National Youth Day 2026: Expert Lists Healthy Habits To Develop In Your 20s And 30s

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Your 20s and 30s often feel like the years when everything else takes priority: careers take off, routines stay unpredictable, sleep feels optional, and health is something you promise to think about "later." But increasingly, later is arriving sooner than expected.

On National Youth Day, this reality comes into focus as experts flag a worrying rise in lifestyle-related diseases among young adults, conditions once linked to middle age now showing up far earlier. Ritesh Bawri, Founder and Chief Science Officer, nirā balance, points out that everyday choices around food, movement, sleep, and stress are quietly shaping long-term health outcomes.

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Research by the National Institute of Health has consistently highlighted significant health challenges being faced by Indian youth, including high rates of mental health issues, nutritional issues (malnutrition, rising obesity) and poor reproductive health, among others. As reported by the World Health Organisation (WHO), the environment also significantly impacts youth health through pollution (air, water, and soil) and climate change.

"Many surveys have expressed concern regarding the rise of early onset of lifestyle-related diseases that were once associated with middle age. The situation needs multifaceted interventions to protect long-term well-being and ward off the onset of diabetes, obesity and hypertension. We must focus on healthy lifestyle choices, work towards reducing risk factors and build a strong immune system," said Bawri.

Healthy Habits to Develop in Your 20s and 30s

Recalibrate your dietary choices

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Erratic food habits significantly contribute to declining health among young adults. "Irregular eating patterns, including skipping meals, overeating/undereating, relying on processed foods, or stress-eating, can disrupt adequate nutrient intake and adversely impact physical as well as mental health. Nutritional imbalance can then lead to energy crashes, weight issues, and increase the risk of chronic conditions," explained Bawri.

He recommends a balanced diet with fruits, vegetables, whole grains, lean proteins, low-fat dairy and fibre while limiting processed foods, sugar, and unhealthy fats. "Ample hydration, not skipping meals and incorporating lean proteins for sustained energy will make a significant difference to long-term health," he added.

Coax yourself out of sedentary behaviour

As technology and automation seep into every aspect of life, increased screen time and sedentary behaviour are predictably causing a slew of health issues. Due to a busy lifestyle and urban design that discourages walking and easy movement, motivation for activity has shrunk.

As Ritesh puts it, "Computers, smartphones, and streaming services have made work, entertainment, and socialising sedentary, which results in people sitting for prolonged periods of time. Automation has also reduced the number of manual tasks we once had to do around the house."

Research identifies physical inactivity as a leading risk factor for non-communicable diseases, even among young adults, because it slows metabolism, increases weight gain and raises the risk of insulin resistance at an early age. One way to change this is to prioritise movement, preferably first thing in the morning. Regular exercise effectively lowers cortisol levels over time by improving stress resilience, promoting better sleep, and boosting mood-lifting endorphins.

Regulate your sleep

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Lancet studies have linked inadequate sleep with early onset diabetes, obesity and heart disease. "Due to excessive screen time and digital fatigue, sleep cycles get disrupted. Associated problems like eye strain, poor musculoskeletal health caused by poor posture and mental health issues also make their appearance. The worrying trend of metabolic diseases developing before the age of 35 has a lot to do with lifestyle patterns," said Bawri.

Practising good sleep hygiene is extremely important as it directly improves mental and physical health, boosts immunity, improves cognitive function and reduces risks for chronic diseases.

Make mindful choices

Overconsumption of digital content is shrinking attention spans in alarming ways. You should engage in brain-healthy habits and stress management through meditation, creative hobbies, and social engagement, along with challenging mental exercises that promote cognitive function.

Bawri also warns against substance abuse and said, "It can impact the cardiovascular system, the respiratory system, liver and kidneys, the brain, the central nervous system and compound health risks over time. I would also recommend regular medical checkups to detect any risk factors. Early diagnosis curbs the progression of silent diseases that can lead to chronic conditions by midlife if left unaddressed."

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.