8 everyday ways to be healthy that cost you nothing

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Follow these quick tips and be on your way to a healthier, happier you.

You don't have to eat grain bowls, meal prep or join a fitness class to be healthy. After all, the most successful way to live healthy is the most sustainable way. Start by doing these little everyday things that promise big benefits for your overall well-being.

Have a healthier day by… protecting your skin.

After washing your face, remember to moisturise and put on some sunscreen to fend off environmental aggressors like UV rays.

Trust us, your future self will thank you. To simplify your makeup routine, try these non-sticky tinted sunscreens or spray-on versions. Those with oily skin will love these non-greasy sunscreens.

Have a healthier day by… eating breakfast.

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For a more nutritious option, why not have a bowl of yummy overnight oats? The fibre will aid bowel movement and keep you full for longer, plus eating oats has been shown to reduce your risk of cardiovascular diseases and stroke. Try out this delicious overnight oats recipe

We aren't talking about killer HIIT workouts here (though you are welcome to give them a shot!). It's good enough to start your day with simple stretches and easy poses like these eight stress-busting yoga moves. They'll help you relax and improve your blood circulation.

Have a healthier day by… looking on the bright side.

It might be tempting to scroll through your Facebook news feed on the way to work, but leave the online stalking to later in the day if you often get FOMO (Fear of Missing Out).

The same goes for reading the news. You don't need to be bombarded with negativity and anxiety so early in the day. Instead, use your travel time to reflect or catch up with a friend via text.

Have a healthier day by… counting your blessings.

Being grateful isn't just good for your state of mind, but it has physical benefits too - research by the American Psychological Association shows that giving thanks and expressing gratitude can improve your heart health.

"It was associated with better mood, better sleep, less fatigue and lower levels of inflammatory bio-markers related to cardiac health," says lead author Paul Mills.

Have a healthier day by… listening to music.

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Beat midday sleepiness by plugging in to your favourite tunes. It'll keep you calm by decreasing your cortisol levels, plus it also helps to lower your blood pressure and heart rate.

Have a healthier day by… eating more vegetables instead of fruits.

Eating fruits are good for you, but be careful not to overdo them as they are high in sugar. Instead, try to incorporate more vegetables into your diet for a nutrient boost. Here are some of our favourite veggies to start with.

Have a healthier day by… going to bed early.

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In our fast-moving society, sleep sometimes feels like a luxury. Take the time to wind down and hit the sack at least seven to eight hours before your alarm rings.

Sleeping less than five hours a night makes you 82 per cent more likely to catch the flu, pneumonia or an ear infection, says a study published in the journal JAMA Internal Medicine. (Have trouble sleeping? Read this for more easy tips on having better, deeper sleep.)

Make sure your bedroom is dim and cool, and think about all the things you're grateful for before drifting off. Sweet dreams!

This article was first published in Shape.