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 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 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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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. 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 especially important during adolescence, when the physical, intellectual and emotional growth is rapid. Sleep provides essential restorative qualities during these years of rapid change.
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.
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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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. 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 also has positive mental health benefits by relieving feelings of anxiety or https://williscoaching.com/what-lifestyle-changes-can-teens-make-to-improve-their-mental-health/ depression.
Many young adults do not engage in enough physical exercise. 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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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. 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 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. Consult a child psychiatrist if a young adult struggles with anxiety or depression.