The importance of creating healthy habits during your youth

Dr Jacky McLeod shares health tips young people can adopt to maintain good physical and mental health

You are in the prime years of your life. Your body is resilient, your brain is constantly learning, and you have a unique opportunity to build habits that can benefit you for years to come.

Making the most of this time is not about being perfect. It is about creating healthy routines, making informed choices, and taking care of your physical and mental well-being. Small actions, repeated consistently, can have a powerful impact on your future health, confidence and success.

Move your body, fuel your mind

Your body is designed to move. Getting at least 60 minutes of physical activity each day does far more than improve fitness. It strengthens muscles and bones, supports heart health, improves sleep, and helps maintain a healthy weight.

Physical activity also benefits mental well-being by releasing endorphins – natural chemicals that help improve mood and reduce stress. Exercise increases blood flow to your brain, helping concentration, memory and learning. This can make a real difference at school, college, university or work.

You do not need gym membership to stay active. Take regular movement breaks from screens, follow online workouts, dance to your favourite music, walk, cycle or scoot for short journeys. Find activities you enjoy. The best exercise is the one you can do regularly.

Sleep and nutrition: your ultimate fuel

A healthy, productive life requires a balance of activity and rest. Most young people need 7–9 hours of quality sleep each night to allow the body to recover and the brain to recharge. Creating a calm, comfortable, tech-free bedroom can help improve sleep quality.

Your young body has high nutritional demands. Fuel it with real food: plenty of fruit, vegetables, lean protein, whole grains and water. Cutting back on sugary drinks and fast food can improve energy levels and long-term health. Avoid smoking, vaping, drugs and excessive alcohol – they can rob you of years.

A daily Vitamin D3 supplement (1,000 IU) is vital all year round to boostyour energy, mood and immunity. For young women, iron is especially important, because it is lost during menstruation. Good sources include leafy green vegetables, beans, lentils, oily fish and lean red meat. If you experience heavy periods, unusual tiredness, dizziness or low energy, ask your GP about having your iron levels checked. If pregnancy is a possibility, a daily 400mcg folic acid supplement is recommended to support healthy development in a future baby.

If you follow a vegetarian or vegan diet, make sure you get enough Vitamin B12, calcium, and iron through fortified foods or supplements to protect your bones, nervous system and prevent deficiencies.

.Smart moves for your health

*   Register with a local GP practice and download the NHS App to access appointments, health information and talking therapies.

*   If you need urgent physical or mental health advice when your GP is unavailable, contact NHS 111.

*   Check your records or take a blood test to know your sickle-cell status – this is vital knowledge for planning a future family. Also, ensure your vaccinations are up to date, including the MMR which protects future fertility and HPV which helps prevent cancers.

*   Access regular NHS dental and eye checks. These are free for under-19s in full-time education.

*   Take a few moments each month to check for any unusual lumps or changes in your breasts or testicles – it could save your life.

*   Healthy relationships require wisdom and intentionality, but if you have had a casual sexual encounter, arrange a sexual health check. Many infections, including HIV, show zero symptoms at first, but can affect long-term health.

Mind Matters: Protect Your Peace

Your mental health is just as important as your physical health.

Social media can be useful, but it can also expose you to constant comparison, unrealistic expectations and harmful content, so limit your screen time.

Everyone experiences stress, worry or difficult emotions at times. Reaching out for support is a sign of strength. Talking with a trusted family member, friend, mentor, counsellor or healthcare professional can make a huge difference. If you prefer digital support, Kooth and The Mix provide confidential help and advice 24/7.

Education Matters: Stay in the Game

Education and training offer much more than qualifications. They provide structure, purpose, social connection, opportunities for personal growth, and open doors to opportunities.

Leaving education early can make life much more difficult in the long term. Young people who leave school before completing their studies are more likely to experience isolation, loneliness and fewer opportunities in the future. They may face unemployment, low-paid work, poor housing and ongoing stress – all of which can have a negative impact on health and well-being.

Every healthy choice you make today is an investment in your future. Fuel your prime, make the most of your potential, and lay the foundations for a healthy, confident and successful life!

DR JACKY McLEOD

Senior GP, educator and Chair of the Gratitude Institute