Sharon Knight, healthcare expert, offers therapeutic massage in OPEN EXCHANGE's Bodywork category.

It is easy to find ourselves with a vague sense of unease as we contemplate the current state of healthcare. Many Americans do not have any health care, as their employers do not provide it, or they are self-employed and not yet able to afford it on their own. Even folks with healthcare sometimes find themselves unable to get the help they need, with busy doctors often doing little more than prescribing medication. Disorders such as fibromyalgia or food sensitivities are often not taken seriously by the medical community. Even doctors who do acknowledge the existence of these conditions are not sure how to help in many cases. Some folks are wary of using their health insurance for fear of becoming "high-risk" and lose coverage.

Certainly there is no substitute for a doctor's care when it comes to severe injuries or illness. However, there are a wide variety of preventive measures that can help you maintain overall health and often prevent illnesses from getting to "hospital" level.

What are preventive health measures? Well of course there are the two pillars of good health—diet and exercise! Yes, you know the drill—lots of fresh fruits and veggies, preferably organic, and raw or lightly steamed. Lean meat protein or soy, nuts and legumes are best. This doesn't need to be as drab as it sounds. Believe me, I know life without French fries isn't worth living! I've found it works well to eat cleanly for 5 or 6 days out of the week, a salad every day, a few pieces of fruit, and some fish or soy protein. Keep the carbs low, and stick to whole grains when you do eat them. And once or twice a week, go ahead and have the pizza. You don't need to deny yourself—just don't treat yourself every hour!

Exercise also doesn't need to be dreadful. In fact you can get away with 30–45 minutes three times a week. (This may need to increase if you are trying to lose weight, but the above diet will help with that as well.) You can take a brisk walk. You can take a dance class, or buy a bicycle and ride it often. You can jump on a trampoline (get a high grade trampoline) and lift weights right there in your living room, listening to your favorite music or watching a TV show. You can exercise with a friend or two, using social time as enticement to get moving! If you wake up stiff and achy, exercise in the morning. Even just 10–20 minutes of aerobics shortly after waking will greatly relieve muscle aches. And for those with sensitive backs, I can't recommend Pilates highly enough.

A couple of lesser-known tidbits: don't drink coffee when you first wake up. Drink a big glass of water or two. Add Emer'gen-C, apple cider vinegar, or lemon and honey instead. Coffee is very dehydrating, and you've already slept several hours with no water intake. Rehydrate yourself first. You may find that you need less caffeine than you think!

Meditate before you go to bed. This relieves anxiety, which reduces the effects of stress. Stress breaks down the immune system, and also increases your sensitivity to pain!

And—one of my favorites—treat yourself to a massage! Massage goes a long way toward reducing stress. It also helps to detoxify the body by increasing lymph and circulatory efficiency, and can restore mobility to areas stiffened by repetitive strain or injury.

Between massage and Pilates I have healed myself from a virtually crippling back injury, and I am proud to offer it to others as well. The muscular system is the first line of defense against more debilitating problems, such as arthritis, disc trouble, and the need for hip replacement. Keep your muscles strong, supple, and nourished and they will protect your joints, cartilage and tendons. Regular massage can even keep you off of pain medication.

It's easy to forget to take care of ourselves as we strive to keep up with the demands of modern life! Do you know a person like this? Massage makes a wonderful gift, as it is one of those luxury treats your loved ones may not think to give themselves, but are grateful to receive.

As a handyman friend of mine likes to say, "Maintenance is cheap. Repairs are costly!" I have worked in the alternative health care industry for most of my life, and can recommend a variety of health improvement ideas that you can fit into any lifestyle.