The health habits to nail in your 20s Trust us: they’ll help you make the most of a decade

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 back burner. For many of us, it can feel like a hamster wheel of working and socialising and doing big things – while things like sleep, nourishment, and exercise fall by the wayside. (Take it from this seasoned 28-year-old.) Your 20s are filled with people telling you that you have your whole life ahead of you, that it’s OK to just relax and enjoy yourself. And while that’s all nice and valid, it can also contribute to a pretty lacklustre attitude around taking care of yourself, especially if you’re generally considered to be in good health. The thing is, it’s a lot easier to maintain good health than it is to reverse course once something is wrong. So even though phrases like ‘preventive health screenings’ and ‘flexible spending accounts’ might make your eyes glaze over (same, TBH), it’s worth thinking about this stuff in your 20s and setting good habits as early as possible. It can also just feel good to be more mindful about your health in this often transitional, stressful time of our lives. With that in mind, here are eight health habits experts recommend nailing down in your 20s.

1 check in with your doctor once a year.

“Most women in their 20s are generally healthy and pretty busy, so many don’t seek medical attention until they have a problem,” says Dr Amber Tully, a family doctor. Sure, options like visiting the nearest walk-in centre can be great in a pinch. But you’ll benefit much more in the long run from establishing a relationship with a primary care practitioner (PCP), Dr Tully says. This means finding a great doctor you trust whose approach and values align with yours, Dr Tully explains. For instance, you may be most concerned with finding a provider who’ll be a validating LGBTQ+ ally or who has a certain approach to care that you find helpful or validating. The next step is making (and keeping) an annual checkup with that person. This will help you stay up-to-date on general health screenings and build a clinical history. Then, when something like a scratchy throat or swollen vulva pops up, “You already have someone who knows you and your history, and who you feel comfortable talking with,” Dr Tully says. (They’ll also probably be more likely to squeeze you in for a last-minute appointment, Dr Tully adds.)

2 Find ways to move that you actually enjoy.

Incorporating working out into your daily routine in your 20s can set the stage for lifelong physical activity. If you spend a year or two getting into boxing, weight training or yoga, you’re more likely to prioritise time for that activity even when things get hectic (or especially when things get hectic). If you haven’t yet discovered what kind of physical activity you enjoy, now’s the time to experiment. Once you do figure out what you like, think about what time of day works best and how many times a week is realistic. Do trendy boutique classes or a gym membership fit into your budget, or are you more into apps or no-equipment, at-home workouts?

3 Learn to cook a few things that you actually like eating.

“Learning how to cook is such a vital skill to cement in your 20s,” says Dr Erin Snyder, an associate professor of medicine and clinician-educator at the University of Alabama at Birmingham School of Medicine in the US. The goal is to build up a repertoire of meals you love to make (and devour), she explains. This makes it so much easier to fuel your body and mind in whichever way helps you feel best, plus it can be a great way to save money. Try setting aside a couple of nights a week to make dinner for one or meal prep, and think of how to make it fun even if it doesn’t come naturally to you (yet). Try a discounted trial period for a meal-kit delivery service or find a cooking class online. Incorporate seasonings you’ve never tried, whip up a gourmet version of a childhood favourite or join the slow-cooker movement.

4 Get enough sleep. Seriously.

People in their 20s may be particularly prone to neglect sleep because it can feel easier to get by on a few hours or rebound from all-nighters, Dr Tully says. But, don’t do this. The drawbacks of sleep deprivation aren’t just limited to next-day irritation and brain fog. If you’re already prone to health issues such as anxiety and depression, chronic sleep deprivation could leave you even more vulnerable. To avoid sleep deprivation, prioritise getting seven to nine hours of rest a night and practise good sleep hygiene such as sticking to the same sleep and wake times as much as possible.

5 Carve out time for regular stress relief.

Your 20s can be full of upheaval. To cope, figure out what forms of self-care and stress management help you deal with whatever life throws at you. It can be anything. Exercise can help mitigate the effects of stress. So can mindfulness meditation, journaling, quality time with good friends, ballet, curling up with tea and a book, therapy, and unplugging from tech. The key is that it’s something you do just for you, Dr Snyder says.

6 Wear sunscreen every time you go outside.

Exposure to ultraviolet radiation from the sun (and tanning beds) causes damage that can lead to skin cancer, according to the US National Cancer Institute (NCI). If you’re concerned with signs of ageing such as wrinkles, know that UV damage can cause that prematurely, too.

To protect yourself, wear sunscreen on your face and neck every single time you’re going outside, Dr Tully says. (Go for a broad-spectrum sunscreen with at least SPF 30 to protect against multiple types of ultraviolet damage.) You should also slather any other exposed skin with sunscreen before heading outside. Beyond that, wear sunglasses with broad-spectrum UV protection and a broad-brimmed hat for extra protection, and generally limit the amount of time you spend in the sun, especially mid-morning to late afternoon. Enjoying sun in the middle of the afternoon on occasion is fine. Live your life.

7 If you’re not trying to get pregnant, find a contraceptive method that works for you.

If you’re sexually active with anyone who can get you pregnant but you don’t want to have kids (now or ever), you could benefit from using contraception.

If you’re not sure which contraceptive would work best for you, talk to your doctor. Be honest with them about anything you’re looking for in addition to pregnancy protection (such as if you want to stop your period) and when (if ever) you might want to have kids. That’ll help inform your choices. For instance, if you want to have a baby soon and like the reassurance of taking a pill every day, oral contraception could be right for you. If you’re not having sex often and you don’t want to be on a hormonal method, condoms may be just fine. The important thing is that you’re using whatever method you choose consistently and correctly.

8 See a doctor once a year too.

Finally, you should be tested for STIS regularly. All sexually active people with vaginas under 25 and those over 25 with certain risk factors (like new or multiple sex partners or a partner with an STI) should be tested for gonorrhoea and chlamydia annually, according to the US Centers for Disease Control and Prevention (CDC). Depending on your relationship status and how much sex you have, it may or may not make sense to have these kinds of tests once a year, or it may be best to have them more often. Talking to your doctor helps you find out what makes sense for you.