Free Health Hacks

What are health hacks? For me, those are simply things you can do that will make you healthier. It’s just a fancy name. Getting healthy has nothing to do with getting a gym membership or only eating organic food.

It also has nothing to do with how much money you have, that’s why I’ve created this site. I wanted to show you that there are a lot of small things you can do each day that will add up over time and make you healthier.

I want to add that eating organic food or going to the gym can definitely make you healthier, but especially in the beginning, neither of those is required to get healthier. Most of those things are completely free and often just require some small effort from your side.

I learn something new every day and as I do I’ll expand this list or add new resources that I’ll find. I want to you to realize that there is always something you can do for your health. Start getting healthy right now!

Free health hacks

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Free Health Hack #100: Take action on these tips.

I should make this even more concrete. “Pick one specific tip and include it in your life today or even right now” Getting healthy takes time and effort, but even one small change can in the long-term change your whole life for the better. Unfortunately, the only...

Free Health Hack #99: Think about investing in your health.

This is more of a final note than a concrete tip, although you could see it as one. By reading through this you learned several things about your health and how you can improve it. For free. As I said in the beginning, most of those tips don’t cost anything and there...

Free Health Hack #98: Stay patient with your health.

You have to have to have patience with your health. It’s like with business. There is no real overnight success and there is no “overnight health”. But similar to business once you invested enough in your health, you will reap the benefits for a very long time. The...

Free Health Hack #97. Have an evening & morning routine.

Your body likes routine. That’s just the way we are. For example going to bed at the same time every night will highly improve your sleep, because your body will adjust its systems (hormones, etc.,) to these certain times, which will make it easier to fall asleep or...

Free Health Hack #95: Put some plants in your room.

Plants in your room will not only brighten in it up but also can have health benefits as well. You’ve probably read how indoor air is often more polluted than outdoor air. It turns out plants can help with that. One of the main parts of air pollution is ozone....

Free Health Hack #94: Get fresh air on a regular basis.

Every human being needs air. Although some can hold their breath for over 10 minutes, they need to breathe eventually. You’ve already read about how your breaths might be too shallow and how to fix that in a few weeks time. Now I want to include the quality of your...

Free Health Hack #93. Give your eyes a break.

Your eyes were designed to look into the distance. Millions of years ago hunter-gatherers watch only in the distance most of the time. There were no computers or cell phones that they could watch. Today it’s quite the opposite. Think about your typical day and add up...

Free Health Hack #91: Make default-decisions about your health.

Did you know that people in the supermarket are more likely to buy items that are placed on eye level height? One reason for that is that we see it immediately. It’s basically the “default-decision”. Your surroundings are very important for your life because they...

Free Health #89: Check the humidity.

Have you ever thought about the humidity in your home? In case, you haven’t been a victim to molds you probably haven’t, but humidity is really important when it comes to your health. Knowledge-base: Humidity is the water content in the air at a given temperature. It...

Free Health Hack #88: Declutter your home donate your old stuff.

Your life is probably really good. You have a ton of stuff in your house that you don’t need, but you know what? All this stuff will probably make you less healthy. The reason? It can lead to stress, a common disrupter when it comes to getting healthy. This is also...

Free Health Hack #87: Do a breathing exercise.

You’ve been doing it wrong. What I’m talking about? Breathing. Your breaths are too shallow and you don’t get enough oxygen in your body, so every few minutes you need to take one deep breath, usually through the mouth to get enough oxygen. Am I right? I know as I’m...

Free Health Hack #86: Take a cold shower.

Taking a cold shower is scary and the fear will probably never go away, but a cold shower has many positive effects on both your physiological and mental health. First of all, taking a warm shower is a luxury, most of us are so used to it, that we rather see it as a...

Free Health Hack #85: Avoid sunburns.

You probably had, at least, one sunburn in your lifetime. Maybe even more. You also probably know that sunburns aren’t good. Especially when you had more than 5 sunburns as a child your skin cancer risk increased tremendously. As you’ve already read before getting...

Free Health Hack #84: Avoid passive smoking.

If you’re not smoking: congratulations. You’ve avoided one of the leading causes of death. Unfortunately, that in itself isn’t enough. Second-hand smoke or passive smoking can have the same negative effects on your health as smoking does. Research confirms that...

Free Health Hack #83: Don’t smoke.

I’m not sure if I have to elaborate on this topic since the negative effects of smoking should be well known, but I’ll do it anyway. Smoking is probably the worst thing you can do for your health and almost every smoker regrets starting to smoke. That should be all...

Free Health Hack #81: Use sanitizers only during flu season.

I got this from the book “Missing Microbes”, were Dr. Martin Blaser is mainly talking about how antibiotics might do more harm than good. He also mentions that he is only using sanitizers during flu season. The reason for this is that most of them contain “triclosan”...

Free Health Hack #80: Wash your face twice a day, with water only.

Washing the face with cleaning products is, at least for women, a daily ritual. Some people act like if you’re not doing this you could also live on a garbage pile. Unfortunately washing your face with cleaning products might cause more harm than good. There are a lot...

Free Health Hack #79: Use a separate towel for your face.

Not using the same towels you use on your bum on your face just makes sense, doesn’t it? Your facial skin is much more sensitive than the rest of your skin and especially if you are prone to acne you should use a separate facial towel. Even if you think you skin is...

Free Health Hack #78: Don’t use shampoo every day.

You probably use shampoo. Maybe you use it every day. But why? Why do you use shampoo? What happens when you stop using it? Well, I tried. I stop using shampoo for more than 50 days. It sounds gross, I know, but the results were amazing. My hair was actually really...

Free Health Hack #77: Sit on the toilet the better way.

Free Health Hack #77: Sit on the toilet the better way. Sitting on the toilet is something we are used to, no matter what. We usually do it every day and most of us not only once, but there might be a problem with it. The way we sit on the toilet in western countries...

Free Health Hack #76: Use a nail brush to clean your nails.

Check your nails, right now. Are they clean? If not, go clean them before you continue reading. Awesome! Unfortunately though there isn’t any scientific evidence for this, but it just makes sense. Your hands are probably the part of your body that has the most contact...

Free Health Hack #75: Floss.

Flossing is one of those things that most people would like to do, but simply can’t form a habit around it. Here’s the thing: Flossing might be useless. Well, that’s a bummer. Let me explain. When researching this topic, the information was quite ambiguous. While some...

Free Health Hack #74: Join a sports team.

You’ve probably been a member of some sports time when you were a kid. So you know it can be a lot of fun. Unfortunately, as adults, many of us don’t join a sports team, despite all of the positive effects it can have. Joining a sports team as an adult is one of the...

Free Health Hack #73: Dance.

Who doesn’t like some form of dancing? Whether it’s professional dancing, going to a club and doing some ‘dance moves’ are jumping around with your children. It’s just great. Every time most people dance they get happy and excited. Additionally, it’s great exercise...

Free Health Hack #72: Always carry heavy stuff equally distributed.

A good posture is a sign of health, but it gets harder every single day because most of our activities are done at a desk, while we sit and usually one-sided. A good posture is also essential for your spine, which is strengthened by your back muscles and that alone...

Free Health Hack #71: Stretch.

Stretching is one of those things many people would like to do and it can also be done everywhere, but only a minority of people actually do it. Stretching is often seen as something you do for a few minutes before or after a workout, but the workout is the main...

Free Health Hack #69: Do some sprints.

I’ve already mentioned before that I don’t like jogging. Maybe you can relate. I like sprint sessions or HIIT sessions. Knowledge base: HIIT stands for high intense interval training. It’s a short (usually with 30 minutes as a maximum) training session with...

Free Health Hack #68: Walk barefoot.

When was the last time you walked barefoot? Probably quite some time ago. I remember as a kid I was walking barefoot all the time. It was awesome. I’m trying to do it today as well, but usually, it is really hard to do, besides when I’m at home. But there is a...

Free Health Hack #67: Take a break every 25 to 30 minutes.

Have you ever heard about the Pomodoro technique? Have you? Great. In case, you haven’t here’s a quick reminder. Knowledge base: The Pomodoro technique was developed by Francesco Cirillo in the 1980s. It basically breaks down your work time in 25 minutes focused...

Free Health Hack #66: Exercise at home.

Everybody wants to exercise and many people always make new year’s resolutions that they will go to the gym. Sadly only 8% of those resolutions are kept. Personally, I don’t like the gym. I tried it several times and it was fun to exercise with barbells. I will do it...

Free Health Hack #65: Take a walk or go jogging.

Although most people seem to believe it, exercise doesn’t start in the gym. It can be as simple as taking a walk. Taking a walk is a great thing to do. Steve Jobs always took walking meetings and he wasn’t the only one. At his side were Aristotle, Charles Dickens,...

Free Health Hack #64: Take the stairs instead of the elevator.

I remember reading this the first time when I started to inform myself about healthy living. It was one of the most common advice I’ve read in that period. Although I don’t read it that often anymore it’s still gold for several reasons. Maybe people were tired of...

Free Health Hack #63: Don’t compare yourself.

Comparing has always been a part of our nature, but since social media became a major part of our lives comparing increased tremendously. Whether you’re on Facebook, Instagram or any other social media channel, you’re constantly bombarded with other people’s perfect...

Free Health Hack #62: Avoid hanging out with negative people.

“You’re the average of the five people you spend the most time with.” There is so much truth to this. Think about your friends or people you meet on a regular basis. How do you feel being with them? I bet there are people with whom you feel sad or grumpy and others...

Free Health Hack #61: Say “No”

Learning to say no is hard for many people (myself included), but it can really make you healthier, both physically and mentally. How often have you said “yes” to something and regretted it afterwards, feeling anxious and stressed? This happens to every one of us and...

Free Health Hack #60: Have sex.

Who doesn’t like to have sex? Maybe there are some people, but I think it’s the minority. Not only is sex a great thing to do, it is also really healthy for you. There are so many benefits that I’m not sure I can include all of them, but I’ll just start. First of all...

Free Health Hack #59: Talk to a friend.

Sometimes our minds make funny things. We overcomplicate things or get anxious for no reason. A simple thought gets into our head and we spin it around until we get sick of it or anxious or angry. That’s the time when good friends come in real handy. We talk to them...

Free Health Hack #58: Hug somebody for at least 6 seconds.

You’ve probably seen people who are offering free hugs. At first, no one wants to hug them, but once somebody starts, it’s very contagious and everybody wants to give or receive a hug. Hugs have something magical and also many benefits for your health. For example,...

Free Health Hack #57: Try to change your sleep position.

The position we sleep in is hard to fix since we are mostly “unconscious” during our sleep. Despite that, there are still some things we can do about, but let’s start at the beginning. Why are some sleeping positions, especially sleeping on the stomach so bad in the...

Free Health Hack #56: Clean out your bedroom.

If you don’t live in a single room apartment, you usually have the luxury of having a separate BEDroom. That’s really great since it will benefit your sleep. Even if you live in a single room apartment you should continue reading because there are things you can do...

Free Health Hack #53: Sleep in a pitch black bedroom

You probably already read about the negative impact of screens, or more specific the light screen they emit, on your sleep. Room lights actually can have the same negative effects. That’s why you should sleep in a completely dark room. There are not only lights within...

Free Health Hack #52: Don’t use the snooze button.

If you are using the snooze button on a regular basis you might think that he is your best friend. He lets you sleep a couple more minutes, sometimes for multiple times, without ever nagging you or forcing you to get up. What a good friend. Wrong. The snooze button is...

Free Health Hack #49: Take a nap.

Napping is a very controversial issue and a very personal one as well. I know a lot of people that take a nap every day. Either a power nap, which is usually around 10-20 minutes or a ‘full nap’ which usually lasts one to one and a half hours. Personally, I’m not a...

Free Health Hack #48: Have a consistent bedtime.

Bedtime? Really? Yeah, I know you aren’t a kid anymore and you probably hated the bedtime, if you had any like I did. Unfortunately, your parents weren’t wrong when they imposed it on you. Especially for kids, who need more sleep as adults do, studies confirmed that a...

Free Health Hack #46: Make sure you get enough sleep.

This is a big one. Odds are that you don’t sleep enough. How do I know? Well, more than 50% of people don’t have good sleep. Whether it’s waking up during the night or not being able to shut off their mind before going to sleep. There are so many reasons people can’t...

Free Health Hack #45: Install flux

Due to the fact that most of us are probably addicted to those little screens, I wanted to draw more attention to this specific point. You probably spend at least a few days per week in front of any screen in the evening. Computer, TV, tablet, phone, ebook reader. The...

Free Health Hack #43: Play.

Playing is something for little children. Since you’re grown up you shouldn’t play at all. That couldn’t be more wrong! Playing is incredibly powerful, especially when it comes to your health. It’s not that we don’t like to play, it’s more of societal pressure that...

Free Health Hack #42: Learn something new.

Learning is a great thing. We as humans are where we are today because we have the ability to learn new things. Unfortunately, most people stop learning at a certain age. In school you probably hated learning, like 99% of the kids did, but that just because in school...

Free Health Hack #41: Educate yourself about health.

You know why many people can’t get healthy? They don’t know how. Some of them don’t  care and that’s fine. I don’t judge. But I personally think it’s really sad that somebody who really wants to get healthier doesn’t get healthier because he doesn’t know where to...

Free Health Hack #39: Listen to music.

Some people say music is the most popular drug on the planet. I wouldn’t go that far, but music can have similar effects. Music can make you relaxed or ecstatic, it can lift your mood or keep you in a sad and depressed mode. It’s easy to get lost in music, listening...

Free Health Hack #38: Keep a journal.

Since mindfulness and being present has become a recent trend, journaling came along with that as well. I don’t say this is bad, but rather something good. Journaling has a lot of positive benefits and costs next to nothing. (Nothing if you don’t buy a journal). For...

Free Health Hacks #37: Avoid rush hour traffic.

Rush hour traffic is probably one of the worst things that can happen to you on your commute. Dozens or even hundreds of others around you, whether it’s in the morning or the evening, trying to get to work or getting home. Your commute that’s normally around 20...

Free Health Hack #36: Never give up on your health.

Giving up on your health means giving up on your life. Period. Your health and your body are the only things you “have” and can’t give away. Those are the only things that you have full power over. Yes, some people can’t control them due to an illness or some genetic...

Free Health Hack #35: Don’t stress yourself.

Stress might be the cause of all evil. At least the way of how you deal with stress. I mentioned it already several times in this book. Stress, especially chronic stress is really bad for your health. It disrupts your hormones and keeps you in a constant fight or...

Free Health Hack #34: Don’t worry.

Do you know a single person who does not worry? I don’t. Some people worry more some people worry less and in my opinion, those who worry less are usually healthier. I personally don’t try to worry at all, but sometimes that feeling just gets to you and takes you by...

Free Health Hack #33: Meditate.

There’s a "hype" around meditation. You probably know at least one person who is doing meditation, right? Nonetheless, meditation has been around for thousands of years, but recently new technology like fMRI scans of the brain gave us the ability to confirm the...

Free Health Hack #32: Laugh.

The average 4-year-old laughs 300 times a day. The average 40-year-old only 4 times. Think about that for a second. How many times did you laugh yesterday?Two times? Three times? Maybe ten or twenty, because you watched a funny movie? That’s about it. I was shocked...

Free Health Hack #31: Get rid of junk food you have at home.

If you want to eat healthy the first advice I would give you is to get rid of your junk food in your home. Many health authorities will tell you the same. If you don’t have it you can’t eat it. The environment you surround yourself with has much more impact on you...

Free Health Hack #30. Get tested for food allergies & -intolerances.

Having a food allergy is a serious issue, as some of them might be even life-threatening. Food intolerances are usually not that severe, but can lead to a lot of trouble in the long-run. Unfortunately, food allergies and intolerances are on the rise. There are various...

Free Health Hack #29: Choose low-temperature cooking methods.

Although I touched this topic before, I want to mention it again, as it is really important. We love to use high temperatures for cooking, especially when frying or grilling. Unfortunately, those high-temperature cooking methods can be quite harmful. It’s not only...

Free Health Hack #28: Learn to cook.

Cooking is great. I love it, not all of the time, but 99% of the time. Unfortunately, cooking is also dying out, at least cooking at home is. Corporations are now cooking for us. Processed foods and fast food meals are taking over, with many negative consequences and...

Free Health Hack #26: Eat dark chocolate.

Normal chocolate is sugar, with some cacao and milk and not very healthy or nutritious. Dark chocolate on the contrary, with at least 70% cacao content can be quite the opposite. Studies have shown that dark chocolate can lower your risk for diabetes and heart...

Free Health Hacks #25: Eat before going to a party.

When going out to friends or to another party we usually know that there won’t be healthy food available. In order not to be tempted by the little pretzels or other unhealthy snacks you should make sure to eat before going there. Never go hungry to a party. Most of us...

Free Health Hack #23: Chew your food enough.

This is connected to the previous advice about eating slowly but is more specific. While eating slowly can be achieved i.e. by taking breaks between your bites, chewing your food often enough ensures that you crush your food enough. Chewing your food has several...

Free Health Hack #22: Use smaller plates.

Reading through these ideas you will learn how food marketers trick you into eating junk food. They are using the package or advertisements to make you think their food is beneficial. Well, it isn’t. The good news is you can use the same tricks they use and implement...

Free Health Hack #21: Never eat burned food.

Maybe you’re parents already told you about it or maybe you read about it: Burned food is really bad for you. First of all, burned food usually shows some form of absentmindedness during cooking, which there shouldn’t be to begin with. When you’re eating eat, when...

Free Health Hack #20: Make a soup or stew.

Before I want to jump on this specific idea, I want to say that there is probably no single best cooking method. Some foods are better eaten raw, while others are better eating cooked (i.e. Tomatoes, carrots). Raw tomatoes have a much lower lycopene content than...

Free Health Hack #17: Eat microbiotic friendly foods.

Did you know that you are only 10% and 90% bacteria? Seriously. If you compare the amount of bacterial cells to human cells you’re only 10% human. For a long time we haven’t been thinking about this, but recently research on the bacteria in us is getting more...

Free Health Hack #16: Avoid Fast Food.

I had to get this in here, although everybody knows this already. Fast food is probably the worst thing you can eat if you want to be healthy. Hundreds of studies, documentations, even books have been written on the topic and it seems to work. 2015 was the first year...

Free Health Hack #14: Start using herbs & spices.

Do you have a spice or herb rack? Probably you do. Did you ever use it? If you’re not a passionate cook, you probably didn’t. Why not? There is nothing to be afraid of. I admit, on the one hand using herbs and spices can be somewhat scary, mainly because it might ruin...

Free Health Hack #13: Fast.

When I tell people they should try not to eat for a whole day, they are terrified. They often look at me with that “I’m going to starve” look, which is just nonsense. I’ve done several 24-hour fasts, often spontaneously, either because I had an early dinner on the day...

Free Health Hack #12: Eat only until you are 80% full.

This a popular advice comes from the Blue Zone in Okinawa, where they even have an own saying for this: “Hara Hachi Bu”. People in Okinawa are one of the healthiest people in the world, often living into their 90s or 100s without any disease and full of energy. They...

Free Health Hack #11: Eat slowly.

Your parents probably already told you this when you were a kid: “Eat slowly, no one will eat your food, there is enough for everybody!”, well, at least, my parents did. Unfortunately, our culture has changed. Whether it’s all those fast food restaurants, with their...

Free Health Hack #10: Experiment with drinking while eating.

There is no right answer for this, but I’ll try my best. You already know how important water is for your health and all the beneficial functions it fulfills. The question that often arises is whether you should drink while eating or not. As I said, there is no...

Free Health Hack #9:Take your time when drinking fresh juices.

Here’s the thing: juices are great, as an addition to your diet. From time to time you can throw in some juice-fasting, but don’t depend on juices alone to get all the nutrients your body needs. Additionally, you shouldn’t drink any juices, besides freshly squeezed...

Free Health Hack #8: Switch your normal milk with i.e. almond milk.

There has been a lot of buzz around milk, whether it’s good or bad. Honestly, I don’t know. I know if I do drink milk I go for high-quality & fresh milk. I don’t like the long-life milk. Compared to fresh milk it tastes like a*s. I also don’t want to get into the...

Free Health Hack #7: If you drink alcohol, choose wine.

I’ve mentioned coffee before, but now it’s time for another stimulant most of us consume on a regular basis: alcohol. Drinking alcohol is most of the time quite stupid. It’s bad for your health, let’s you do (bad) things you normally wouldn’t do and makes the next day...

Free Health Hack #6: Drink filtered water.

Water is essential, I’ve elaborated enough on this, but there another thing I like to mention. If your water is modified with chlorine, you should really think about getting a water filter of some kind and drink filtered water. Knowledge-base: Chlorine is a strong...

Free Health Hack #5: Drink enough water.

Water is essential for every human being. Without water, we’ll die in a couple of days. Unfortunately, we don’t realize the negative effects of too little water, but they are tremendous. Again, I’ve already mentioned some of this before, but I really like to repeat...

Free Health Hack #4: Switch your coffee for tea.

Although I’m at the risk of repeating myself, it’s really important! Here’s the thing: Coffee is great. I personally love coffee and I guess everybody that brews his own coffee, drinks it on a regular basis and maybe reads a little bit about it loves it as well. It...

Free Health Hack #3: Drink a glass of water after waking up.

Water is essential to well-being, but many people have problems with drinking enough water during the day. There is probably no size-fits-all solution, but there are a few numbers you can take as guidelines. Most official recommendations range from around 2-2.5 liters...

Free Health Hack #1: Drink your coffee without sugar.

Coffee is one of the most consumed beverages in the world. Although it is high in caffeine, which can also be addictive, studies found out that coffee has many health benefits. Besides that, one of the worst ingredients for your coffee is the sugar you put into it....

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