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 Click for source 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 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 that your child eats a balanced diet, including fruits and vegetables. They should also consume nutrient-rich food such as protein, healthy fats and fibre.
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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 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. 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 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 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. 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 of sleep each night, even on weekends. 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. 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. It is crucial that all forms of physical activity are safe and suitable for individuals; any concerns should be discussed with healthcare providers immediately.
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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. 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. 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. Consult a child psychiatrist if a young adult struggles with anxiety or depression.