There are many experts out there who offer advice on what is known as “biohacking”, which basically involves science and technology-based practices and products to optimize the health of and elongate one’s life. The recommendations include things like adding sophisticated water filtration systems to the home in an effort to steer clear of contaminants or spending time in hyperbaric chambers to improve one’s immune function. The problem is that many of these recommendations are quite expensive and therefore out of reach for most people.

However, there are ways to include beneficial biohacking practices into our lives, even if we don’t have a million dollar budget. In fact, many biohacking practices are completely free. Note: “Free” does not equate to zero effort. If you want to live a healthier lifestyle and live longer, you’re going to have to work for it, at least a little bit.

Here is a list of ten to help you get started on you path to better health:

Tip 1: Make sleep a priority. Good sleep is necessary for brain health, immune system function, emotional stability and memory retention. We all need to get a good night’s sleep every night. Sounds easy, right? Maybe until you’re 35 or 40 and then it may become a bit of a struggle. So how can you maximize your sleep at any age?

• Go to bed and wake up at the same time every single day and aim for at least 7 straight hours of shut-eye. This includes weekends!
• Avoid screens for at least two hours before bed.
• Get outside, preferably first thing in the morning, every single day (even when it’s cold/raining) for at least 10 minutes to allow your skin and eyes to be exposed to sunlight (sunlight cuts through clouds).
• Have a “sleep routine”. It can be as simple as floss and brush your teeth, wash your face and read (a real) book (no screens) for 20 minutes.
• Keep your bedroom cool (ideally around 65 degrees) to support deeper sleep stages.
• Get active (more on that below).

Tip 2: Exercise regularly. Exercise staves off disease and helps maintain and improve mental health. Thirty minutes a day is all you really need. You don’t have to join a gym, just put in some real effort and in a few weeks you will see and feel some significant results. Be sure to include cardio, resistance training/weightlifting exercises and stretching/flexibility exercises, such as yoga.

Tip 3: Take care of your teeth. Your oral health is directly related to your overall physical health. You should floss your teeth every night and you should be brushing at least twice a day for about two minutes per session.

Tip 4: Get grounded. Earth is a natural electrical grid and the current can improve your sleep, reduce inflammation, lower stress and improve blood flow. To connect to Earth’s grid, stand barefoot on grass, sand or any grounded surface or in a natural body of water for 15 minutes each day (I recently learned some commercial buildings are grounded, so you may be able to get the same benefits indoors as you can outdoors, but going outside has the added benefit of being exposed to sunlight).

Tip 5: Take your vitamins and minerals. Vitamins and minerals help drive the chemical reactions that convert food into energy, build and repair tissues, regulate your nervous system, and power your immune system to fight off infections. Much of our food supply is lacking in vitamins due to poor soil quality and much of our drinking water needs to be filtered (there are inexpensive home filtration systems for sale if you choose to install one) which also eliminates minerals which must be replaced, so take a multivitamin each day and add some minerals to your water by adding a bit of mineral salt to it. Redmond Salt is a great brand. I just add a few shakes of it to my water bottle each day in addition to a bit of freshly squeezed lemon juice.

Tip 6: Use clean beauty and bath products. Minimizing your exposure to harmful chemicals can reduce skin irritation and may help prevent cell damage that could possibly cause cancer. Get rid of products with artificial fragrances and sunscreens that are chemical-based (mineral based sunscreens sit on the skin and do not get absorbed), as those ingredients get absorbed by the skin and get into your bloodstream.

Tip 7: Avoid processed foods. Processed foods are engineered to encourage overconsumption which can lead to weight gain and promote chronic diseases like diabetes. Most grocery stores keep their whole foods stocked on the perimeter of the store, so stick to those areas when you shop. Anything with a long shelf-life probably isn’t that good for you.

Tip 8: Manage your stress. Excessive or chronic stress has been linked to all sorts of physical and mental health issues.

• I find that being organized really helps reduce stress for me. Prep the things you need for the next day the night before, whether that’s a packed lunch, your outfit or your work bag. Make your bed and do the dishes before you leave for work in the morning. Coming home to a neat space will put anyone in a better mood.
• It’s also important to incorporate deep breathing techniques into your day. Even a 5-minute breathing practice, like the box breathing method (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) can quickly lower stress.

Tip 9: Socialize. Spending time with others is crucial to our mental well-being. Make plans with friends to meet up for coffee/lunch or combine this tip with Tip 2 or 4 and meet up for a morning power walk or yoga session at the park.

Tip 10: Learn new things. Keep your mind fresh and improve your neuroplasticity (your brain’s ability to make new neural pathways) by playing games. Short on time? Do the New York Times Wordle or play Connections or Strands. These are quick, fun ways to challenge your brain. Want to incorporate Tip 9 with Tip 10? I play these games every morning and text my results to a close friend who sends me her results. Try that with a friend or relative of your own to make gaming more social.

Looking and feeling better and living longer does not have to cost an arm and a leg, nor does it have to be difficult. Hopefully, you can make these easy tips part of your every day practice and soon you’ll be reaping the benefits. Now, get off of this screen and go touch some grass!

Note: This article is not intended to diagnose or cure any disease or ailment. Speak with your doctor before taking supplements or starting an exercise regimen.