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 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 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 that your child eats a balanced diet, including fruits and vegetables. 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. 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 one of the most essential elements 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.
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. 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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An optimal goal should be 7-9 hours check here 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. 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 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.
According to Australian guidelines on physical activity, everyone should engage in 150 to 300 minutes of moderate intensity aerobic activity or 75-150 minutes of vigorous intensity cardio activity each week. Muscle-strengthening exercises should be performed at least two days per 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 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 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 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 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.