3 Lifestyle Changes to Lower Healthcare Costs & Boost Health • Everyday Cheapskate

We all know healthcare costs can be overwhelming, but what if I told you there’s a way to lower them before you even see a doctor? Making a few simple lifestyle changes—standing more, drinking plenty of water, and getting enough sleep—can go a long way in preventing costly healthcare costs. Let’s explore how these small adjustments can have a big impact on both your health and your wallet.

Healthcare. It’s on everyone’s mind these days, and for good reason. Between the soaring healthcare costs of health insurance premiums, increasing co-pays and skyrocketing deductibles plus the outrageous cost of some medications—it’s enough to give you a heart attack.

But lest you think there’s nothing you can do to keep your family’s healthcare costs under control, I have good news. You can. The best way to cut medical costs is to prevent them in the first place. You have the power to implement a few simple lifestyle changes.

Medical Debt in America: A Crisis Hiding in Plain Sight

It’s no secret that medical debt is a huge issue in the U.S., but you may be surprised by just how severe it is. According to a recent analysis, Americans owe a staggering $220 billion in medical debt. Over 20 million people—that’s nearly 1 in 12 adults—carry medical debt, and for many, it’s not just a few hundred dollars. In fact, 14 million people owe over $1,000, and 3 million owe more than $10,000. Despite having insurance, millions of Americans still struggle to pay for essential healthcare, often making tough decisions between paying medical bills and affording basic necessities like food and housing.

It’s clear: medical debt isn’t just a financial burden—it’s a real crisis impacting the health and well-being of countless families.

Have you had enough? Ready to cut your medical costs? Awesome. We’ll do this together with three effective lifestyle changes.

Stand More to Save Your Health and Money

Stand up. Standing more isn’t just about keeping your energy up—it’s about protecting your health at the cellular level. Studies are now showing that sitting for prolonged periods has serious consequences, even if you exercise regularly. Research reveals that sitting too much can lead to cellular damage by shortening telomeres, the protective caps on our DNA that affect aging and disease. In fact, just one hour of sitting and watching TV can accelerate your biological aging by 1.2 to 1.8 years.

This isn’t just about feeling sluggish; it’s about real, measurable damage to our bodies. As television watching and other sedentary behaviors become more common, the risks increase. Sitting on our bottoms—at work, at school, at home, in a car, in a chair, on a sofa, in front of the television—has recently been linked to all kind of health problems. In fact, sitting too many hours in a day is costly because it contributes to high blood pressure, increased blood sugar, a higher risk of blood clotss, sluggish bowels, and (gasp!) increased healthcare costs.

The good news? Simply standing up more often and reducing sedentary time can help. Make it easy: Identify a daily activity like talking on the phone, texting or reading that you will no longer participate in while seated. Do these things while standing. I love to knit and you guessed it, I now stand and knit. It’s not bad. In fact, I’m quite enjoying this because I find I’m more alert and I make fewer mistakes. Do you work from home? Consider investing in a standing desk to help break up long hours of sitting. It’s a simple lifestyle change to keep moving, improve posture, and stay more energized throughout the day.

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Why Water is Your Best Health Investment

Drink up. Yeah, yeah, yeah. Water. We already know this right? Then why are up to 75 percent of Americans falling short of of the daily amount recommended by the Institute of Medicine—91 ounces for women and 125 ounces for men? Could it be that we’re depending on pricey sodas, juices, vitamin water, coffee and tea for hydration? Water is much better for us, and it’s practically free.

Water is essential to keeping your body running smoothly. According to the Mayo Clinic, water makes up about 50% to 70% of your body weight and plays a crucial role in nearly every function. It helps flush out waste through urination, perspiration, and bowel movements, regulates body temperature, lubricates joints, and protects sensitive tissues. Staying hydrated is key to maintaining your energy levels—just a mild case of dehydration can leave you feeling drained and sluggish.

Make it easy: Start by committing to water as your go-to beverage, but don’t forget that other options can help keep you hydrated too. Fruits and veggies like watermelon, cucumbers, and spinach are packed with water, and drinks like herbal teas or milk can also contribute to your daily intake. If plain water feels boring, try adding a splash of lemon or cucumber for flavor. To make staying hydrated even easier, invest in a reliable water bottle like my Nalgene. It helps me track how much I’m drinking throughout the day, and it’s the perfect size to carry around without misplacing it. Little steps like these can make a big difference!

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How Better Sleep Can Save Your Health—and Your Wallet

Sleep more. Getting enough sleep isn’t just about feeling rested—it’s one of the best (and easiest) lifestyle changes to lower your medical expenses. Research shows that poor sleep is linked to chronic conditions like heart disease, diabetes, stroke, and even mental health issues like depression, all of which can lead to skyrocketing healthcare costs. Imagine how much money is spent treating these conditions, when many of them could be avoided with something as simple as better sleep habits.

Make it easy: Don’t just set your alarm to wake up—set one to remind you when it’s time to go to bed. Aim for at least seven hours of sleep every night, and treat it like a non-negotiable part of your health routine. If you struggle with sleep quality, try simple strategies like keeping your bedroom dark, cool, and quiet. Investing in a good mattress and blackout curtains can be much cheaper than dealing with health problems down the road.

By making sleep a priority, you’re investing in your long-term health, reducing the risk of costly medical conditions, and boosting your overall quality of life.

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Question: Are you a stander or a sitter when you’re on the phone? Share how you stay active during the day.

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