{"id":205640,"date":"2019-04-26T15:28:02","date_gmt":"2019-04-26T15:28:02","guid":{"rendered":"https:\/\/5f17670acf5743285.temporary.link\/rohsi.org\/?p=205640"},"modified":"2019-04-27T06:23:19","modified_gmt":"2019-04-27T06:23:19","slug":"9-small-but-impactful-health-habits-to-lock-down-in-your-20s","status":"publish","type":"post","link":"https:\/\/rohsi.org\/?p=205640","title":{"rendered":"9 SMALL BUT IMPACTFUL HEALTH HABITS TO LOCK DOWN IN YOUR 20S"},"content":{"rendered":"\n

Make the most of this decade.<\/strong><\/p>\n\n\n\n

Your 20s can spark a rocky journey into self-sufficiency\nthat makes it very easy (tempting, even) to put your health<\/a> on the\nbackburner. For many of us, it can feel like a hamster wheel of working and\nsocializing and doing Big Things\u2014while things like sleep<\/a>,\nnourishment, and exercise fall by the wayside. (Take it from this seasoned\n28-year-old.)<\/p>\n\n\n\n

It also doesn\u2019t help that we\u2019re often told we\u2019re \u201cso young!\u201d\nand \u201chave nothing to worry about!\u201d even when it may not feel that way. Your 20s\nare filled with people telling you that you have your whole life ahead of you,\nthat it\u2019s totally OK to just relax and enjoy yourself. And while that\u2019s all\nnice and valid, it can also contribute to a pretty lackluster attitude around\ntaking care of yourself, especially if you\u2019re generally considered to be in\ngood health.<\/p>\n\n\n\n

The thing is, it\u2019s a whole lot easier to maintain good\nhealth than it is to reverse course once something is wrong. So, even though\nphrases like \u201cpreventive health screenings\u201d and \u201cflexible spending accounts\u201d\nmight make your eyes glaze over (same, TBH), it\u2019s worth thinking about this\nstuff in your 20s and setting good habits as early as possible. It can also\njust feel good to be more mindful about your health in this often transitional,\nstressful time of our lives. You\u2019re looking out for Current You and Future You.<\/p>\n\n\n\n

\u201cThe earlier you start to get into a routine of these\nhealthy habits, the easier it is to keep them in your life when it gets …\nmore complicated,\u201d Erin Snyder<\/a>, M.D., an associate professor of medicine and\nclinician-educator at the University of Alabama at Birmingham School of\nMedicine, tells SELF.<\/p>\n\n\n\n

With that in mind, here are nine health habits experts\nrecommend nailing down in your 20s.<\/strong><\/p>\n\n\n\n

1. Check in with a primary care doctor once a year.<\/strong><\/p>\n\n\n\n

\u201cMost women in their 20s are generally healthy and pretty\nbusy, so many don\u2019t seek medical attention until they have a problem,\u201d Amber\nTully<\/a>, M.D., a family medicine physician at the Cleveland Clinic, tells\nSELF. Sure, options like visiting the nearest urgent care\ncenter<\/a> can be great in a pinch. But you\u2019ll benefit much more in the\nlong run from establishing a relationship with a primary\ncare practitioner<\/a> (PCP), Dr. Tully says.<\/p>\n\n\n\n

This means finding a great doctor you trust whose approach\nand values align with yours, Dr. Tully explains. For instance, you may be most\nconcerned with finding a provider who will be a validating LGBTQ+\nally<\/a> or who has a certain approach to care that you find helpful or\nvalidating.<\/p>\n\n\n\n

The next step is making (and keeping) an annual\ncheckup<\/a> with that person. This will help you stay up-to-date on\ngeneral health screenings and build a clinical\nhistory<\/a>. Then, when something like a scratchy throat or swollen\nvulva<\/a> pops up, \u201cYou already have someone who knows you and your\nhistory, and who you feel comfortable talking with,\u201d Dr. Tully says. (They\u2019ll\nalso probably be more likely to squeeze you in for a last-minute appointment,\nDr. Tully adds.)<\/p>\n\n\n\n

2. Find ways to move that you actually enjoy.<\/strong><\/p>\n\n\n\n

You already know that getting exercise<\/a> is\nessential to good health at any age. But incorporating working out into your\nregular routine in your 20s can set the stage for lifelong physical activity.<\/p>\n\n\n\n

\u201cYour 20s are a great time to get into this habit of\nexercise,\u201d Dr. Snyder says. \u201cWhen life throws you curveballs, you’re able to\nroll with things because you\u2019re motivated to figure out where to put your\nexercise time.\u201d For instance, if you spend a year or two really into boxing or\nlifting or yoga, you\u2019re more likely to prioritize time for that activity even\nwhen things get hectic (or especially when things get hectic).<\/p>\n\n\n\n

If you haven\u2019t yet discovered what kind of physical activity\nyou really enjoy, now\u2019s the time to experiment. Maybe you like to knock it out\nwith spurts of full-body HIIT<\/a> or take your sweet time in savasana<\/a>.\nFrom hiking<\/a> to rowing<\/a> to, hell, underwater rock running<\/a>, there are so many possibilities\nout there.<\/p>\n\n\n\n

Once you do figure out what you like, think about what a\nsustainable workout schedule looks like for you, Dr. Snyder says. What time of\nday works best? How many times a week is realistic? Do trendy boutique classes<\/a> or a gym membership<\/a> fit into your budget, or are you more\ninto apps<\/a> or no-equipment<\/a>, at-home<\/a> workouts? Here are some more tips<\/a> on starting a fitness routine from scratch if you\nhave zero idea where to start.<\/p>\n\n\n\n

3. Learn to cook a few things that you actually like\neating.<\/strong><\/p>\n\n\n\n

If your culinary prowess is currently limited to the\nmicrowave, it\u2019s worth getting more comfortable in the kitchen. \u201cLearning how to\ncook is such a vital skill to cement in your 20s,\u201d Dr. Snyder says. The goal is\nto build up a repertoire of meals you love to make (and devour), Dr. Snyder\nexplains. This makes it so much easier to fuel your body and mind in whichever\nway helps you feel best, plus it can be a great way\nto save money<\/a>.<\/p>\n\n\n\n

Try setting aside a couple of nights a week to make dinner for one<\/a> or meal prep<\/a>,\nand think of how to make it fun even if it doesn\u2019t come naturally to you (yet).\nTry a discounted trial period for a meal-kit delivery service<\/a> or find a cooking class on\nGroupon for you and a friend. Incorporate seasonings<\/a> you\u2019ve never tried, whip up a gourmet\nversion of a childhood favorite<\/a>, or join the slow-cooker<\/a> movement.<\/p>\n\n\n\n

Cooking doesn\u2019t have to be hard, so don\u2019t feel intimidated.\nThere are tons of unfussy, budget-friendly recipes<\/a> out there. You don\u2019t\neven have to chop<\/a>, dirty more than one pan<\/a>, or make a special trip<\/a> to the grocery store if that\u2019s not your\nthing.<\/p>\n\n\n\n

4. Get enough sleep. Seriously.<\/strong><\/p>\n\n\n\n

People in every decade of life are missing out on\nvaluable rest<\/a>. But people in their 20s may be particularly prone to\nneglect sleep<\/a> because it can feel easier to get by on a few\nhours or rebound from all-nighters, Dr. Tully says. Ah, youth.<\/p>\n\n\n\n

But, don\u2019t do this. The drawbacks of sleep deprivation\naren\u2019t just limited to next-day irritation and brain fog. If you\u2019re already\nprone to health issues such as anxiety<\/a> and depression<\/a>,\nchronic sleep deprivation could leave you even more vulnerable<\/a>. If you drive while too\ntired, your drowsiness could put\nyour life at risk<\/a>.<\/p>\n\n\n\n

To avoid sleep deprivation, prioritize getting seven\nto nine hours of rest a night<\/a> and practicing good sleep hygiene<\/a>, like by sticking to the same sleep and\nwake times as much as possible. Yes, this might feel impossible in your 20s.\nYou don\u2019t have to be perfect\u2014just try.<\/p>\n\n\n\n

5. Carve out time for regular stress relief.<\/strong><\/p>\n\n\n\n

Clearly, your 20s can be full of upheaval. To cope, figure\nout what forms of self-care<\/a> and\nstress management help you deal with whatever life flings at you. It can be\nanything, really. Exercise can help mitigate the effects of stress. So\ncan mindfulness meditation<\/a>, journaling<\/a>, quality time with good friends, ballet<\/a>, curling up with tea and a book, therapy<\/a>, and unplugging from tech<\/a>. The key is that it\u2019s something you do\njust for you, Dr. Snyder says.<\/p>\n\n\n\n

Whether it\u2019s stepping away from your desk at 2 P.M. every\nday to recharge or a weekly date night with your partner, make your stress\nrelief happen consistently in order for it to become a habit. \u201cYou need to\nblock out time,\u201d Dr. Snyder says. You can even earmark time for stress relief\non your calendar if that will help.<\/p>\n\n\n\n

6. Wear sunscreen every time you go outside.<\/strong><\/p>\n\n\n\n

The single best dermatological action you can take in your\n20s is literally just wearing sunscreen, Dr. Tully says.<\/p>\n\n\n\n

Exposure to ultraviolet radiation from the sun (and tanning\nbeds) causes damage that can lead to skin\ncancer<\/a>, according to the National Cancer Institute<\/a> (NCI). If you\u2019re concerned\nwith signs of aging, like wrinkles, know that UV damage can cause that\nprematurely, too.<\/p>\n\n\n\n

To protect yourself, wear sunscreen\non your face<\/a> and neck every single time you\u2019re going outside, Dr.\nTully says. (Go for a broad-spectrum sunscreen with at least SPF 30<\/a> to protect against multiple types of\nultraviolet damage. Sorry, but makeup with SPF doesn\u2019t cut it<\/a>.) You should also slather\nany other exposed skin with sunscreen before heading outside. Beyond that, wear\nsunglasses with broad-spectrum UV protection and a broad-brimmed hat for extra\nprotection, and generally limit the amount of time you spend in the sun,\nespecially mid-morning to late afternoon. Of course, sometimes you just want to\nenjoy some sun in the middle of the afternoon, which is fine. Live your life.\nJust be sure to stay on top of your sunscreen application while you\u2019re at it.<\/p>\n\n\n\n

Finally, don\u2019t set foot near a tanning bed, please. If you\nreally want a tan, consider getting it sprayed on<\/a> instead.<\/p>\n\n\n\n

7. If you\u2019re not trying to get pregnant, find a birth\ncontrol method that works for you.<\/strong><\/p>\n\n\n\n

If you\u2019re sexually active with anyone who can get you\npregnant but you don\u2019t want to have kids (now or ever), you could obviously\nbenefit from some birth control. But there are so many options out there\u2014both\nhormonal and non-hormonal\u2014so it\u2019s worth thinking about what exactly you want\nfrom a contraceptive method.<\/p>\n\n\n\n

If you\u2019re not sure which birth control would work best for\nyou, talk to your ob\/gyn. Be honest with them about anything you\u2019re looking for\nin addition to pregnancy protection (like if you want to stop\nyour period<\/a>) and when (if ever) you might want to have kids. That will help\ninform your choices. For instance, if you want to have a baby soon and like the\nreassurance of taking a pill every day, oral\ncontraception<\/a> could be right for you. If you\u2019re not having sex very\noften and you don\u2019t really want to be on a hormonal method, condoms may be just\nfine. The important thing is that you\u2019re using whatever method you choose\nconsistently and correctly.<\/p>\n\n\n\n

You should also be realistic about what kind of\ncontraception fits most easily into your life. The success of many forms of\nbirth control (like condoms, pills, the vaginal ring<\/a>,\nand the patch) can change depending on whether you use the contraception perfectly\nevery single time or typically (as in, you mess up taking it at some point).<\/p>\n\n\n\n

It\u2019s also important to be pretty content with your method of\nbirth control so that you stay on it. If the side\neffects<\/a> are making you unhappy, talk to your ob\/gyn about trying\nsomething different instead of letting your birth control lapse.<\/p>\n\n\n\n

8. Have safe sex every single time.<\/strong><\/p>\n\n\n\n

Safe sex isn\u2019t always about pregnancy protection. It\u2019s also\nabout protecting yourself from sexually transmitted infections<\/a> as much as you can.<\/p>\n\n\n\n

Unless you and your partner have both been tested and are in\na monogamous relationship, that might mean using an external condom (worn by a\nperson with a penis), an internal condom (worn by a person with a vagina), or\na dental\ndam<\/a> for any oral\/genital action. This won\u2019t protect you from all STIs,\nsince infections like herpes<\/a> and human\npapillomavirus<\/a> can be transmitted via intimate skin-to-skin contact.\nBut it\u2019s better than nothing.<\/p>\n\n\n\n

Your 20s are also a good time to practice taking control of\nyour sexual and reproductive health by, you know, actually talking to sexual\npartners about getting tested. Here\u2019s how to do that<\/a> as easily as possible.<\/p>\n\n\n\n

9. See an ob\/gyn once a year, too.<\/strong><\/p>\n\n\n\n

Just like with a PCP, building a relationship with an ob\/gyn\nyou love can be invaluable.<\/p>\n\n\n\n

Seeing your ob\/gyn every year<\/a> will typically entail a\npelvic exam and breast exam. It also gives you a chance to discuss any concerns\nabout your sexual and reproductive health, like wanting to try new birth\ncontrol<\/a> or experiencing a weird pain during sex.<\/p>\n\n\n\n

Also, you need Pap smears pretty regularly in your 20s,\nand cervical cancer screenings<\/a> are one of the most\nessential evaluations for people with vaginas in their 20s, says Dr. Snyder. In\nyour 20s, you should get a Pap\nsmear<\/a> to check for abnormal cervical cell changes at least every three\nyears, according to the U.S. Preventive Services Task Force<\/a>. You may need them more\nfrequently than that depending on the results. (Here are some tips<\/a> for\nmaking the experience as stress-free as humanly possible.)<\/p>\n\n\n\n

Finally, you should be testing for STIs<\/a> regularly. All sexually active people with\nvaginas under 25 and those over 25 with certain risk factors (like new or\nmultiple sex partners or a partner with an STI) should be tested for gonorrhoea\nand chlamydia annually, according to the Centres for Disease Control and Prevention<\/a> (CDC).\nDepending on your relationship status and how much sex you have, it may or may\nnot make sense to have these kinds of tests once a year, or it may be best to\nhave them more often. Talking to your ob.\/gyn at your annual appointment is a\ngreat way to figure out what makes sense for you.<\/p>\n\n\n\n

https:\/\/www.self.com\/story\/healthy-habits-20s<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Make the most of this decade. Your 20s can spark a rocky journey into self-sufficiency that makes it very easy (tempting, even) to put your health on the backburner. For many of us, it can feel like a hamster wheel of working and socializing and doing Big Things\u2014while things like sleep, nourishment, and exercise fall by the wayside. […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[61],"tags":[],"class_list":["post-205640","post","type-post","status-publish","format-standard","hentry","category-healthy-tips"],"yoast_head":"\n9 SMALL BUT IMPACTFUL HEALTH HABITS TO LOCK DOWN IN YOUR 20S - Rays of Hope Support Initiative<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/rohsi.org\/?p=205640\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 SMALL BUT IMPACTFUL HEALTH HABITS TO LOCK DOWN IN YOUR 20S - Rays of Hope Support Initiative\" \/>\n<meta property=\"og:description\" content=\"Make the most of this decade. Your 20s can spark a rocky journey into self-sufficiency that makes it very easy (tempting, even) to put your health on the backburner. For many of us, it can feel like a hamster wheel of working and socializing and doing Big Things\u2014while things like sleep, nourishment, and exercise fall by the wayside. 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