18 Things We Would Tell Our 18-Year-Old Selves If We Had The Chance

1. Prioritize Mental Health

As an 18-year-old, there are so many things to consider and prioritize in life. One of the most important aspects of your well-being is your mental health. According to the World Health Organization, mental health conditions account for 16% of the global burden of disease and injury in people aged 10-19 years. This means that mental health should be a top priority for young adults like you.

It's essential to recognize the signs of mental health issues and seek help when needed. Common mental health conditions among young adults include anxiety, depression, and eating disorders. If you're experiencing any symptoms of these conditions, it's crucial to reach out to a trusted adult or mental health professional for support.

In addition to seeking help when needed, there are also proactive steps you can take to prioritize your mental health. Regular exercise has been shown to have a positive impact on mental well-being. The National Institute of Health recommends at least 150 minutes of moderate-intensity exercise per week for adults. This can include activities like walking, running, swimming, or dancing.

Furthermore, maintaining a balanced and nutritious diet can also contribute to your overall mental health. Research has shown that certain nutrients, such as omega-3 fatty acids found in fish, can have a positive effect on mood. It's important to include a variety of fruits, vegetables, whole grains, and lean proteins in your diet to support your mental well-being.

Another crucial aspect of prioritizing your mental health is building strong and supportive relationships. According to the American Psychological Association, social support is linked to better mental health outcomes. This means surrounding yourself with friends and family who uplift and encourage you can have a significant impact on your well-being.

Finally, preventive care plays a vital role in maintaining good mental health. This includes regular check-ups with a healthcare provider, as well as staying up to date on vaccinations and screenings. Preventive care can help identify any potential mental health concerns early on and provide opportunities for intervention and support.

Overall, prioritizing your mental health as an 18-year-old is essential for your overall well-being. By recognizing the signs of mental health issues, seeking help when needed, engaging in regular exercise, maintaining a nutritious diet, building supportive relationships, and staying proactive with preventive care, you can set yourself up for a healthy and fulfilling future.

2. Develop Healthy Eating Habits

As an 18-year-old, you are at a crucial stage in your life where developing healthy eating habits can have a significant impact on your overall well-being. Nutrition plays a vital role in your physical and mental health, and it's essential to prioritize a balanced diet to support your body and mind as you transition into adulthood.

Research from the World Health Organization shows that inadequate nutrition can lead to various health issues, including obesity, diabetes, and cardiovascular diseases. Therefore, it's important to make informed choices about the food you consume and establish healthy eating habits early on.

Eat a Variety of Nutrient-Dense Foods

One of the key principles of healthy eating is to include a variety of nutrient-dense foods in your diet. This means consuming a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants that support your immune system, promote healthy growth, and reduce the risk of chronic diseases.

According to the National Heart, Lung, and Blood Institute, incorporating nutrient-dense foods into your meals can help you maintain a healthy weight, improve your energy levels, and enhance your overall well-being.

Avoid Processed and Sugary Foods

While it's important to include nutrient-dense foods in your diet, it's equally crucial to limit your consumption of processed and sugary foods. These products are often high in added sugars, unhealthy fats, and artificial ingredients, which can contribute to weight gain, inflammation, and an increased risk of chronic conditions such as type 2 diabetes and heart disease.

Studies from the National Center for Biotechnology Information have linked the excessive intake of processed and sugary foods to adverse health outcomes, emphasizing the need to prioritize whole, natural foods for optimal well-being.

Practice Mindful Eating

In addition to choosing nutritious foods, practicing mindful eating can help you develop a healthier relationship with food. Mindful eating involves paying attention to your body's hunger and fullness cues, savoring each bite, and being aware of the sensations and emotions associated with eating.

Research published by the National Center for Biotechnology Information suggests that mindful eating can improve your digestion, reduce overeating, and enhance your overall satisfaction with meals, leading to a more positive and balanced approach to nutrition.

Stay Hydrated

Hydration is another critical aspect of healthy eating. Drinking an adequate amount of water is essential for maintaining proper bodily functions, supporting metabolism, and regulating body temperature. Dehydration can lead to fatigue, headaches, and impaired cognitive function, so it's important to prioritize hydration throughout the day.

The World Health Organization recommends consuming at least 8-10 glasses of water daily, but individual needs may vary based on factors such as climate, physical activity, and overall health.

By developing healthy eating habits and being mindful of your nutritional choices, you can lay a solid foundation for a lifetime of well-being and vitality as you embark on the journey of adulthood.

3. Stay Active and Exercise Regularly

As an 18-year-old, one of the most important things you can do for your overall health and well-being is to stay active and exercise regularly. The benefits of regular physical activity are numerous and can have a positive impact on both your physical and mental health.

According to the World Health Organization, regular exercise can help reduce the risk of major illnesses such as heart disease, stroke, diabetes, and cancer by up to 50%. It can also lower your risk of early death by up to 30%. These statistics alone highlight the importance of incorporating regular physical activity into your daily routine.

Exercise also plays a crucial role in maintaining a healthy weight. With obesity rates on the rise globally, it's more important than ever to prioritize physical activity. According to the Centers for Disease Control and Prevention, over 40% of young adults aged 20-39 are considered obese. Regular exercise can help combat this trend and contribute to maintaining a healthy body weight.

Furthermore, staying active and exercising regularly can have a positive impact on your mental health. Physical activity has been shown to reduce symptoms of anxiety and depression, improve mood, and enhance overall cognitive function. In fact, according to the National Institute of Mental Health, approximately 16.5% of young adults aged 18-25 experience a mental illness in a given year. Engaging in regular exercise can be a powerful tool in managing and preventing these mental health challenges.

When it comes to exercise, it's important to find activities that you enjoy and that fit into your lifestyle. Whether it's going for a run, practicing yoga, playing a team sport, or simply taking a brisk walk, the key is to find something that you can sustain over the long term. The World Health Organization recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week for adults. This can be broken down into smaller, manageable chunks throughout the week.

Ultimately, staying active and exercising regularly is a critical component of maintaining your overall health and well-being as a young adult. By prioritizing physical activity, you can reduce your risk of chronic diseases, manage your weight, and support your mental health. So, lace up your sneakers, find an activity you love, and make regular exercise a non-negotiable part of your routine.

4. Build Strong Relationships

Building strong relationships is a crucial aspect of a young adult's life. As we look back on our own experiences, there are several key pieces of advice we would offer to our 18-year-old selves in this regard.

First and foremost, it's important to recognize the impact that healthy relationships can have on our overall well-being. According to the World Health Organization, strong social connections are associated with a reduced risk of mental health issues such as depression and anxiety. In fact, individuals with supportive relationships are more likely to have higher self-esteem and a greater sense of belonging.

When it comes to romantic relationships, it's essential to prioritize mutual respect and open communication. Research from the National Institute of Health shows that healthy romantic relationships contribute to better emotional and physical health. This includes lower levels of stress, improved immune function, and even a longer lifespan.

Furthermore, it's important to foster strong friendships with both peers and mentors. Studies have demonstrated that having a diverse social network can lead to increased career opportunities, greater life satisfaction, and enhanced resilience in the face of challenges. In fact, a study published in the American Journal of Epidemiology found that individuals with a strong social support system were 50% more likely to live longer than those without such connections.

Another crucial aspect of building strong relationships is the ability to set boundaries and prioritize self-care. This means recognizing when a relationship is toxic or unhealthy and having the courage to distance oneself from negative influences. According to the World Health Organization, maintaining boundaries is essential for preserving mental and emotional well-being.

In conclusion, nurturing strong relationships is a vital component of a young adult's life. By prioritizing healthy connections, fostering open communication, and setting boundaries, individuals can experience improved mental and physical health, greater life satisfaction, and increased resilience in the face of challenges.

5. Practice Self-Care and Stress Management

As an 18-year-old, it's important to prioritize self-care and stress management in order to maintain good health and well-being. This period of transition from adolescence to adulthood can be overwhelming, but with the right strategies, you can navigate it successfully. Here are some important tips for practicing self-care and managing stress as a young adult.

• Get enough sleep: According to the CDC, young adults aged 18-25 should aim for 7-9 hours of sleep per night. Prioritizing sleep is essential for cognitive function, mood regulation, and overall health.
• Eat a balanced diet: Proper nutrition is crucial for physical and mental well-being. Aim to consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of processed foods, sugary drinks, and fast food.
• Stay physically active: Regular exercise has numerous benefits, including stress reduction, improved mood, and decreased risk of chronic diseases. The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic activity per week for young adults.
• Manage your relationships: Surround yourself with supportive and positive people. Cultivate healthy relationships and set boundaries with toxic individuals. Social connections are important for mental health and can provide a strong support system during challenging times.
• Practice mindfulness and relaxation techniques: Engage in activities that promote relaxation and stress relief, such as meditation, deep breathing exercises, yoga, or spending time in nature. These practices can help reduce anxiety and improve overall well-being.
• Seek professional help if needed: If you're struggling with mental health issues, don't hesitate to seek help from a qualified professional. Mental health conditions are common among young adults, and early intervention can lead to better outcomes.

By prioritizing self-care and stress management, you can set yourself up for a healthy and fulfilling future. Remember that taking care of your physical and mental health is an ongoing process, and it's okay to seek support when needed.

6. Avoid Substance Abuse

As an 18-year-old, one of the most crucial pieces of advice I can give you is to avoid substance abuse. The choices you make now can have a significant impact on your future health and well-being. Substance abuse, including alcohol, tobacco, and drugs, can have serious consequences for your physical and mental health. According to the World Health Organization, alcohol contributes to 3 million deaths each year globally, and tobacco use is the leading cause of preventable death. Additionally, drug abuse can lead to addiction, overdose, and a range of other health problems.

Furthermore, substance abuse can have a detrimental effect on your mental health. According to the National Institute of Mental Health, substance abuse can worsen symptoms of mental health disorders and increase the risk of developing conditions such as depression and anxiety. It can also impair your judgment and decision-making, leading to risky behaviors and potentially dangerous situations.

It's important to remember that the choices you make now can shape your future. By avoiding substance abuse, you can protect your physical and mental well-being, reduce the risk of addiction and dependence, and set yourself up for a healthier, more fulfilling life. If you're struggling with substance abuse, it's important to seek help from a trusted adult, healthcare professional, or support organization. There are resources available to assist you in overcoming substance abuse and making positive changes for your future.

7. Get Regular Check-Ups and Screenings

As a young adult, it's important to prioritize your health by getting regular check-ups and screenings. Preventive care is crucial for maintaining overall well-being and catching any potential health issues early on. Here are some key reasons why regular check-ups and screenings are essential for young adults:

• Preventative care: Regular check-ups and screenings can help detect any potential health issues before they become serious. According to the Centers for Disease Control and Prevention, preventive care can help reduce the risk of chronic diseases and improve overall health outcomes.
• Early detection: Many health conditions, such as cancer and heart disease, can be more effectively treated if detected early. By staying up to date with recommended screenings, you can increase the likelihood of early detection and successful treatment.
• Mental health: In addition to physical health, it's important to prioritize mental health. Regular check-ups can provide an opportunity to discuss any concerns or symptoms related to mental health with a healthcare professional. According to the World Health Organization, early detection and intervention for mental health issues can lead to better outcomes.
• Establishing a baseline: By getting regular check-ups, you can establish a baseline for your overall health. This can help healthcare providers track any changes or developments over time, allowing for more personalized and effective care.

When it comes to specific screenings, it's important to follow the recommendations provided by healthcare professionals and organizations such as the National Cancer Institute and the CDC. These may include screenings for conditions such as cancer, heart disease, diabetes, and sexually transmitted infections.

Ultimately, prioritizing regular check-ups and screenings as a young adult can have a significant impact on your long-term health and well-being. By staying proactive and informed about your health, you can take important steps towards maintaining a healthy and fulfilling life.

8. Practice Safe Sex and Understand Consent

As an 18-year-old, it's important to understand the importance of practicing safe sex and understanding consent. This is crucial for both your physical and mental health, as well as for the well-being of your partner. According to the World Health Organization, every year there are an estimated 357 million new infections of chlamydia, gonorrhea, syphilis, and trichomoniasis. This is a staggering number that highlights the importance of safe sex practices.

When it comes to practicing safe sex, it's essential to use protection such as condoms to prevent sexually transmitted infections (STIs) and unintended pregnancies. In fact, the Centers for Disease Control and Prevention states that condoms are highly effective in preventing the transmission of STIs when used consistently and correctly.

Understanding consent is equally important in any sexual relationship. It's crucial to always obtain clear and enthusiastic consent from your partner before engaging in any sexual activity. According to a report by the National Sexual Violence Resource Center, 1 in 5 women and 1 in 71 men will be raped at some point in their lives. This statistic underscores the prevalence of sexual violence and the importance of respecting and understanding consent.

Consent should be freely given, reversible, informed, enthusiastic, and specific. It should never be assumed and should be ongoing throughout any sexual encounter. Understanding and respecting consent is not only a legal requirement but also a fundamental aspect of building healthy and respectful relationships.

By practicing safe sex and understanding consent, you are not only taking care of your own well-being but also contributing to a healthier and more respectful society. These are crucial aspects of adult life that will serve you well as you navigate relationships and intimacy in the years to come.

9. Take Care of Your Skin

As an 18-year-old, taking care of your skin is crucial for your long-term health and appearance. Your skin is the largest organ in your body and serves as a protective barrier against environmental factors, infection, and injury. Here are some important tips to help you take care of your skin as you navigate young adulthood.

• Sun Protection: One of the most important things you can do for your skin is to protect it from the sun. According to the World Health Organization, excessive sun exposure can lead to skin damage, premature aging, and an increased risk of skin cancer. Make sure to use sunscreen with at least SPF 30, seek shade during peak sun hours, and wear protective clothing and sunglasses.
• Healthy Diet: Your diet plays a significant role in the health of your skin. Eating a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats can help maintain your skin's elasticity and overall appearance. According to the National Institute of Diabetes and Digestive and Kidney Diseases, certain nutrients like vitamin C, vitamin E, and omega-3 fatty acids are particularly beneficial for skin health.
• Hydration: Staying properly hydrated is essential for healthy skin. The Centers for Disease Control and Prevention recommends drinking plenty of water throughout the day to keep your skin hydrated and supple. Avoid excessive consumption of sugary or caffeinated beverages, as they can dehydrate your skin.
• Skincare Routine: Establishing a consistent skincare routine can help keep your skin clean and healthy. This includes cleansing your face twice a day, using a gentle exfoliant to remove dead skin cells, and applying a moisturizer to keep your skin hydrated. According to the American Academy of Dermatology, proper skincare can help prevent acne, reduce the appearance of wrinkles, and maintain an even skin tone.
• Avoiding Harmful Habits: Certain habits can have a negative impact on your skin. Smoking, for example, can accelerate the aging process and lead to wrinkles and dull skin. According to the World Health Organization, tobacco use is also linked to an increased risk of skin cancer. Additionally, excessive alcohol consumption can dehydrate your skin and contribute to inflammation.

By prioritizing sun protection, maintaining a healthy diet, staying hydrated, following a skincare routine, and avoiding harmful habits, you can take proactive steps to care for your skin and promote long-term skin health.

10. Prioritize Sleep and Rest

As an 18-year-old, one of the most important pieces of advice I wish someone had given me is to prioritize sleep and rest. In today's fast-paced world, it's easy to overlook the value of getting enough sleep and taking time to rest, but the impact on our overall health and well-being is significant.

According to the World Health Organization, young adults aged 18-25 should aim for 7-9 hours of sleep each night. However, studies show that many young adults are not meeting this recommendation. In fact, a report from the CDC found that 69% of high school students in the United States do not get enough sleep on school nights, and the numbers are likely similar for young adults.

Not getting enough sleep can have serious consequences for our physical and mental health. It can lead to an increased risk of developing chronic conditions such as obesity, diabetes, and cardiovascular disease. Additionally, inadequate sleep is associated with an increased risk of mental health issues such as anxiety and depression.

Furthermore, prioritizing rest is just as important as getting enough sleep. Taking time to relax and recharge is essential for managing stress and preventing burnout. It's important to find healthy ways to unwind, whether it's through hobbies, spending time with loved ones, or practicing mindfulness and meditation.

By making sleep and rest a priority, we can improve our overall health and well-being. It's not always easy to do in a world that values productivity and busyness, but the benefits are well worth the effort. So, to my 18-year-old self, I would say: prioritize sleep and rest, because your health depends on it.