When you are in your 20s, there are many changes occurring in your life – careers are launching, social circles are expanding, and the world seems rife with possibilities. Amidst all this, prioritising health can often take a backseat.
However, according to renowned cardiothoracic surgeon Dr Shriram Nene, the choices we make in our 20s can profoundly impact our well-being for decades to come. In an episode of The Ranveer Show Podcast, he said, “Everyone wants to be invulnerable. When you’re in your 20s, most of us are thinking, ‘You can’t touch me. I can do anything.’ What you don’t recognise is you’re taking hits every day, and later when you’re looking on the other side and you’ve got a heart disease or cancer or something like that, you can never go back.”
Common mistakes 20-year-olds make when it comes to maintaining their health
Dr Jagadish J Hiremath, public health intellectual, emphasises that this pivotal decade is the ideal time to establish healthy habits that will serve as a foundation for a vibrant, disease-free future.
He tells indianexpress.com, “Your 20s are a time of discovery, but it’s also when unhealthy habits can sneak in. One major mistake is skipping exercise. A sedentary lifestyle raises your risk of weight gain, heart issues, and metabolic problems. Aim for at least 150 minutes of moderate activity or 75 minutes of vigorous exercise per week. Think of it as an investment in your future self.”
Poor diet choices are another pitfall, he adds. Processed foods, sugary drinks, and fast food are linked to obesity, type 2 diabetes, and heart disease. Fuel your body instead with a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
Sleep deprivation is also common among young adults, but it’s no joke. It can increase your risk of hypertension, diabetes, depression, and weight gain. Prioritise sleep by sticking to a regular schedule and creating a relaxing sleep environment.
Long-term impact of health decisions made in one’s 20s
Dr Hiremath stresses, “The choices you make now can significantly impact your health for decades to come. Healthy habits in your 20s can shield you from chronic diseases like hypertension, type 2 diabetes, and heart problems. Maintaining a healthy weight and avoiding smoking are two of the most impactful choices you can make.”
Practical steps young adults can take to establish a strong foundation for their physical and mental health
Ready to take charge of your health? Here’s a simple roadmap provided by Dr Hiremath:
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Get Moving: Combine cardio workouts with strength training to improve overall fitness.
Eat Smart: Focus on whole, unprocessed foods like fruits, vegetables, and whole grains. Limit sugary drinks and processed snacks.
Adopting a healthy lifestyle in your 20s is a proactive way to reduce your risk of chronic diseases later in life (Source: Freepik)
Sleep Well: Aim for 7-8 hours of quality sleep each night. Create a consistent sleep schedule and a relaxing bedtime routine.
Manage Stress: Incorporate stress-reducing activities like yoga, meditation, or spending time in nature into your routine.
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Avoid Harmful Habits: Steer clear of smoking, excessive alcohol, and drug use.
Why early prevention is the best form of defense
Adopting a healthy lifestyle in your 20s is a proactive way to reduce your risk of chronic diseases later in life, asserts Dr Hiremath. “Taking care of your health now is like giving yourself a head start in the race of life. You’ll be more resilient to stress, recover faster from illness, and enjoy a higher quality of life well into your later years.”