Still young — start now: a simple health guide for Gen Z and millennials

YOU are still young, and that is exactly why now is the perfect time to start taking care of your health. The habits you build in your teens, 20s, and beyond lay the foundation for how you will feel both physically and mentally and later on. Think of it as an investment in your future self: strong, focused, and full of energy.

Eat smart: you are what you eat

What you eat shapes your energy, focus, and mood. Fuel your body with whole foods, colourful fruit and veggies, lean proteins, healthy fats, and whole grains. Limit processed snacks and sugary drinks - they might give quick energy but cause crashes later. Do not skip meals, especially breakfast, and listen to your body’s hunger cues. If you are busy, prep simple meals or keep healthy snacks like nuts or yoghurt handy. Balance is key. Eat well most of the time, and enjoy your favourite treats guilt-free.

Hydrate like you mean it

Water keeps your brain sharp, your skin clear, and your body functioning smoothly. Aim for about 2 liters (8 glasses) a day. If plain water feels boring, add lemon, cucumber, mint, or fruit for flavour. Hydration is one of the easiest ways to boost energy and focus.

Get sunlight (safely)

A few minutes of sunlight can do wonders for your body and mind. Sunlight helps your body make vitamin D, which supports your immune system, bones, and mood. Try to get 10 to 20 minutes of natural light a few times a week but do not forget your SPF 30+ sunscreen.

Move your body

Exercise is not about perfection - it’s about feeling good. Movement releases serotonin and endorphins, your body’s natural feel-good chemicals. Find what you love - walking, dancing, cycling, yoga, Pilates, jogging, swimming, exercise classes, Zumba, tennis, badminton, golf - and make it part of your routine. Aim for 30 minutes of movement most days and include some strength training to keep muscles and bones strong. Consistency matters more than intensity.

Vitamins and supplements - small boosts that count

Even with a balanced diet, sometimes your body needs a little extra help. Vitamins and supplements can fill nutritional gaps and support overall wellbeing:

- Vitamin D: Supports bones, immunity, and mood.

- Vitamin B12: Supports energy and brain health - important for vegetarians and vegans.

- Iron: Helps prevent fatigue, especially for women or those with low red meat intake.

- Omega-3s: Supports heart and brain function.

- Magnesium: Aids muscle recovery, relaxation, and better sleep.

Always check with a healthcare provider before starting any supplement. Everyone’s needs are different.

For the tech-savvy: track your health like a pro 

Use technology to your advantage

- Apple Health / Google Fit/Pedometer: Track steps, workouts, sleep, and heart rate.

- Fitbit or Garmin: Monitor daily activity and long-term progress.

- MyFitnessPal: Log meals and track nutrition.

- Headspace or calm: Manage stress and improve focus.

Try to hit 8 000 to 10 000 steps daily. Walking boosts circulation, clears your mind, and helps manage stress - even short strolls add up.

Family health matters

If your family has a history of diabetes, hypertension, or heart disease, take that as motivation - not fear. Genetics may increase your risk, but lifestyle choices have a powerful influence. Eating a balanced diet, staying active, keeping a healthy weight, and getting regular health check-ups can greatly reduce your risk. Remember, prevention is always better than cure.

Stress, mind and body connection

Stress does not just live in your mind - it shows up in your body too. Tight shoulders, headaches, fatigue, or an upset stomach are signs your mind is overloaded. The mind and body are deeply connected: when your thoughts and emotions are tense, your body reacts.

The good news is that this link works both ways. Moving your body, getting enough sleep, and practicing mindfulness can calm your mind and lower stress hormones like cortisol. Try deep breathing, meditation, journaling, and hobbies that bring joy. Aim for 7 to 8 hours of sleep each night to help your body recover and your mind recharge.

Eye health and regular check-ups

Screens are part of life, but your eyes deserve care. Use the 20-20-20 rule -  every 20 minutes, look 20 feet away for 20 seconds. Adjust screen brightness, blink often, and rest your eyes regularly.

It is also important to get your eyes tested

- Every 2 years if you do not wear glasses or contacts.

- Every year if you wear corrective lenses, have diabetes, high blood pressure, or a family history of eye disease.

Regular eye tests catch problems early - often before you notice them. While you’re at it, schedule routine health check-ups too.

Importance of taking care of your health

Taking care of your health does not mean perfection - it means consistency. Small, steady habits like walking daily, eating well, staying hydrated, and managing stress build long-term wellness. Your body is the one thing you’ll always carry through life. Treat it well, and it will reward you with energy, confidence, and peace of mind. Truly, your health is your wealth - and starting early is the smartest move you’ll ever make.

Dr Seshni Moodliar Rensburg is a doctor, author and coach/mentor. She is passionate about mental well-being and holistic approaches to well-being. Find her on Dr Seshni Moodliar on Facebook and DrSeshniMoodliar on Instagram.

THE POST