You wake up one day with a severe headache, low energy, and general discomfort. A visit to the doctor reveals that dehydration and poor lifestyle habits are contributing to your frequent health issues. You’re handed a prescription — along with a medical bill that could have been avoided through simple daily habits.
Small lifestyle changes — better referred to as micro-habits — can have a major impact on your long-term health and, as a result, your healthcare expenses.
Let’s explore how adopting these small changes, such as drinking more water, can help you avoid unnecessary medical bills.
What are micro-habits?
Micro-habits are small, consistent actions you practise regularly—like drinking a glass of water in the morning or taking a short walk after lunch. The science behind micro-habits lies in making changes more achievable by breaking them down into tiny, manageable steps.
Best micro-habits for better health
Before diving into specific habits, it’s worth noting that while micro-habits play a vital role in preventive health, health insurance plans are equally crucial for managing unexpected medical emergencies and avoiding financial strain.
Here are some of the best micro-habits to support your well-being:
1. Drink more water
Drinking water regularly is one of the simplest ways to keep your body functioning optimally. Water aids digestion, flushes out toxins, and helps maintain healthy skin.
Staying hydrated can also prevent fatigue, headaches, and difficulty concentrating.
To improve your hydration habits:
- Carry a reusable water bottle.
- Set regular reminders on your phone.
- Start your morning with a glass of water.
An ideal daily intake depends on age, activity level, and climate, but a general guideline is 2–3 litres (8–12 glasses) per day.
2. Take stretch breaks
If you have a desk-based job, this habit is essential. A stretch break involves a short pause to move and stretch your muscles. It relieves tension, enhances blood circulation, and prevents stiffness.
Every hour, stand up, stretch your arms, roll your shoulders, or touch your toes.
Neglecting this habit can lead to:
- Back pain
- Neck strain
- Obesity
- Poor circulation
- Increased risk of deep vein thrombosis (DVT)
To reduce screen-related health issues:
3. Limit screen time
Excessive screen time can cause eye strain, headaches, poor posture, and disturbed sleep. It also contributes to stress and anxiety in the long run.
To reduce screen-related health issues:
- Create screen-free zones (e.g., no phones at the dining table or in bed).
- Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.
- Use blue light filters on devices.
These small changes can help lower healthcare costs associated with digital overuse.
4. Practise good dental hygiene
Oral hygiene isn’t just about a bright smile—it’s essential to overall health. Poor dental care can lead to gum disease, cavities, and bad breath and may even affect heart health.
For effective dental hygiene:
- Brush at least twice a day with a soft-bristled toothbrush and fluoride toothpaste.
- Brush for two minutes, covering all areas.
- Clean your tongue daily to reduce bacterial build-up.
- Floss once a day to remove food particles and plaque.
5. Take the stairs
You don’t need a gym membership to stay active. Choosing stairs over lifts—whether at work or at home—is a great way to improve cardiovascular health, tone muscles, and manage weight.
This simple habit:
- Strengthens joints
- Reduces the risk of back and knee problems
- Lowers your risk of heart disease
In the long term, it may reduce the need for medical intervention—and the associated costs.
6. Practise deep breathing
Stress is often called the “silent killer” due to its link to heart disease, high blood pressure, and anxiety.
Try the 4-7-8 breathing technique:
- Inhale for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly for 8 seconds
This simple method helps calm the mind, regulate blood pressure, and improve mental health.
7. Prioritise sleep
Sleep is not a luxury—it’s a necessity. Lack of sleep can lead to stress, depression, and chronic health problems such as heart disease, obesity, and diabetes.
Aim for 7–8 hours of quality sleep each night. If a busy lifestyle interferes, consider short naps during the day to compensate.
Sleep deprivation not only affects your physical and mental health but can also lead to higher long-term medical costs.
Conclusion
Micro-habits may seem insignificant at the moment, but they can have a profound effect on your health and finances. Drinking more water, walking, stretching, sleeping better, and other small daily actions can prevent illness and save thousands in medical expenses over time.
Remember, prevention is always more cost-effective than cure.
And while micro-habits are important, don’t underestimate the role of financial protection. Health insurance plans, especially individual health insurance, offer essential coverage for unforeseen medical situations. Combined with a proactive approach to wellness, they can help safeguard both your health and your savings.
So, the next time you think of skipping your water refill, stretching, or sleep—don’t. These little steps are more powerful than you think.
Disclaimer – The above content is non-editorial, and TIL hereby disclaims any and all warranties, expressed or implied, relating to it, and does not guarantee, vouch for or necessarily endorse any of the content.
