Columnist Nozaina: Lifestyle diseases are health issues that arise primarily due to the way one lives. People often believe that lifestyle diseases occur later in life. The truth is that these diseases show up earlier than ever, particularly in young adults. You may be in your 20s or early 30s. The habits that you formed today could silently pave the way for an upcoming illness. Lifestyle diseases do not attack overnight. They are rooted in everyday choices and build slowly. How much sleep you get, how well you manage your stress, how physically active you are, and what you eat—all these choices.
You have control over these diseases, and most of them are preventable. These diseases are the result of poor habits such as smoking, chronic stress, excessive alcohol consumption, unhealthy diets, and sedentary behaviors. Lifestyle diseases are not contagious. If these diseases do not receive early management and recognition, they can quietly become life-altering.
Lifestyle diseases are type 2 diabetes, obesity, fatty liver disease, cardiovascular disease, hypertension, certain types of cancer, and chronic respiratory issues (asthma). Most of them are related to a long-term neglect of basic self-care routines. The rise of processed food cultures, desk jobs, and late-night screens only adds fuel to the fire, particularly among college students and young working professionals. Due to the rapid shift in lifestyle over the past years, more young people are diagnosed with conditions that were once seen in older adults. Here are many features that increase the risk of lifestyle illnesses in young adults.
Food Choices
Fast food is convenient; that’s why our youth prefer it over staple food. These foods are high in unhealthy sugar, fats, and salt. Late-night snacking and sugary drinks lead to weight gain and hormonal imbalance. The unhealthy eating pattern in young adults directly leads to obesity. The strongest indicator of future health diseases is obesity.
Sedentary Routine
Spending most of your time seated with limited movement means a sedentary routine, such as watching TV, spending time on the phone, working at a desk, or studying for long hours. Numerous people have sedentary lifestyles. A sedentary lifestyle could be harmful if it continues for a long time. When you sit for many hours without any physical activity, your body’s metabolism slows down. When metabolism slows down, the body burns fewer calories, which can cause weight gain over time. Sitting for a long time can also increase the level of cholesterol in the blood. High cholesterol affects heart health. Due to sedentary lifestyles, our bodies cannot use insulin properly, which raises blood sugar levels. Physical inactivity for a long period of time can raise the risk of developing type 2 diabetes.
Sleep Disruption
Working late at night beyond bedtime or binge-watching may look harmless, but poor quality of sleep affects your appetite, emotional balance, and hormones. Lack of sleep can also increase the possibility of lifestyle diseases such as heart problems and diabetes.
Mental Health and Stress
Social comparisons, deadlines, work-related burnout, and academic pressure can cause chronic stress. Constant stress alters the function of the body, affecting everything from the immune system to digestion and heart rate. You may not feel the effect instantly, but over time, it shapes into something much higher.
Substance Use
Vaping, smoking, and excessive use of alcohol may be imitated as social habits, but their regular consumption can weaken the lungs, heart, liver, and overall immune system. Excessive consumption of these substances opens the door to lifestyle disorders that can take years of your life.
Warning Signs of Lifestyle-Related Illnesses
The warning signs are frequently overlooked because they look insignificant or unrelated to severe illnesses. But your body sends indirect signals.
- Change in sleep pattern
- Unexplained weight loss or gain
- Recurrent fatigue
- Difficulty concentrating
- Irritability or mood swings
- Palpitation or irregular heart rate
- Hair fall or skin breakouts
- Acid reflux or recurring digestive issues
If you notice two or more signs of lifestyle disorders, get checked in with a doctor, because early detection can prevent them from turning into chronic lifestyle-related illnesses.
Obesity
Obesity is a red flag in young adults; it’s not about appearance, it’s about what’s happening inside the body. Every extra pound affects every organ of the body. Obese young adults are more likely to face
- High cholesterol and high blood pressure
- Insulin resistance, which can lead to diabetes
- Sleep apnea and breathing difficulties
- Increased risk of polycystic ovarian syndrome
- Early joint issues
Many signs may go undiagnosed until they cause major problems. It is essential to monitor weight, waist circumference, and energy levels once a month.
How can you prevent lifestyle diseases?
Small steps make a big difference. You can avoid lifestyle diseases with constant efforts. It’s not an overnight change. You have to build habits that stick.
Be physically active. Do 30 minutes of physical activity daily. Whether it’s dancing, walking, jogging, cycling, swimming, or any other kind of movement, it helps to keep our metabolism active and our heart healthy.
Eat a balanced diet. Emphasis on lean protein, whole grains, vegetables, and fruits. Limit the usage of sugary drinks, processed snacks, and fast foods. Try to drink at least 2 liters of water daily, because hydration matters a lot.
Set a consistent bedtime routine. Reduce screen time before bed. Our body repairs, resets, and recovers during sleep. Aim to get 7 hours of sleep each night.
Proactively manage stress. Build time in your daily schedule for relaxation. This can be meditation, journaling, reading, or catching up with friends. Your mental well-being plays a major part in physical health.
Regular health checkups are important, even if you feel healthy. It’s good to do basic health screening at least once a year. BMI, liver function tests, renal function tests, cholesterol, and blood pressure can give early hints about overall health.
Quit harmful habits. If you drink or smoke regularly, seek help to quit or cut down. The earlier you quit, the easier it is to reverse the damage.
Lifestyle diseases are not limited to older adults; they are also affecting the lives of young people faster than ever. It’s a wake-up call. Start with one good habit. Whether it’s healthy food, physical activity, or mindful living.