Everyone knows healthcare is a huge cost. The average out-of-pocket healthcare expense has more than doubled within the last five years, but wages have only increased by 18%. There are things that we can do to stay healthy and in return, reduce our out-of-pocket healthcare costs.

• Remember the food pyramid. Eating healthy is a very important factor to good health. Avoid fried foods and fatty meats. Substitute fat-free versions of butter, cheese and mayonnaise. Limit your intake of sugar and eat more fruit and vegetables. Weight is just one of many factors related to developing a chronic disease, such as heart disease or diabetes. It is important to maintain a healthy weight.

• Your body needs exercise. A 30-minute walk has a tremendous affect on your health. All exercise lowers your blood pressure, improves sleep, increases good cholesterol and releases endorphins in the brain, which makes you happier. It has been proven that an active person has 24% less healthcare expenses than an inactive person.

• There are germs everywhere. Americans spend about $200 a year on flu and cold remedies. It is very important to wash your hands with soap and water for 15 seconds or more. By simply washing your hands frequently, you can reduce your exposure to germs and viruses.

• Ask your doctor about taking an aspirin a day. It may help if you have high blood pressure, high cholesterol, diabetes or a family history of heart disease.

• Eliminate tobacco use. Cigarette smoke contains over 4000 toxic chemicals that affect your internal organs. Lung cancer has been directly linked to smoking. Statistics indicate that 90% of male and 80% of female lung cancer cases are contributed to tobacco smoke. The leading cause of death in the United States is smoking. No matter how old you are, it is never too late to stop smoking.

• Laughter is a very powerful medicine. About 60% of doctor visits stem from stress-related factors. Laughter helps lower stress, blood pressure and fights depression.

These health care hints may promote a longer and healthier life while eliminating costly healthcare expenses.