Your 20s might feel like the time to live freely and figure things out, but it’s also the perfect decade to build a strong foundation for your long-term health.
Experts say these key habits can make all the difference.
Find a primary doctor you trust
Once you’ve outgrown your pediatrician, it’s time to establish care with a general practitioner.
This healthcare provider will become your go-to for everything from routine checkups to more serious concerns, so finding someone you trust and feel comfortable with is crucial for long-term health management.
Make appointments with your dentist and eye doctor
Young adults often skip these visits, but regular dental cleanings help prevent more than cavities — they can reduce the risk of heart disease.
Eye exams are equally important, helping catch early signs of issues that may affect your vision long-term.
Understand your family’s medical history
Now is the time to start those important conversations with your parents and grandparents.
Knowing your family’s health history gives you insight into potential risks for conditions like cancer, heart disease, diabetes, and Alzheimer’s — and allows your doctor to create a more tailored health plan.
Build healthy eating habits
What you eat in your 20s matters. Create a balanced diet with fruits, vegetables, and lean proteins while limiting processed foods.
Establishing good nutrition habits now will make it easier to maintain them as life gets busier later on.
Monitor your gut health
Digestive issues such as irritable bowel syndrome (IBS) commonly appear during your 20s, especially among women.
If you notice changes in your bowel movements, persistent discomfort, or unusual symptoms like blood in your stool, don’t ignore them — consult a specialist.
Make movement a regular part of your week
The official recommendation is 150 minutes of moderate exercise (or 75 minutes of vigorous activity) each week, plus strength training twice a week.
Regular physical activity improves heart health, strengthens bones, and has a major positive impact on your mental health.
Prioritize quality sleep
Sleep might be the first thing to go when life gets busy, but it’s critical for cognitive function, heart health, and emotional balance.
Establish consistent sleep routines now to set yourself up for decades of better rest and overall wellness.
Protect your skin every day
Sun damage isn’t just about sunburns — it accelerates aging and increases skin cancer risk. Wear sunscreen with at least SPF 30 daily, even indoors near windows.
Incorporating retinol at night and vitamin C in the morning can further defend your skin from long-term harm.
Catch up on essential vaccinations
Your 20s are your final chance to get certain vaccines, like the HPV vaccine, which protects against multiple types of cancer.
Check if you’ve missed others, such as hepatitis B, and stay current with annual shots for the flu and COVID-19 to protect both yourself and those around you.
Take your mental health seriously
Mental health struggles such as anxiety, depression, and stress-related disorders often begin in your 20s — particularly among women.
It’s important to have open conversations with your doctor and include mental health screenings in your routine checkups.
This article is based on information from National Geographic.