You’re 18 now and officially an adult! With this new phase of life comes more responsibilities – and one big one is taking care of your health. When you were a kid, your parents scheduled doctor appointments, made sure you took your medicine, and kept your environment clean. Now it’s time to start managing your health on your own. Don’t worry though, you got this! Here are some tips to help you stay healthy as a young adult.

Wash Your Hands!

One of the easiest ways to avoid getting sick is washing your hands regularly. You learned this when you were little, but it’s even more important now. Make sure to wash your hands with soap and water for at least 20 seconds (sing the Happy Birthday song twice!) before eating, after using the bathroom, when you get home from being out and about, and any time they look dirty.

Washing gets rid of germs that can make you sick. Be sure to also use hand sanitizer when soap and water isn’t available. Keep some in your bag, car, and other places you frequent. Getting in the habit of regular hand washing goes a long way in avoiding colds, flu, and other illnesses.

Make Smart Food Choices

You may have more control over what you eat now that you’re on your own. With this freedom comes the temptation to fill up on junk food. Try to resist! Fueling your body with nutritious foods helps boost your immune system and prevent disease.

Aim to eat fruits and veggies of different colors, lean protein like chicken or fish, whole grains like brown rice and oatmeal, and healthy fats like nuts and olive oil. Limit sweets and fried or processed foods. Stay hydrated with water instead of sugary drinks. Making small shifts to eat better every day will pay off with big health rewards now and down the road!

Prioritize Sleep

You probably stay up later now that parental bedtimes are a thing of the past. However, getting enough sleep is critical to stay healthy. Adults need 7-9 hours per night. Lack of sleep can weaken your immune system and make you more prone to getting sick. It can also increase your risk for other health issues over time.

Try going to bed at a consistent time and limiting screen time before bed. Avoid caffeine late in the day. Make your bedroom dark and cool for better sleep. Set a bedtime alarm as a reminder if you need it. Getting good sleep regularly makes a big difference in feeling energized and avoiding illness.

Exercise!

Many young adults become less active once school sports and PE classes end. But exercise is so important for health, especially as you get older. It keeps your body strong, improves immune function, prevents weight gain, boosts mood, and has tons of other benefits.

Aim for at least 150 minutes per week of moderate exercise like brisk walking or casual biking. Challenge yourself to something more intense like jogging, swimming, hiking, or strength training 2-3 times per week too. Find activities you enjoy and mix it up! Recruit friends to exercise with you for motivation. Staying physically active helps prevent chronic illness down the road.

Don’t Smoke or Vape!

You may be tempted to start smoking or vaping now that you’re 18 and can legally purchase tobacco products. Don’t do it! Smoking is the leading cause of preventable disease and death. Tobacco use harms nearly every organ in your body and increases risk for numerous serious illnesses like lung disease, heart disease, and cancer.

Vaping, including e-cigarettes and JUULs, is not a safe alternative. The aerosol contains toxins and chemicals that damage lungs. Nicotine in vapes is highly addictive too. It’s best to avoid all tobacco products and vaping devices to maintain your health. You’ll be so glad down the road that you never got hooked!

Use Sunscreen

Did you know sun exposure as a teen and young adult determines most of your lifetime risk for skin cancer? It’s true! Young skin is especially vulnerable to UV damage from the sun. Using sunscreen now will protect your skin long-term.

Apply broad spectrum SPF 30+ sunscreen to any exposed skin when you’re outside – even on cloudy or cool days. Reapply every 2 hours and after sweating or swimming. Wear wide-brimmed hats and UV-blocking sunglasses too for added protection. Don’t use tanning beds either – they’re not worth the huge risk. Being vigilant about sun safety now prevents premature aging and skin cancer later.

Limit Alcohol

Legally you can purchase alcohol now, but it’s best consumed in moderation if at all. Drinking too much too often can impact your health in many negative ways. It impairs immune function, disrupts sleep, and leads to poor diet, weight gain, and dehydration – all risk factors for illness. Excessive drinking also taxes your liver, which protects you from toxins and infection.

If you do drink, follow recommended guidelines – no more than 1 drink per day for women, 2 for men. Avoid binge drinking completely. Alcohol poisoning is a real risk. Know the signs (confusion, vomiting, passed out) and get help if needed. Follow tips to drink responsibly and stay safe if you choose to. Your health now and down the road is worth far more than any drink!

Practice Self-Care

Managing stress is an important part of staying healthy as a young adult. Stress and anxiety weaken your immune system and can make you more prone to illnesses. Be kind to yourself and take time for self-care. Get enough sleep, eat well, exercise, set aside time for hobbies you enjoy.

Practice gratitude by noting things you appreciate every day. Spend time with supportive friends and family. Try relaxation techniques like deep breathing, meditation, or yoga. Keep a journal, listen to music, be out in nature – do what nourishes your soul. Taking care of your mind and spirit helps strengthen your body against disease.

See Your Doctor

One of the most important health habits is seeing your doctor regularly for checkups, screenings, and if you’re sick. Schedule an annual physical to get vaccinations, cancer screenings like Pap smears and skin checks, STD testing, and general monitoring of things like cholesterol, blood pressure, and body weight. Seeing your doctor helps spot any problems early and protects your long-term health.

Don’t hesitate to make an appointment if you have concerning symptoms like persistent fever, chest pain, severe headache, vomiting, etc. It’s better to get checked out. Annual dental cleanings are key too. Taking charge of your preventive healthcare starting at age 18 will go far in helping you live a long, healthy life.

Protect Your Health!

Becoming an adult means taking the reins when it comes to managing your health. Following the tips covered in this article will get you off to a great start! Eat nutritious foods, stay active, don’t smoke, limit alcohol, use sunscreen, practice self-care, and see your doctor regularly. Making healthy habits part of your daily routine now will pay off with a lifetime of wellness ahead. Your health is in your hands – so protect it! You’ve got a long, vibrant future waiting for you.