Five Easy and Best Health Tips for Today’s Youth

Five Health Tips for Today’s Youth to Be Healthy

Living a healthy life is important for various reasons, as it can have a positive impact on both your physical and mental well-being. Therfore, we enlisted the five health tips for today’s generation to maintain a healthy lifestyle:

A. Regular Physical Activity: Engage in regular exercise or physical activity for at least 150 minutes per week. It can include activities for instances brisk walking, jogging, cycling, or any sport you enjoy. Regular exercise helps in maintaining a healthy weight, improves cardiovascular health, boosts mood, and reduces the risk of chronic diseases [1].

Regular physical activity refers to engaging in physical movement and exercises consistently. It plays a crucial role in maintaining overall health and well-being. Here are some key points to understand about regular physical activity:

1. Benefits for Physical Health: Regular exercise offers numerous benefits for physical health. It helps in maintaining a healthy weight by burning calories and increasing metabolism. It also strengthens the cardiovascular system, improving heart health and reducing the risk of conditions like heart disease, high blood pressure, and stroke. Physical activity also enhances bone density, muscle strength, and flexibility, reducing the risk of osteoporosis and promoting better posture.
2. Mental Health and Well-being: Physical activity is not only beneficial for the body but also for mental health. Engaging in regular exercise releases endorphins often referred to as “feel-good” hormones, which boost mood and reduce feelings of stress, anxiety, and depression. Exercise has been shown to improve cognitive function, memory, and focus and promote better sleep quality.
3. Types of Physical Activity: Physical activity comprises various exercises and movements. It can include activities such as walking, jogging, running, swimming, cycling, dancing, strength training, yoga, and team sports, among others. The key is to find activities that you enjoy, and that suit your fitness level and preferences.
4. Guidelines for Physical Activity: The World Health Organization (WHO) recommends adults aged 18-64 aim for at least 150 minutes of moderate-intensity aerobic activity throughout the week or 75 minutes of vigorous-intensity aerobic activity. Additionally, it is beneficial to include muscle-strengthening activities at least two days per week, targeting major muscle groups.
5. Getting Started: If you’re new to regular physical activity, it’s important to start gradually and listen to your body. Begin with activities of lower intensity and gradually increase the duration and intensity over time. It’s also helpful to vary your activities to keep things interesting and prevent boredom or burnout. Consider seeking guidance from a fitness professional or consulting with a healthcare provider if you have any specific health concerns or limitations.

Take Home Message: Regular physical activity should be enjoyable and sustainable. Finding activities, you genuinely enjoy increases the likelihood of sticking with them long-term, leading to lasting health benefits.

B. Balanced and Nutritious Diet: Focus on consuming a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit the intake of processed and sugary foods and opt for homemade meals whenever possible. Stay hydrated by drinking an adequate amount of water throughout the day [2].

A balanced and nutritious diet is essential for maintaining good health and providing your body with the proper nutrients. Here’s more information about what constitutes a balanced and nutritious diet:

1. Macronutrients: A healthy diet comprises three main macronutrients: carbohydrates, proteins, and fats.

• Carbohydrates: These are the primary energy source for the body and can be found in foods such as fruits, vegetables, whole grains, legumes, and dairy products. Choose complex carbohydrates like whole grains over refined or processed carbohydrates.
  • Proteins: Proteins are important for the growth, repair, and maintenance of body tissues. Good protein sources include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
  • Fats: Healthy fats are necessary for various bodily functions, including providing energy, supporting cell growth, and aiding in the absorption of certain vitamins. Include sources of healthy fats like avocados, nuts, seeds, olive oil, and fatty fish (such as salmon) in your diet while minimizing saturated and trans fats found in processed and fried foods.

• Fruits and Vegetables: These should form a significant part of your diet. They are rich in vitamins, minerals, antioxidants, and dietary fiber. Aim to consume various colorful fruits and vegetables to ensure a diverse range of nutrients.
• Whole Grains: Choose whole grains over refined grains as they contain more fiber, vitamins, and minerals. Examples of whole grains include brown rice, quinoa, whole wheat bread and pasta, oats, and barley.
• Lean Proteins: Opt for lean protein sources, such as skinless poultry, fish, legumes, tofu, and low-fat dairy products. These provide essential amino acids while being lower in saturated fat.
• Healthy Hydration: Stay adequately hydrated by drinking plenty of water throughout the day. Limit the consumption of sugary drinks, including soda and fruit juices, as they are high in added sugars.
• Portion Control: Pay attention to portion sizes to avoid overeating. Use smaller plates, listen to your body’s hunger and fullness cues, and be mindful of eating until you feel satisfied rather than overly full.
• Limit Processed Foods: Minimize the intake of highly processed and packaged foods, often high in added sugars, unhealthy fats, and sodium. Instead, choose whole, unprocessed foods as much as possible.
• Moderation and Balance: Adopting a balanced approach to eating means enjoying a wide variety of foods in moderation. No single food should be the sole focus of your diet, and it’s important to balance nutrients from different food groups.

Take Home Message: Everyone's nutritional needs may vary based on age, sex, activity level, and specific health conditions. It's advisable to consult with a registered dietitian or healthcare professional for personalized dietary advice and guidance.

C. Adequate Sleep: Establish a consistent sleep routine and aim for 7-9 hours of quality sleep each night. Sufficient sleep promotes overall well-being, enhances cognitive function, boosts immune function, and helps maintain a healthy weight [3].

Adequate sleep is crucial for overall health and well-being. Here are some scientific facts about the importance of adequate sleep:

1. Restorative Function: Sleep plays a vital role in restoring and rejuvenating the body. During sleep, the body repairs tissues, consolidates memories and releases growth hormones. It also helps regulate metabolism, immune function, and hormonal balance.
2. Cognitive Function and Performance: Sufficient sleep is essential for optimal cognitive function and performance. Studies have shown that sleep deprivation impairs attention, concentration, problem-solving, and decision-making skills. It also negatively affects memory consolidation and learning ability.
3. Mood and Mental Health: Inadequate sleep has been linked to an increased risk of mental health issues such as depression and anxiety. Lack of sleep can disrupt emotional regulation and lead to mood swings, irritability, and decreased overall well-being.
4. Physical Health: Chronic sleep deprivation has been associated with a higher risk of various health conditions, including obesity, diabetes, cardiovascular disease, and weakened immune function. Sleep deficiency can disrupt the balance of appetite-regulating hormones, leading to increased appetite and a higher likelihood of weight gain.
5. Hormonal Regulation: Sleep is intricately connected to hormonal regulation in the body. Lack of sleep can disrupt the balance of hormones like cortisol (the stress hormone), insulin (regulates blood sugar), and leptin and ghrelin (appetite-regulating hormones). These imbalances can contribute to weight gain, insulin resistance, and an increased risk of metabolic disorders.
6. Sleep Duration and Quality: The National Sleep Foundation recommends that adults aim for 7-9 hours of quality sleep per night for optimal health. However, individual sleep needs may vary. It’s important to prioritize sleep duration and quality by practicing good sleep hygiene, such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, and practicing relaxation techniques before bedtime.
7. Sleep and Technology: Electronic devices, particularly before bedtime, can interfere with sleep quality. The blue light emitted by screens can disrupt the production of melatonin, a hormone that regulates sleep-wake cycles. Additionally, engaging in stimulating activities on electronic devices can make it harder to fall asleep.
8. Sleep Debt: Consistently not getting enough sleep creates a debt that accumulates over time. It cannot be fully compensated by sleeping longer on weekends alone. Prioritizing regular, sufficient sleep daily is essential to maintain optimal health and functioning.

Take Home Message: It's important to prioritize sleep as a part of a healthy lifestyle. If you are experiencing persistent sleep difficulties or have concerns about your sleep patterns, it is recommended to consult a healthcare professional for proper evaluation and guidance.

D. Limit Screen Time: Minimize excessive screen time spent on smartphones, tablets, computers, and television. Prolonged screen exposure can lead to sedentary behavior, eye strain, poor posture, and disrupted sleep patterns. Instead, prioritize activities that involve physical movement, social interaction, and mental stimulation [4].

Limiting screen time can have significant benefits for both physical and mental well-being. Here’s more information about the importance of reducing screen time:

1. Sedentary Behavior: Excessive screen time often leads to sedentary behavior, where individuals spend long periods sitting or lying down. This can contribute to a more sedentary lifestyle, associated with a higher risk of obesity, cardiovascular disease, type 2 diabetes, and other chronic health conditions.
2. Physical Health: Spending excessive time on screens often means less time for physical activities and exercise. Regular physical activity is crucial for maintaining a healthy weight, supporting cardiovascular health, improving muscle strength and flexibility, and promoting overall well-being.
3. Eye Health: Extended screen time can cause digital eye strain or computer vision syndrome. Symptoms may include eye fatigue, dryness, redness, blurred vision, and headaches. Taking breaks from screens and practicing eye exercises can help alleviate these symptoms.
4. Sleep Disruption: The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep-wake cycles. Exposure to screens before bedtime can disrupt sleep patterns, leading to difficulties falling asleep or experiencing poor-quality sleep. Establishing a screen-free period before bed can help improve sleep quality.
5. Mental and Emotional Well-being: Limiting screen time can positively impact mental and emotional well-being. Excessive screen use has been linked to increased feelings of stress, anxiety, and depression. Reducing screen time allows more time spent engaging in activities promoting social interaction, physical movement, creativity, and relaxation.
6. Social Connection: Excessive screen time can lead to social isolation and reduced face-to-face interactions. It’s important to prioritize real-life social connections and engage in activities that involve direct human interaction for better social and emotional health.
7. Productivity and Focus: Spending too much time on screens can be a major distraction and hinder productivity. Limiting screen time can improve focus and concentration, allowing for better performance in work, studies, and other tasks.

To limit screen time effectively:

• Set specific time limits for screen use and stick to them.
• Create screen-free zones or designated times in your home, such as during meals or before bedtime.
• Engage in alternative activities that don’t involve screens, such as hobbies, physical exercise, reading, or spending time outdoors.
• Use screen time tracking apps or device features to monitor and manage your screen time.
• Practice digital detoxes or screen-free days periodically to give your mind and body a break.

Take Home Message: You can promote a healthier and more fulfilling lifestyle by consciously reducing screen time and balancing screen use and other activities.

E. Stress Management: Practice meditation, deep breathing exercises, yoga, or mindfulness to reduce stress. Chronic stress can have negative effects on both physical and mental health. Take breaks, engage in hobbies, maintain a work-life balance, and seek social support when needed [5].

Stress management is essential for maintaining overall well-being and coping with the challenges of everyday life. Here’s more information about stress management and its benefits:

1. Understanding Stress: Stress is the body’s response to perceived threats or demands. While some stress can motivate, chronic or excessive stress can negatively affect physical and mental health. It’s important to recognize the signs of stress, including irritability, anxiety, difficulty concentrating, changes in appetite or sleep patterns, and physical symptoms like headaches or muscle tension.
2. Stress Management Techniques: Various techniques can help manage and reduce stress levels. Some effective strategies include:

• Relaxation Techniques: Deep breathing exercises, progressive muscle relaxation, meditation, and mindfulness practices can help calm the mind and relax the body.
  • Exercise: Engaging in regular physical activity not only benefits physical health but also helps in reducing stress. Exercise releases endorphins, which are natural mood lifters and stress reducers.
  • Time Management: Effective time management can help reduce feelings of being overwhelmed. Prioritizing tasks, setting realistic goals, and breaking larger tasks into smaller, manageable steps can make them feel more achievable.
  • Healthy Lifestyle: Maintaining a balanced diet, getting regular sleep, and staying hydrated is important for overall well-being and stress reduction.
  • Social Support: Sharing feelings and concerns with trusted friends or family can provide emotional support and help alleviate stress. Connecting with others and maintaining healthy relationships is crucial for stress management.
  • Hobbies and Activities: Engaging in activities that bring joy and relaxation, such as hobbies, creative outlets, or spending time in nature, can provide a healthy distraction from stressors.

• Cognitive Restructuring: This technique involves identifying and challenging negative or distorted thoughts contributing to stress. Reframing negative thinking patterns and adopting a more positive and realistic mindset can reduce stress and improve your overall outlook.
• Self-Care: Taking care of yourself is crucial for stress management. Prioritize self-care activities that help you relax and rejuvenate, such as taking a bath, reading a book, practicing self-compassion, or engaging in activities that bring you joy and fulfilment.
• Seeking Professional Help: If stress becomes overwhelming or persistent, it’s important to seek professional help. Mental health professionals, such as therapists or counsellors, can provide guidance, support, and evidence-based techniques to manage stress effectively.

Take Home Message: Everyone's experience of stress and the most effective stress management techniques can vary. It's important to find what works best for you and to integrate stress management practices into your daily routine. By actively managing stress, you can improve your overall well-being and enhance your ability to cope with life's challenges.

Further Reading

1. Blacklock, R.E., Rhodes, R.E. and Brown, S.G., 2007. Relationship between regular walking, physical activity, and health-related quality of life. Journal of Physical Activity and Health, 4(2), pp.138-152. https://doi.org/10.1123/jpah.4.2.13
2. https://apps.who.int/iris/bitstream/handle/10665/325828/EMROPUB_2019_en_23536.pdf
3. Ramar, K., Malhotra, R.K., Carden, K.A., Martin, J.L., Abbasi-Feinberg, F., Aurora, R.N., Kapur, V.K., Olson, E.J., Rosen, C.L., Rowley, J.A. and Shelgikar, A.V., 2021. Sleep is essential to health: an American Academy of Sleep Medicine position statement. Journal of Clinical Sleep Medicine, 17(10), pp.2115-2119. https://doi.org/10.5664/jcsm.9476
4. Ponti, M., Bélanger, S., Grimes, R., Heard, J., Johnson, M., Moreau, E., Norris, M., Shaw, A., Stanwick, R., Van iPadLankveld, J. and Williams, R., 2017. Screen time and young children: Promoting health and development in a digital world. Paediatrics & Child Health. https://doi.org/10.1093/pch/pxx123 
5. Edwards, D. and Burnard, P., 2003. A systematic review of stress and stress management interventions for mental health nurses. Journal of advanced nursing, 42(2), pp.169-200. https://doi.org/10.1046/j.1365-2648.2003.02600.x