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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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 especially important during adolescence, when the physical, intellectual and emotional growth is rapid. Sleep is essential for restoring balance during these years.
There are many factors that can interfere with a restful sleep. These include early school start times and computer and mobile phone usage, stressors, and caffeine or alcohol 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.
Sleep assessments can help identify problems before they become more serious.
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Even on weekends, 7-9 hours of sleep per night is the ideal goal. 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 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 can also have positive mental health effects by relieving anxiety or depression.
Many young adults do not engage in enough physical exercise. 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 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 a part of life for young adults, but they should be able to cope with it in a healthy way. When stress levels become overwhelming, individuals can turn to unhealthy coping mechanisms like overeating, not sleeping enough or using drugs and alcohol or smoking. 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 face many stressors related to changes in living arrangements and relationships, education, and employment, which can increase the likelihood of mental disorders or create instability [1].
Chronic stress can arise from episodic stressful events like moving out of a family home or starting college, as well as minor daily hassles like commuting to work or school. Such stressors increase risk factors associated with cardiometabolic diseases like obesity, hypertension, diabetes and heart disease [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.