Healthy in the City

Urbanites are very busy. When they run into each other on the street, it takes a while to get through an update of all their projects. In such a high-stress environment, who has the fortitude (or the money, for that matter) to take care of themselves? But with a little research and planning, it’s totally doable. Years of living as an artist in New York City have made me an expert on staying sane and healthy on a tight budget.

The Fresh Start
I have a 10-block-walk, one-cup-of-coffee, two-subway-route commute to and from work every day—pretty typical of life in New York City. Needless to say, I’m often stressed before I even sit down at my desk—hardly what I’d call healthy living. So you can imagine how I feel after I put in my eight to 10 hours. A long commute, coupled with the bad office lighting and recycled air—which can cause environmental health problems on their own—can make city people cranky and drained and a wee bit sick. What you need is a fresh start, a simple de-stressing routine that gets rid of the day’s little dramas and puts you in the mood to enjoy your evening. Taking a yoga class right after work would do the trick, but doing that every night not only costs a lot (between $12 to $18 per class), it takes up a lot of time. So try something new. First, before you even get in the house, declare a moratorium on checking email, voice mail, and other work-related activities at least for the next two hours. Then as soon as you walk in the door, get out of your work clothes, throw on something comfortable, and stretch. Just a few sun salutations and gentle backbends will do wonders. Then lie down on your bed for five minutes, close your eyes, and breathe, letting your mind wander. The yoga and breathing meditation will put you back in your body, and the yoga stretches will provide a little wrist rehab after hours of too much computer work.

Living, working, and walking around in a bustling city on concrete streets all day can be murder on your feet and, as a result, your whole body. Can’t afford a health spa or a fancy pedicure? Take advantage of your local nail salon’s 15-minute neck and shoulder massage (they generally cost about $15).

Keep It Clean and Light
My various New York apartments have run the gamut from tiny to cozy to intimate—one had a dining room too small for a table, and another had a shower in a tiny closet off the kitchen. I’ve lived in a walk-in closet and a sunroom and shared a studio with two other roommates. Still, my apartment has always been my oasis away from the grind of the city. With a little extra effort, I find you can compensate for any shortcomings your abode may present. Make it a priority, for example, to create a relaxed, comfortable, and clean living space, no matter how small. Take your shoes off when you come home, leaving the grime of the city outside, and resist piling your work stuff on the table where you eat. Spend 10 minutes in the evening putting things away, especially if you have one of those kitchen-office-living-dining-multipurpose rooms big-city apartments are famous for. Caring for your living space should be part of the way you care for yourself.

Good air quality and light are big problems in the city; must be why New Yorkers are such grumps—walking around sunlight-deprived, as though they have year-round Seasonal Affective Disorder. It’s normal in some cities for apartments to have no daylight, sandwiched the way they are between other tall buildings, so you’ll need to buy your own sunshine: Put full-spectrum light bulbs in your bedroom and living spaces. This type of lighting, studies show, can give you all the health benefits of sunlight. Full-spectrum light bulbs aren’t cheap, but they should last about eight to 10 times the life of regular light bulbs (www.realgoods.com, $10). A couple of strategically placed mirrors can reflect and amplify what little outside light reaches your room.

It’s always a good idea to get fresh air; unfortunately, in the city, the air might not always be so fresh, so think about investing in an air purifier to remove the toxins and pollutants that will waft in as soon as you throw open your windows. Not all of them are expensive, and if your apartment is as small as mine, you won’t need a high-powered, far-reaching one. The Heaven Fresh Ionic Air Purifier XJ-2100 runs about $69. It’s small (5-inches high, 13-inches wide), easy to clean, works on a room up to 500 square feet, and doesn’t require replacement filters. It removes pollen, pet dander, dust, ragweed, microorganisms, chemicals, and odors. Buy some hanging and potted plants, which should help improve the air quality and brighten up the place. Plants thrive on the very chemicals that can wreak havoc on our health—formaldehyde, benzene, and, of course, carbon monoxide—and help remove those toxins from the air. The top contenders? English ivy, mums, gerbera daisies, and those sweet bamboo palms that are popular nowadays.

Go Outside
I can always tell when the city is getting to me. When I’m rushing through crowded streets and barely notice I’m outside—that’s when I know I have to schedule time to really get outside and play. All cities have time-out places where you can enjoy your surroundings. Check with your local parks and recreation department for maps of biking and hiking trails nearby. Community gardens offer a sweet alternative to the streets and sidewalks you navigate every day. The concept of these gardens is hardly new. During the Great Depression, the Works Progress Administration cultivated more than 5,000 gardens on 700 acres, providing not only fresh produce but also a respite from the stress of trying to get by. These gardens continue to do that today. Start by looking for empty lots filled with trees and plants and little pathways between buildings. That’s where you’ll find them, and many are open to the public during daylight hours. Sign up for a garden plot of your own, take workshops, or just go in and sit down for a midday break amid the flowers and the trees.

Eat Good Food
The hardest thing to be mindful of in the city that never slows down is your diet. For instance, I tell myself several times a month that I need to cook at home more, that it’s cheaper and healthier. So I go to the natural foods store, stock up on groceries, and spend more money there than I would if I just went out to eat for every meal. But then I have a busy week and end up eating all my meals out anyway, while the groceries just hang out in my fridge. Sound familiar? Obviously a new plan is in order. Start by being a bit more selective about where you go out to eat. If you need to grab a quick bite, make it a fresh salad (with raw organic veggies, as much as possible) or some hummus and veggies from the local health-food deli instead of a slice of pizza. Don’t wait until you’re starving to make food choices. Carry a bag of nuts and dried fruits to graze on. You’ll find they’re more satisfying than those mini candy bars in your boss’ office. Reserve two nights a week for cooking a healthy meal with a friend or two and splurge on an almost all-organic menu. Sharing the groceries with friends will take the bite out of the meal’s cost.

You can also plant your own kitchen garden in that mini-apartment of yours. Like most worthy pursuits, eating healthfully in the city requires diligence. You need to pay attention to what you eat. Be mindful. Listen to your body. Take time to prepare your food lovingly. You may not be able to afford organic, but buy, prepare, and eat the best quality ingredients you can afford. City living takes its toll on those of us who have chosen to be there, but with a little advanced planning and a big dose of mindfulness, you can learn to live healthy in any city.

foot soak
Treat yourself to a rejuvenating foot soak in the privacy of your own bathroom. Use Epsom salts or sea salt—both of which you can find at your local grocery store for less than $2. Try adding rosewater and various essential oils, and experiment with different fresh herbs like rosemary, sage, mint, and fennel.

1 cup (or more) Epsom salts
1 8-ounce bottle of rosewater (optional)
5 drops peppermint extract (soothes, energizes, and reduces itching)
3 drops tea tree oil (antifungal)
3 drops lavender (soothes tired feet)
1 sprig of rosemary (relieves aching muscles)

Pour the Epsom salts into hot, running water in your bathtub. Add rosewater, the essential oils, and the rosemary (or whatever herbs you like). Soak your feet for 10 to 20 minutes (or as long as the water is hot), dry them, and then rub with your favorite lotion, or try Burt’s Bees Peppermint Foot Lotion ($9 at www.burtsbees.com).