Healthy Lifestyle Choices For Young Adults - Even though young adults may not be able to control their genetics completely, their diet, their level of activity and their sleep choices can have a significant impact on their long-term wellbeing. Many cardiometabolic disorders are preventable. Therefore, developing strategies that encourage healthy lifestyle habits can improve outcomes for this group of age. Four lifestyle factors can reduce their risk by up to 70%.
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Adolescence is an exciting period of physical change and development for adolescents. Many may experience an increased growth spurt which requires additional energy from food. As they become more independent, it is even more important to eat healthily at this stage.
Make sure your child has a balanced diet filled with fruit and vegetables (fresh, frozen, canned and dried all count!). They must also consume adequate nutrient-rich foods like protein, healthy fats, fibre and carbohydrates - this means limiting sugar intake while choosing more healthy options such as fish, lean meats, whole grains and low-fat dairy as part of their meal plans.
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Healthy choices made by young adults in their early adulthood may have a lasting impact. According to the CARDIA Study, those who adhered to five healthy lifestyle factors, such as having low BMI, not excessive alcohol consumption, not smoking, regular physical exercise and diet, were more likely to reach middle-age with cardiovascular disease risk profiles of low or very low, compared to those who did no follow such practices.
Eating healthy as a teenager can be challenging, especially as their tastebuds and media exposure change and they're exposed to messages that promote thin body images. Patience and making small changes will help them establish healthier eating habits. This could otherwise lead to obesity or other health complications.
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Sleep is essential to good health. Sleep can reduce your risk of cardiovascular disease, high blood pressure and stroke as well as help maintain a healthy weight and improve mood, making you more energetic throughout the day.
Sleep is especially important during adolescence, when the physical, intellectual and emotional growth is rapid. Sleep is essential for restoring balance during these years.
Many factors can interfere with restful restful sleep, including early school start times, computer and mobile phone use, stressors and alcohol or caffeine consumption. Establishing regular sleeping routines that include staying hydrated before bedtime, abstaining from smoking or recreational drug use prior to sleeping in a cool comfortable bedroom and maintaining regular bedtime schedules are the keys to getting enough restful zzzs.
Adolescents and young adults may be unaware of the significant long-term impacts that sleeplessness can have on their health, so including sleep assessments in clinical practice may help identify issues before they progress further.
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Even on weekends, 7-9 hours of sleep per night is the ideal goal. Even on weekends, try to maintain a consistent sleep pattern. Avoid large meals, sweet snacks, and electronic devices prior to bedtime. Create a bedroom with dark corners that are comforting for a restful sleep. Also helpful is keeping an exercise regimen going throughout the year and not using bed for homework, television viewing or phone conversations.
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Exercise can be a powerful means of improving and maintaining physical health, from strengthening bones and muscles, improving heart health, lowering blood pressure, controlling weight, relieving stress levels and sleeping better to the release of endorphins which boost mood and boost self-esteem. Regular physical activity also has positive mental health benefits by relieving feelings of anxiety or depression.
Unfortunately, many young adults fail to engage in enough physical activity. They prefer to spend their time socializing, dating, and doing schoolwork over exercising. This is a grave concern because exercise and healthy eating are vital for meeting basic needs and maintaining mental health and well-being.
Australian guidelines for physical activity recommend that everyone should engage in at least 150 to 300 minutes of moderate intensity aerobic physical activity or 75 to 150 minutes of vigorous intensity aerobic physical activity every week, plus muscle-strengthening activities at least two days each week.
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These recommendations can be met through including physical activity in daily routines, such as walking instead of driving to work, taking stairs instead of elevators and cycling commutes. All forms of physical exercise must be safe and suitable for each individual. Any concerns should be discussed immediately with healthcare providers.
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Stress is an integral part of life, but young adults should have effective means to deal with it in healthy ways. When stress levels become overwhelming, individuals can turn to unhealthy coping mechanisms like overeating, not sleeping enough or using drugs and alcohol or smoking. Therefore it is crucial that young adults find healthy outlets for their feelings such as confiding in trusted adults, writing in journals or engaging in creative pursuits like art, dance or music to express them effectively.
Women and men entering emerging adulthood often face many stresses related to changes in living arrangements, relationships, education and employment that can create instability or increase the likelihood of mental disorders [1].
Chronic stress can be caused by stressful episodes such as moving out of the family home or starting school, or minor daily More helpful hints problems like commuting. Stressors like these can increase the risk factors for cardiometabolic diseases such as obesity, hypertension and diabetes [2].
Families and educators can encourage young adults to develop healthy ways of coping with stress and anxiety. This includes exercising regularly, eating nutritious foods, sleeping enough each night, and engaging in positive coping strategies. If a young adult is struggling with anxiety or depression, consulting a child and adolescent psychiatrist could prove invaluable.