Younger Doesn’t Mean Healthier: Protect Your Future with Better Eating Habits
When we think about life in our 20s or 30s, we often imagine the best years of living—traveling, building careers, raising families, and enjoying the energy that comes with youth. But surprising new data tells a different story: younger adults are getting sick more often than you’d expect. On average, those aged 18 to 29 report being ill 3.4 times in the past year, compared to only 1.9 times for adults aged 50 to 55.1 So, what’s going on?
A significant culprit appears to be lifestyle—particularly diet. More and more young adults are facing conditions like obesity, which can lead to worrying health problems such as type 2 diabetes, high blood pressure, heart disease, stroke, and even cancer.2 The good news? You can take control of your health and lower your risk of these critical illnesses by making changes to what you eat.
The Power of Nutrition in Preventing Critical Illness
As your diet is a major factor in both preventing sickness and boosting your immune system, you can make a few small changes to your eating habits. Here’s what you can do:
1. Eat for Your Body’s Energy Needs
The foundation of any healthy diet is understanding your calorie requirements. How much energy your body needs depends on your activity level. If you lead a sedentary lifestyle, you’ll need fewer calories. If you’re more physically active, your body needs more calories to carry out tasks.
2. Focus on Balanced Nutrition
It’s not just about the number of calories—quality matters too. The kind of calories you consume plays a vital role in your overall health. A balanced diet includes a variety of fruits, vegetables, lean proteins, and whole grains. These foods provide essential vitamins, minerals, and other nutrients that help your body build resistance to sickness.
3. Cut Back on Sugar, Salt, and Saturated Fat
High sugar intake can contribute to weight gain and diabetes, while too much salt raises your risk for high blood pressure. Saturated fats, found in foods like butter and fatty meats, can lead to heart disease. Reduce your intake of these unhealthy elements to protect your body.
4. Fill Your Plate with Fruits and Veggies
You’ve probably heard this before, but it’s worth repeating: eating at least five portions of varied fruits and vegetables daily is one of the best things you can do for your health. Fruits and vegetables are rich in antioxidants, fiber, and vitamins that help your body fight off illness and inflammation.
5. Eat More Fish, Especially Oily Fish
Fish is an excellent source of protein and essential nutrients. Try to include fish in your diet at least twice a week, and aim for oily fish like salmon, mackerel, and sardines. These are high in omega-3 fatty acids, which are particularly good for heart health.
6. Don’t Fear Carbs—Choose Wisely
Carbohydrates get a bad reputation, but they are an important source of energy. The key is to choose the right kind of carbs. Whole grains and high-fiber options like brown rice, quinoa, and whole wheat bread are better for your body and help keep you full for longer.
7. Stay Hydrated
Drinking enough fluids is essential for overall health. Sugary drinks can add unnecessary calories, so water is the best choice. Tea, coffee, and reduced-sugar drinks can also help you stay hydrated. Remember to increase your fluid intake during hot weather or while exercising.
8. Maintain a Healthy Weight and Stay Active
Healthy eating is just one part of the puzzle. Regular physical activity also helps you maintain a healthy weight, which lowers your risk of critical illnesses. Start small if you need to—take the stairs, walk more, or find a workout you enjoy.
The sooner you take control of your nutrition, the better your chances of living a longer, healthier life.
Start Now: Build Healthy Habits Early
The key to lowering your risk for critical illnesses is to start building healthier habits as early as possible. The sooner you take control of your nutrition, the better your chances of living a longer, healthier life. Small, consistent changes to your diet and lifestyle can have a huge impact on your overall well-being and significantly reduce your risk of critical illness.4
Caring for your well-being also goes hand in hand with managing your finances. With health care prices on the rise, investing in health plans like Health Flex can give you and your family security and peace of mind. These plans help protect you financially from the heavy health care costs that can come with critical illnesses like heart disease, stroke, and cancer.
Start building healthier habits today, and pair them with comprehensive health coverage for a more secure future and better days ahead. It’s never too early to take action—your future self will thank you.
Learn more about our health insurance plans here .
References:
- In Wellness and In Health: A Manulife Study, https://www.manulife.com.ph/about-us/thought-leadership/in-wellness-and-in-health.html
- What to Know About Rising Rates of 'Early-Onset' Cancer, , Accessed October 4, 2024
- Younger generation gets sick earlier and more often than the older generation, researchers find,, Accessed October 4, 2024
- How dietary factors influence disease risk, , Accessed October 4, 2024
- 8 tips for healthy eating, , Accessed October 4, 2024
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