It’s easy to believe that looking after your health is expensive: a scroll on social media will lead you to think that buying gadgets and visiting spas that set you back hundreds is the route to wellness. While these are nice-to-haves, they’re by no means essential to looking after your wellness – and there are many more affordable health hacks that can be just as effective.
With that in mind, we turned to our favourite women in wellness to see what they do for their health that costs them zilch. In a world of shiny health hacks, these simple, free tips will work wonders.
11 free health tips from women in wellness
1/ Make meditation easier
Every morning when I do my makeup, I listen to a specific eight-minute affirmation track on Spotify. Historically, I’ve struggled to stay consistent with meditation, but slotting it into another habit has been really effective. Nancy Best, founder of Ladies Who Crunch
2/ Reframe pain
I always get my patients to journal before bed. If they’re in pain, I get them to ‘talk about their pain’, writing how it’s shown up for them or how they experience it differently. This reduces the overthinking that can come with injury or chronic pain, helping sleep and healing. Anisha Joshi, award-winning osteopath
3/ Get outside in the morning
Exposing yourself to natural light within the first hour of waking helps to regulate your circadian rhythm, improve sleep quality and boosts mood too. Just 10-15 minutes of outdoor light (even on cloudy days) can reset your sleep-wake cycle, support melatonin production at night and enhance focus during the day.
Getting outside in the morning also has the added benefit of reducing stress through connecting with nature whether that is listening to birdsong, being in green spaces and inhaling phytoncides (natural chemical compounds released by trees and plants). Studies show that being in nature reduces stress hormones, supports immune health and overall wellbeing. Dr Lafina Diamandis, a GP and lifestyle medicine doctor and founder of Deia Health
4/ Try the 4-7-8 breathing technique
This is my ‘go-to’ style of breathwork to reduce stress and enhance sleep quality. The 4-7-8 technique is a simple breathing practice, which helps to activate the parasympathetic nervous system (the body’s relaxation response), lower cortisol, calm the nervous system and reduce stress in moments of anxiety. Use it as part of your bed-time wind down routine to prepare for sleep and enhance sleep quality.
Inhale (ideally through the nose if you can) for four seconds, hold for seven, and exhale for eight (like you are blowing through a straw). Repeat this cycle a few times. You can do this in complete silence or to relaxing music for a few minutes. Dr Diamandis
5/ Hum
Humming activates the vagus nerve which stimulates relaxation and can be done anywhere. Let your lips gently close and hum steadily while feeling the vibration in your throat and chest. Try it out when driving or sitting on the tube for your morning commute. Nancy Trueman, sound practitioner and founder of True North Studio
6/ Lift your legs
Legs up the wall pose (Viparita Karani) is a simple inversion that supports burn out and mental fatigue by signalling to the body to slow down and rest. It’s done as described: lie on your back and raise your legs up the wall for support. It’s an easy and gentle yoga pose than can be easily done in the comfort of your home. Nancy Trueman
7/ Read before bed
Reading is a great and obvious alternative to scrolling, taking my mind out of the go-go-go mode it gets from the instant gratification of the social media algorithm and into a much calmer state via a good story. But most importantly, it’s logged in my brain as a signifier of bedtime. Now, even if I don’t feel tired when I get into bed, reading for 20 minutes puts me in a snoozy state and I drop to sleep with no problems. Chloe Gray, Women’s Health acting health editor
8/ Get professional health help
The NHS may not be perfect, but how lucky are we to have access to free healthcare in the UK? If you are struggling with your health, whether it’s a period problems, a low mood, a lack of energy or anything else, talk to your GP. It’s not a thrilling tip, but how often do you put off getting help that a simple conversation, blood test or prescription could help? Chloe Gray
9/ Do a friendship audit
Cultivate friendships with those who brighten up your day. If you find yourself not looking forward to seeing a person as much as you used to, put them on the back burner. If looking after your health is the goal, finding friendships you can have honest conversations with, who make you laugh and who you leave feeling better not worse matters. Your energy is expensive – budget and spend wisely. Rachel Lopez, Pilates instructor and acupuncturist
10/ Declutter
Your environment makes your mood. Prioritise clearing out your sleeping space, particularly your drawers. Cluttered and stuffed drawers can contribute to your stress levels subconsciously.
Also declutter your work bags and jeans and coat pockets that you use most often. It will help you start each week with a clean slate.
Then wipe down and empty out your fridge. The fresher the produce, the more nutrients it can offer your body, charging up your gut health thus improving your overall mental wellbeing. Be thankful for everything you’ve removed and donate to those who need it most. Rachel Lopez
11/ Track your cycle
Gaining a better understanding of your hormonal cycle and making a few small adjustments throughout the month, known as ‘cycle syncing’, can be a total game-changer for your overall sense of well-being. And it doesn’t have to cost a thing.
Apps like Hormona, Clue, and Flo allow free users and help you track your menstrual cycle, enabling you to plan activities and dietary choices that support hormonal balance and help you to feel like your best self. Free hormone-specific trackers like Hormona also allow you to track specific hormones and receive tailored tips, enhancing your understanding of your cycle.
This holistic approach not only enhances physical health but also fosters a deeper connection with your body’s natural rhythms, leading to a more balanced and fulfilling lifestyle. Karolina Löfqvist, co-founder and CEO of hormone tracking app Hormona
