms. Our bodies repair during sleep, so it makes sense to maintain distance from the damage while we sleep in particular. If we are in a hotel and don’t have space, we either turn the phones off or keep them as far from our heads as the room allows.
- turning off your router at night.
Eat Real Food Builds Natural Health
This one, admittedly, isn’t free at all. However, we all need to eat, so food is an unavoidable expense. Whatever special diets a person might try, and whatever the results, eating food that actually is food would be a simple natural health move. I almost exclusively buy foods with one or two ingredients. Most of what I buy is single ingredients food, like eggs or apples. It doesn’t have to cost more to eat genuine foods, and more likely will save you money. If I can’t recognize an ingredient, I am unlikely to buy it at all.
If you are what you eat, sticking to real food most of the time makes sense as a health promoting strategy. Food that is less identifiable often has serious downsides– things like colors, preservatives, anything artificial, ingredients with numbers and names that aren’t in our kitchens and we haven’t seen before, and even “natural flavors” are suspect.
Use Your Library
Your public library may be a pretty good source of natural health education. Many libraries have a large number of health related books on all sorts of topics and from differing perspectives. Some may be quite outdated, or otherwise unhelpful, but you may find some good ones.
Many health related books are worth just one read. That makes the library an ideal way to educate myself. I often can read certain newer books about topics like thyroid, nutrition, brain health, etc, for free that way, and sometimes libraries will order what they don’t have through interlibrary loan.
How helpful is reading about health? Well, it might not cure you. Assuming you can’t resolve all your health problems based on your reading, there is still potential benefit.
Potential benefits of educating yourself about natural health:
You may be able to make small changes that bring improvement.
Educating yourself can give you perspective on what sort of professional you might benefit from working with when your budget allows, thereby possibly not wasting money (or time and effort) on help that doesn’t help.
The more you understand, the better you will be at working with health providers. In the patient-doctor team, a patient who knows what questions to ask, what seemingly extraneous information might be relevant, etc., will be a more effective team member.
Get Help From Good Youtubers
For all the downsides of youtube, there can be value in judicious use of youtube for natural health. There is a lot of bad content for sure, so you need to be judicious! You can educate yourself listening to knowledgeable doctors, if you can figure out which ones are offering sound, natural health information. I always listen with great skepticism and have never found one I always agree with, but there is some good information on youtube.
My preferred use of youtube is for specific goals, not general education. Each of us have different and ever-changing specific goals, so I will share a few of my good outcomes.
A few of my random youtube-use successes:
- Pilates videos (well, actually doing Pilates exercises along with the videos!) really improved my lower back. I have also used them for specific sore muscles to resolve minor injuries rapidly. It has been a few years, and I do better when I do Pilates regularly. It is totally free! Other exercises could be similar. Just proceed carefully and stop if problems crop up.
- Foot exercises (not Pilates, more a physical therapy type) also helped me over a bad patch of sore feet. I have high arches and had neglected them for a couple of years. When I restarted my old exercises, the progress was slow until I looked up a youtube video of physical therapists teaching mostly the same exercises I am supposed to do, plus a couple others. My feet felt good after a few days of doing these additional exercises! I have gone back to these same guys now and then for videos about other problems with good results. Again, choose carefully and proceed with discernment. Stop if needed!
- I had heard of lymphatic drainage massage, but didn’t know how to do it. Then I caught a cold and looked it up. I picked an easy, short video since I didn’t feel well. 8 minutes later, I was breathing a lot more comfortably and even felt a bit better. We have used lymphatic massage to beat sinus infections without antibiotics as well.
Breathe Better
Many of us don’t breathe all that well. Books have been written on the topic, and many people are well aware that breathing is pretty helpful. Training yourself to breathe with your mouth closed, to breathe deeply and slowly, and to follow a breathing exercise a few times during the day, etc., can help you do a bit better. You can even find a youtube video to learn a good breathing exercise!
I could do better on this one, but I do find slow, deep breathing helps anxiety and stress settle down, energy and focus increase a bit, and sleep come easily. There are assorted ways to work on breathing better, so pick one and give it a try. We all breathe, so it makes sense to do it well as a natural health support.
Get Some Just-Right Exercise
While there are plenty of expensive ways to get exercise, and some of them can be really fun, it is perfectly possible to exercise for free, especially if you have some decent shoes. Most people are pretty familiar with the many benefits of movement for our health, including circulation, immune health, bones and muscles, mood, sleep, digestion, skin, hormones, and so much more.
If you aren’t in the habit of exercise, it is a good idea to start slowly, but definitely start building the habit. Make it as fun as you can if exercise isn’t intrinsically rewarding to you! Walk with someone you like, do a form of exercise that allows you to listen to or watch something you enjoy, go to a nearby location you like (such as a park or woodsy path or beach), pick an activity you prefer…
Exercise can be really hard when your health is flagging. There was a time when I could hardly take a short walk without setting myself back for a few days. The struggle is real, but there is usually a small thing you can do.
- if you can’t run, swim or hike
- if you can’t swim or hike, take a walk
- if you can’t walk around the block, walk to the end of the street (or driveway or hallway)
- if you can’t make it to the end of the street and back, do the easiest Pilates you can while lying down
- if you can’t do the easiest Pilates, do a little stretching
Do the thing you can manage, and increase it when you can. A little movement is good. Pushing yourself might help, but it might hurt. Pay attention to how you do, and keep moving as you can!
Spend Time Outdoors for Natural Healing
Though we started with the benefits of sunlight, it is perfectly possible to get plenty of sunlight without really benefiting much from the natural world, depending on where you live. Most of my sun exposure happens in my suburban neighborhood. It is a nice neighborhood, and people have pretty plants. The trees surrounding the area are visible and lovely, not to mention sunsets, birds, and the creek we can hear but not see on our walks. I also enjoy the flowers, herbs and vegetables growing for half the year on our patio.
It is a different thing, though, to leave the built-up, cared-for human habitats. Venture into wilder, less tended spaces and drink in the beauty of the woods, fields, and any natural body of water. You might be able to get sunlight, exercise, and nature all in one blow! If not, find the ways to be out away from the fray of human striving and in the trees or whatever you can access. It doesn’t have to be daily, or in an iconic location, or a site for a photographic calendar. It will do your body and your soul good to observe whatever natural setting you can! Natural settings support natural health.
Sleep for Natural Healing
So much happens during sleep! Sleep is another area where books have been written, and we all sort of know we need sleep. We need sleep for immune function, mental acuity, emotional balance, heart health, blood sugar regulation, and so much more. Our bodies and minds do a lot to repair and restore themselves while we are sleeping.
If you aren’t already familiar with the concept of sleep hygiene, now is a good time to learn a bit about it and put some simple, free ideas in place to promote good quality sleep! Rather than attempt to cover all the ideas you might try, I will share only the ones I have personally found to make a big, consistent difference for the better.
Habits to Consider
- Limit screens (and LED lights, if you can) in the evening. Blue light messes up our sleep, so it makes sense to avoid it in the hour or so before bed. I am not good at this, but I seem to do quite well as long as I keep up with the second tip:
- Go outside in the sunlight (without sunglasses) in the early morning. I already went into this, but I can’t tell you how much early sun helps me. It seems to be fine if I miss a day or two, but I begin to notice a difference if I miss very many days in a row. Even a few minutes helps! If my sleep isn’t good for a few nights, it turns around quickly with an hour outside one morning. I know it can be hard to achieve for many reasons, like weather and schedules, but it is something to try to do.
- Keep your bedtime routine more or less consistent and soothing. No social media, reading that isn’t too exciting, maybe a warm bath, gentle stretching, etc.
- Keep the caffeine down in the afternoon. People react really differently to caffeine; you might be able to have it late and sleep great, or you may not be able to have it at all! Experiment to see what works for you.
- Go to bed early. Early sleep is better, so it is a good goal to work toward.
Bonus Tip:
This one is a bonus because it isn’t one I can vouch for myself!
Take a cold shower before bed. OK, I don’t do this one, though I do turn the shower to cold before I get out in the early part of the day. I mention this because I have a son who swears by the cold shower for deep sleep. It is a strategy he uses regularly, and it is supported by research. So, if you are tough enough, give it a try! I am not there yet… Read more about cold and warm showers and how they might benefit you here.
There you have it! 10 free ways to improve your health! I didn’t come up with any of them, but they have all helped me. There are plenty of other free ways to get healthier, so let me know what you do that helps!