Healthy Lifestyle Choices For Young Adults - Though young adults may not have complete control over their genetics, diet, activity level and sleep choices can still have a substantial effect on their long-term health. Many cardiometabolic diseases are preventable; therefore, developing strategies to encourage healthy lifestyle habits could improve outcomes for this age group. Four lifestyle factors can reduce their risk by up to 70%.
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Adolescence is a period of rapid physical growth and change 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 should also consume nutrient-rich food such as protein, healthy fats and fibre.
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Young adults' healthful choices during early adulthood can have lasting impacts. According to the CARDIA study, those who engaged in five healthy lifestyle factors such as having a low BMI, no excessive alcohol consumption, no smoking, regular physical activity and diet were more likely than their counterparts not adhering to such practices to reach middle age with cardiovascular disease risk profiles that are low or very low compared with those who did not follow such behaviors.
It can be difficult to eat healthy as a teen, especially when their taste buds and media exposure changes and they are exposed to messages that promote thin bodies. 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 help reduce your risk of stroke, cardiovascular disease and high blood pressure. It can also improve your mood and make you more energetic.
Sleep is of particular significance during adolescence and young adulthood, when physical, intellectual, emotional growth is rapid. Sleep provides essential restorative qualities during these years of rapid change.
Many factors can interfere with restful restful sleep, including early school start times, computer and mobile phone use, stressors and alcohol or caffeine consumption. To get enough restful sleep, you need to establish a regular sleeping schedule that includes staying hydrated prior to bedtime, abstaining before sleeping from smoking or recreational drugs and maintaining a comfortable cool bedroom.
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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An optimal goal should be 7-9 hours of sleep each night, even on weekends. Aim to maintain a consistent sleeping pattern even on weekends. Avoid large meals, sugary snacks and electronic devices before bed, creating an ideal bedroom environment with comforting dark corners for restful restful slumber. Exercise is also helpful throughout the year. Avoid using your bed for homework, TV viewing or phone calls.
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Exercise is a powerful way to improve and maintain physical health. It can do everything from improving bone and muscle strength, improving heart health and lowering blood pressure to controlling weight, relieving anxiety and stress, and improving sleep. It also releases endorphins, which boost moods and self-esteem. Regular physical activity can also have positive mental health effects by relieving anxiety or depression.
Unfortunately, many young adults fail to engage in enough physical activity. Instead they tend to prioritize socializing, dating and schoolwork activities over exercise - something which should be of grave concern given the role exercise and healthy nutrition play in meeting basic life needs and maintaining mental and emotional well-being.
Australian guidelines for Find more info 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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You can meet these recommendations by including physical activity into your daily routines. For example, you could walk to work instead of driving, take the stairs instead of the elevator, and cycle to work. 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 are high, people may resort to unhealthy coping methods like smoking, drinking alcohol, or not sleeping enough. It is important that young adults find healthy ways to express their feelings, such as confiding with trusted adults, writing journals, or engaging in creative pursuits such as art, dance, or music.
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 problems like commuting. Stressors like these can increase the risk factors for cardiometabolic diseases such as obesity, hypertension and diabetes [2].
Families and educators should encourage young adults to develop healthy coping mechanisms against stress and anxiety, including exercising regularly, eating nutritious food, sleeping enough restfully each night and engaging in positive coping activities. If a young adult is struggling with anxiety or depression, consulting a child and adolescent psychiatrist could prove invaluable.