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 williscoaching.com/what-lifestyle-changes-can-teens-make-to-improve-their-mental-health/ and change for adolescents. Many adolescents may experience a growth spurt that requires more energy. 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.
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. Therefore, patience and helping make small changes at a time will allow them to establish healthier eating habits that could otherwise lead to weight gain 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 of particular significance during adolescence and young adulthood, when physical, intellectual, 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.
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. 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. 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.
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 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 are high, people may resort to unhealthy coping methods like smoking, drinking alcohol, or not sleeping enough. 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 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 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.