Malaysia Healthcare Chronicles


If you’re in your 20s, it is a period when you are at the peak of your health and want to experience new things in life, experimenting with exciting activities and practices. However, it’s also an ideal time to prioritise healthcare and preventive measures.

Few young adults in their 20s realise however, that many of their habits today will influence their health later in life.

Unhealthy practices like smoking, alcohol consumption, and chronic lack of sleep will show their effects a few decades down the road.

Therefore, here are some tips on how to care for your body early on in life so that your older self will ultimately feel better and thank you for it:

Establish Regular Visits with Your Doctor

Now that you’re an independent adult, it’s time to settle down with a general practitioner you trust, as well as other common specialists like cardiologists, physicians, dentists and more.

Sticking to one doctor for the long term is important as it enables a more accurate diagnosis based on your medical history and treatment records.

Schedule Annual Health Screenings

Yearly health screenings are one of the most effective ways of detecting asymptomatic illnesses and conditions.

It also allows you to know the state of your own body, such as blood sugar levels, cholesterol, lipids, blood pressure and other indications of how your organs and metabolism are performing.

Ensure Adequate Sleep

One of the perks of being young is that you’re able to survive several days with very little sleep, whether you’re staying up to play video games, finish assignments, chase work deadlines, or hang out with friends.

The effects of insufficient sleep will rear its ugly head once you are out of your twenties. Make lifestyle improvements by minimising the number of nights you stay up late and make sure you get at least 7 to 8 hours of quality sleep daily.

Maintain Healthy and Balanced Meals

As children, we often depend on our mothers or caretakers to prepare our meals. However, preparing healthy homemade meals becomes a chore when you’re living alone.

Therefore, many people resort to eating instant noodles or fast food which promotes unhealthy practices.

If you find yourself in a situation where you’re too busy to cook, make sure you pack healthier alternatives like mixed rice or salads more often than fast food and fried food.

For lifestyle improvements, incorporate more fruits into your diet in replacement of desserts.

Prioritise Regular Exercise

Dedicate about 20 minutes a day at least three times a week to exercise. If you feel you need an external motivation factor, you can join a gym.

Otherwise, simple brisk walking, jogging, or running around your neighbourhood is good enough.

Exercise not only promotes better weight control, but it also helps you regulate blood pressure and de-stress.

Take Care of Your Mental Health

The fast-paced lifestyle of most young adults means that they’re often exposed to a significant amount of stress.

If this continues, it can lead to a host of mental conditions like depression, and anxiety.

Therefore, if you feel like you’re unhappy with your life or job, and it is reaching a critical stage, do consider seeking professional help.

Avoid Risky Behaviours

High risk behaviours don’t just mean smoking, doing drugs or drinking, it also involves activities which can cause accidents, like motor vehicle racing. These types of habits should be minimised or eliminated.

Avoiding risky behaviour also means staying away from promiscuous and unprotected sex, which may lead to venereal diseases like HIV, gonorrhea, syphilis, herpes and more.

Now that you know what you should do to reduce unhealthy practices and ensure that your health is improved in your 20s, all you need to do is to keep it up.

Your efforts will not go to waste, and you will feel the difference several decades down the road!

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