Dr Oz reveals 3 free ways to boost your health — no medication required

Washington, DC –Beinghealthydoesn’t require a hefty price tag.Some of the most beneficial habits are actually free, according to CMS Administrator Dr.Mehmet Oz.

�s capital, Oz shared three “super simple” health tips that Americans can apply now without spending a dime.

1.Spend more time with people you love

“The best health advice I can give is super simple,” he said.“There’s nothing healthier than having a good time with the people that you care about.”

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Spending time withloved onescan bring tangible health benefits, especially when paired with activities like eating a meal together or doing something active, according to the doctor.

“Do the things that bring you an inner sense of calm so you cansleep at night,” he said.“That all comes along with being social.”

“There’s nothing healthier than having a good time with the people that you care about,” the doctor said.(iStock)

Oz said 50% of the human brain is designed to read the face of the person next to you.

“We wouldn’t waste that brain power if it wasn’t important,” he said.“We’re supposed to be social.We’re supposed to interact with others, so spend time doing that.”

Spending time with loved ones can bring tangible health benefits, especially when paired with activities like eating a meal together or doing something active.(iStock)

Some traditionally “healthy” habits such asdietingmay help to promote certain health benefits, but Oz cautioned that dieting can also “make you feel lonely.”

“We celebrate around food,” he said, adding that people can stay socially connected while also maintaininghealthy habits.

2.Reduce stress for better sleep

Adequate sleep is one of the most powerful ways to improve your health, and it doesn’t cost a thing.

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“Reducing the stress in your life so you can sleep is probably the single best way, especially as youget older, [to stay] youthful,” Oz advised.

“You can try to spend money on medication, but I’m not aware of any that work as well as the natural sleep hygiene tools.”

Make the room you’re sleeping in as dark as possible, keep the temperature cool and avoid screens before bed, the doctor recommended.(iStock)

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These tools include making the room you’re sleeping in as dark as possible, keeping the temperature cool and avoiding screens before bed.The comfort of aloved one— or even a pet — can also contribute to better sleep, Oz added.

“Do the things that we know allow us to sleep with more comfort,” he said.

3.Eat real food

When it comes to eating healthier, Oz said the approach is “pretty straightforward.”

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“Eatreal foodthat comes out of the ground,” he recommended.

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Dr Mehmet Oz, right, assists Chef Geoffrey Zakarian in a healthy cooking demo on stage at the Great American State Fair in Washington, D.C., July 6, 2026.

“These wholesome, real foods are what your brain is looking for,” he said.“It’s looking fornutrients, not calories.”

Oz used nuts as an example of a nutrient-rich, natural food, which he described as “so valuable as a health tool.”

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“Nuts, which are baby trees, basically, have tons of nutrients,” he said.“Yeah, they’ve got calories, but they’ve got so many nutrients in them that it’s without question one of the wise things you can do to make your brain healthy.

“If yourbrain’s healthy, it’ll stop feeding your mouth.”