Taking advantage of free healthcare screenings is a smart and affordable way to keep track of your health and detect potential problems early. The Cleveland Heights Senior Activity Center (SAC), located in the Community Center at 1 Monticello Blvd., offers several free screenings throughout the year, including vision screenings on July 14, conducted by Cleveland Clinic’s Cole Eye Institute. There is no cost, but appointments are necessary.

Other screenings to be offered at the SAC include bi-monthly blood pressure checks administered by Case Western Reserve University medical students; vision, hearing and balance screenings administered by Cleveland Clinic; and flu shots administered by Rite Aid and Walgreens. The SAC also hosts an annual health fair that includes screenings for glucose, cholesterol and body mass index.

For a schedule of SAC screenings, to schedule an appointment, and to arrange for low-cost transportation to the screenings, call 216-691-7377.

Cleveland Clinic is offering free blood pressure screenings at Hillcrest Hospital in Mayfield Heights on July 14, 10 a.m. to noon. Call 440-312-4784 for more information.

The Clinic is also holding a For Men Only Health and Wellness Fair on Aug. 29, 9 a.m. to 3 p.m., at South Pointe Hospital in Warrensville Heights. Free screenings include blood pressure, glucose, cholesterol, vision and prostate. Prostate screenings require an appointment. Call 216-491-6532 for information and to make an appointment.

If you have enrolled in Medicare Part B within the past year, you are eligible to receive a one-time preventive checkup at the Clinic’s Stephanie Tubbs Jones Health Center in East Cleveland. The exam consists of a visual acuity screening, measurement of body mass index, and other screenings. Call 216-767-4140 for information and to make an appointment.

Women over the age of 40 who do not have insurance are eligible for free mammograms at the Stephanie Tubbs Jones Health Center. Call 216-767-4140 and mention “Mammogram Mondays” to qualify. Transportation is available.

For all screenings, be sure to call ahead to confirm dates, times, and whether an appointment is required; and always discuss your screening results with your doctor.

Healthy eating is important for maintaining good physical health at all stages of life. However, healthy fresh foods can often cost more than less-healthy processed foods. The following tips can help stretch your healthy eating budget.

Shopping at farmers markets can be less expensive than the grocery store. Locally grown seasonal produce is often cheaper than produce shipped from out-of-state farms. Many farm stands will also offer discounts toward the end of the day, so plan to shop during the last hour of the market.

Some leftover fruits and vegetables can be frozen before they spoil, and preserved for later. If you find a good deal, stock up and freeze what you can’t use right away. Muffins and breads also freeze well. Consider buying bulk packages and freeze the extras.

You might also consider buying frozen fruits and vegetables instead of fresh. The freezing process preserves the nutritional content. By thawing and using only the amount you need, you can reduce the waste that occurs when fresh produce spoils before you have time to finish it.

Check the local newspaper circulars for coupons and sale ads. Plan your weekly menu around what’s on sale, rather than locking yourself in to a more expensive meal plan. Also, check your refrigerator and freezer before you shop. Plan meals around what you already have. Be sure to sign up for a discount card if the grocery store has one.

Beans and whole grains are a healthy and inexpensive way to stretch a recipe. To save money, use less meat and more beans and grains in a recipe. Beans provide a lot of protein and can even be a meal themselves. Experiment with grains you have never tried, such as quinoa, wheat berries and couscous. Cook large batches and freeze single-serving portions to save time.

Reducing your meat intake reduces your food costs, and can also be a healthier way to eat. There are many tasty and inexpensive vegetarian recipes in cookbooks and on the Internet. Exotic cuisines from Mexico, India, Thailand and the Middle East include many recipes with little or no meat.

Vegetable trimmings, such as carrot tops, onion skins, and sweet pepper cores, can be saved to make homemade vegetable stock. Store them in an airtight container or baggie in the freezer until you have enough.

To help make more healthy choices at the grocery store, shop around the perimeter. Fresh produce, meats, baked goods and dairy products are located around the outside edges of the store, while processed foods are located down the aisles.

Although healthy foods can cost more, they are better for you. You might think of the additional cost as an investment in your future. Foods that help keep you healthy may also decrease your healthcare and medication costs in the long run.

As always, consult with your doctor before making any changes to your diet.

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Getting a good night’s sleep is important for good health. According to Mayo Clinic, adults need to get seven to nine hours of sleep per night for optimum health. Although some may claim to feel rested on less sleep, studies show that people who regularly sleep less than seven hours per night do not perform as well on mental tasks as those who do. They also tend to have a higher mortality rate.

Sleeping patterns change as people age, and this can make it more difficult to sleep through the night. Older adults tend to sleep more lightly and for shorter time spans, go to sleep earlier and wake up earlier, and often nap more during the day, which can make it harder to fall asleep at night. They may also be less physically and socially active, both of which contribute to more napping. As people age, they also tend to spend less time in natural deep-sleep stages, making them lighter sleepers.

The National Institute on Aging (NIA) notes that other reasons older adults may not sleep well include illness or pain, medications that cause insomnia, and worries that occupy the mind. More serious issues, such as sleep apnea, involuntary movement disorders and Alzheimer’s Disease, can also affect sleep patterns. The NIA warns that lack of sleep can cause a person to feel irritable, become forgetful, feel depressed and be more prone to falls or accidents.

Following a regular sleep schedule is one way to help get good sleep. Going to bed and getting up at the same time every day, including weekends, will train a body to follow a rhythm. Developing a relaxing bedtime routine, such as listening to soothing music, reading a book, or taking a bath, can also help.

The NIA recommends reserving the bedroom only for sleeping and sex. Watch television, read and do hobbies in another room. It recommends keeping a bedroom dark, quiet and at a comfortable temperature. Avoid television, computer and phone use just before bedtime and don’t sleep with them on. Keep a lamp near the bed to see and move safely at night.

Eating and exercise habits can also contribute to good sleep. Have a regular daily exercise routine, but try not to exercise within three hours of going to sleep. Get a little bit of natural sunlight every day and do not eat a large meal close to bedtime. Also avoid caffeine, alcohol and beverages later in the day. These can affect the ability to fall and stay asleep.

If naps are needed to make up lost sleep, avoid napping in the late afternoon and evening. Deep breathing exercises, prayer or meditation can help calm the mind at bedtime. Turn clocks to face away from the bed to avoid seeing and worrying about the time. Another trick is to keep a notebook near the bed and write down any worries before going to sleep each night. Let the notebook keep the worries instead of the mind.

People who have trouble sleeping should consult their doctor, who can help identify the causes and suggest a plan to help them get a better night’s sleep.