Press Play Button Below, Synchronize Reading & Listening "Habits Podcast" *An Audio Blog*
There are many healthy habits men and women should follow to improve their quality of life and to lead a healthier lifestyle. But as an adult, it can be tough to prioritize your health over responsibilities like work and family. Even so, eliminating as many bad health habits as possible is essential for you to become the best and healthiest version of you that you can be in order to live a longer life.
Technology is both a blessing and a curse. While we rely on our smartphones and TVs for entertainment, it’s easy to become distracted by technology these days. This leads to decreased physical activity and laziness, causing many people to develop bad habits that ultimately impact your weight, sleep, nutrition, and mental well-being. Hold yourself accountable for your health so you can live a longer, healthier life and protect yourself from common health concerns.
Once you hit your twenties you’ve probably started to realize all the changes that occur in your life, and it becomes harder to maintain the healthy habits that were once second nature to you. You are most likely responsible for cooking your own meals, sticking to your workout routine, and limiting your screen time to ensure you get enough sleep. If you find yourself slacking in these areas, follow the guidelines below and get started on cultivating healthy habits to improve your lifestyle.
For men in their twenties, some of the biggest and most common health concerns include: mood swings, depression, limited productivity, testicular cancer, and weight gain.
Here’s what you can do:
- It seems self-explanatory, but getting an adequate amount of sleep will improve your mood, help combat depression, and increase your energy so you can lead a more productive lifestyle. The amount of sleep you need varies person to person, but the National Sleep Foundation recommends 7 to 9 hours of sleep for men in their twenties. Making an effort to get more shut eye will help you to perform better at work, give your brain and body time to recover from stress and anxiety, and improve your overall health.
- It can be scary to think of cancer as a common health concern, but testicular cancer is the most commonly diagnosed cancer for men ages 15 to 44. The good news, testicular cancer is 99% survivable when caught early. A great way to be proactive about preventing cancer is to perform monthly self-checks and increase your awareness of the early symptoms of testicular cancer, like a lump on the testical or if a testical becomes larger or swollen. Luckily for men, many brands, like Tommy John, are dedicated to furthering the conversation about improving healthy habits. Through Tommy John’s partnership with the Testicular Cancer Foundation, they are able to increase awareness of the risks associated with testicular cancer and educate men on the symptoms, which can literally save a life. Their support doesn’t stop there, their dedication to creating quality boxer briefs and base layers ensures men are comfortable no matter the situation.
- Once you hit your twenties you realize you can’t eat like you used to, and therefore some people find it’s harder to maintain a healthy weight. Avoid gaining an unhealthy amount of weight by maintaining a balanced diet and sticking to a regular exercise routine. Also try to educate yourself on how to cook healthy meals at home and then meal-prep for your week - that way you aren’t relying on eating out and end up losing track of what you are putting into your body. Download MyFitnessPal and track your calories and macros, fitness activity, and water intake, that way you stay on top of your nutrition habits and visualize your weekly progress. Being an advocate for creating your own healthy habits will last beyond your twenties and lead to a healthier you!
For women in their twenties, some of the biggest and most common health concerns are: increased risk of skin cancer, osteoporosis, and cervical cancer.
Here’s what you can do:
- For many people, laying out or participating in outdoor activities in the sun is relaxing and enjoyable, and can become addicted once we see our skin Bronzing. But it’s very dangerous to ignore the risks of being outside in the sun unprotected. You don’t have to reserve sunscreen for the beach, in fact, doctors suggest wearing a daily moisturizer with at least SPF 30 in order to keep your skin glowing and fresh. Skin cancer is preventable when caught early, so make sure you get into the habit of applying sunscreen, avoiding indoor tanning beds, performing self-checks, and scheduling regular checkups with your doctor or dermatologist. To more responsible and cautious you are with your skin, the healthier you will be.
While some women have genetic factors working against them, there are risk factors for osteoporosis that are within your control, like creating and sticking to a balanced and healthy diet. Good bone health is maintained through a diet rich in vitamin D and calcium and an active lifestyle.
- Cervical cancer is the most common cancer in women under the age 35. Women should make it a habit to schedule gynecological exams and routine pap tests every 2 to 3 years to detect any abnormalities and get ahead of the disease, as well as follow up on any abnormal pap test results. Don’t put your health on the back burner or delay follow-up appointments with your doctor as soon as you can to avoid missing out on vital information that can impact your health.
Life can get pretty hectic when you’re entering adulthood, especially in your twenties, but cultivating a healthy lifestyle and sticking to healthy habits will be beneficial to your physical and mental health, and you will thank yourself later on in life!