Back-to-basics wellness tips that actually improve your health
Products that promote health and wellness can get pretty expensive. In fact, the wellness market is estimated to be worth about $5.6 trillion. This market has grown significantly in the past few years, and it's projected to continue with the growing popularity of wearable fitness technology, wellness tourism, and the focus on mental wellness, through sleep and mindfulness.
But, health and wellness doesn’t have to be a luxury. There are some simple trends and practices that actually work and won't break the bank. Here are six low-cost, back-to-basics tips you can try today.
Back-to-basics wellness tips
1.
Get some activity every day
The Centers for Disease Control and Prevention recommends American adults get at least 150 minutes of activity per week. Not sure where to start? Think of the activities you can fit into your everyday life. Take a midday walk around your neighborhood. Dance in the kitchen with your kids. Do some squats while you’re watching television. These types of activities are inexpensive and can make a big difference in your physical health and well-being over time
2.
Increase your fruits and veggies
Fruits and vegetables are credited with helping you maintain a healthy body weight, controlling your blood sugar, reducing your LDL ("bad") cholesterol and other benefits.
It’s possible to eat more fruits and vegetables without blowing your grocery budget. Consider in-season fruits, like citrus during the winter and peaches in the summer. If you’re worried about produce going bad, stock up on frozen fruits and vegetables when they’re on sale. Produce that is harvested to be frozen is often picked at its peak of freshness and contains the same nutrients as fresh produce, as long as there are no added sugars or sauces.
3.
Get more sleep
When you don’t get enough sleep, your body can’t repair itself. Ongoing sleep deficiency can lead to heart disease, kidney disease, high blood pressure, diabetes and stroke. Prioritize your rest time and rearrange your schedule to make time for sleep, and implement simple changes like limiting screen time to make falling asleep easier.
4.
Prioritize your mental health
Identify areas of your life that are causing you stress, and make changes to help limit that stress. Maybe your work-life balance is out of whack. Or, you have too many commitments. No matter what's causing you anxiety and stress, it's important to remember that there's no shame in taking a mental health day and asking for help.
Bonus tip! Wellmark Blue Cross and Blue Shield members can get mental health help without even leaving their home through Doctor On Demand®. A virtual doctor can get the conversation about your mental health started and help you determine the best course of treatment for your specific needs.
Check your virtual care coverage
A virtual visit through Doctor On Demand is a covered benefit by many Wellmark health insurance plans. Just be sure to check your benefits in myWellmark® before receiving care.
5.
Ditch sugary drinks and opt for water instead
Drinking water each day helps regulate body temperature, keeps joints moving easily and organs functioning properly. While your total hydration needs don't have to be met with water alone (think hydrating fruits and vegetables like watermelon and cucumber), it's best to limit fruit juices and soft drinks. While they may be hydrating, they're also high in sugar and calories.
6.
Choose the right primary care provider
It's more than just choosing any primary care provider (PCP). When you have a good relationship with your PCP, you are more likely to schedule appointments and follow treatments, which lead to better health over time. Consider whether you trust your doctor, feel comfortable telling them anything and are willing to ask questions. If the answer is "no," it may be time to find a new PCP.
If you are a Wellmark member, simply log in to your myWellmark account and click Find a Provider to search by name, specialty, or location.
Don't forget about the free resources available to you
You might be surprised to find out about the dozens of health and wellness resources available to you at no cost. For example, ditch the at-home workout app that comes with a monthly fee and get some free workout inspiration from the fitness archives of Blue. Or, if you’re a Wellmark member, sign up for Blue365® to keep an eye out for deals and discounts on health and wellness products.
Wellmark members can also log in to myWellmark to find relevant educational articles, healthy how-to's, tips, tools and much more.
Improve your health with simple changes
While those fancy workout clothes or the latest diet trend may seem appealing, making changes to your health doesn't have to come with a hefty price tag. Instead, some basic changes can go a long way in preventing chronic disease and supporting an overall healthier life.
Disclosures
Doctor On Demand by Included Health physicians do not prescribe Drug Enforcement Administration-controlled substances, and may elect not to treat conditions or prescribe other medications based on what is clinically appropriate.
For plans that include benefits for mental health treatment, Doctor On Demand by Included Health benefits may include treatment for certain psychological conditions, emotional issues and chemical dependency. Services performed by Doctor On Demand by Included Health psychologists are covered. For more information, call Wellmark at the number on your ID card.
Doctor On Demand by Included Health is a separate company providing an online telehealth solution for Wellmark members. Doctor On Demand® is a registered mark of Included Health, Inc.
Blue365® is a discount program available to members who have medical coverage with Wellmark. This is NOT insurance.
Blue365® is a registered mark of the Blue Cross and Blue Shield Association.