Taking care of your health in this fast-paced world is non-negotiable. Despite that, it often takes a backseat as we get too engrossed in our daily lives with work and personal chores. However, what we fail to realise is that ignoring our wellness in the long run can lead to diseases that may not be reversible. So, as the old saying goes: precaution is always better than cure. To help you in the venture of holistic well-being comes Mumbai-based nutritionist Sanya Wadhera.
Sanya Wadhera, in her latest X post, listed 10 ways on how you can improve your health. But what’s interesting is the fact that the methods she described are not easy to implement, but also quite affordable.
Carrying a water bottle everywhere
She shared that simply carrying a one-litre water bottle at all times helped her stay consistent with hydration. What once felt like a small habit made a noticeable difference, as she stopped forgetting to drink water and even saw frequent headaches disappear within a week. This habit comes at virtually no extra cost if you already own a reusable bottle.
Using a food scale for clarity
Investing in a basic food scale helped her understand portion sizes better. She realised she had been eating almost double what she assumed. This small purchase cleared months of confusion around food intake and brought more awareness to her daily eating habits. She noted that a food scale can be purchased for around Rs 500.
Keeping supplements organised
A simple pill organiser made it easier to stay on track with essential supplements like Vitamin D3, B12, and iron. Instead of missing doses, having everything in one place ensured consistency, which is often the key to seeing real health benefits over time. This organiser typically costs about Rs 200.
Switching to a time-marked water bottle
She also used a desk water bottle with time markings as a reminder to hydrate regularly. While it may seem unnecessary at first, this visual cue helped her increase her daily intake significantly, going from just one litre to nearly three litres of water. Such reminder bottles are available for roughly Rs 300.
Improving sleep with magnesium
Adding magnesium glycinate to her nighttime routine brought immediate results. She noted a visible improvement in sleep quality from the very first night, highlighting how the right supplement, when needed, can support better rest and recovery. A month’s supply costs around Rs 350.
Staying active with resistance bands
On days when time was limited, a simple resistance band became her go-to fitness tool. Easy to use and carry, it ensured she could still fit in a workout, proving that staying active doesn’t always require a gym or elaborate setup. This fitness tool is quite affordable, priced at approximately Rs 150.
Controlling oil with a sprayer
Switching to an electric oil sprayer helped her regulate cooking oil more effectively. What she thought was a small quantity earlier turned out to be much more. This simple change reduced unnecessary calorie intake without altering her meals drastically. An oil sprayer generally costs close to Rs 400.
Building a post-dinner walking habit
She introduced a 10-minute hourglass routine after dinner, using it as a cue to walk without distractions. This mindful habit, free from phone usage, not only improved digestion but also contributed to better sleep over time.
Easing pain with a foam roller
Using a foam roller for just a few minutes before bed helped address persistent back pain. Within weeks, she experienced noticeable relief, showing how small, consistent efforts can lead to significant improvements in physical discomfort. Foam rollers are available for approximately Rs 600.
Keeping the phone away at night
One of the simplest yet most effective changes was placing her phone in another room before bedtime. This reduced distractions and helped her fall asleep much faster, cutting down the time it took to drift off significantly. This habit doesn’t cost anything but can make a noticeable difference.
Getting blood work done
Finally, she emphasised the importance of getting basic blood tests done at least once. This helped identify deficiencies in key nutrients like Vitamin D3 and B12, allowing her to take corrective steps. That one report, she noted, made a lasting difference to her overall health. She mentioned that a comprehensive test can cost around ₹2,500.
