4 health conditions you aren’t too young to get

During the early years of adulthood, we may not think much about our health unless an issue arises. Chronic conditions like high blood pressure and Type 2 diabetes may not seem like things to worry about during this stage of life.

But these conditions are not relegated to older adults — in fact, some are on the rise in younger people.

A study in the Journal of the American Medical Association (JAMA) found significant increases in the prevalence of diabetes and obesity among adults 20 to 44 years old. Hypertension (high blood pressure) is also common, affecting one in eight adults between the ages of 20 and 40.

“We only get one body,” says Brigette Schuman, DO, a board-certified family medicine physician at MultiCare Rockwood Clinic. “What you do in these early years of adulthood can either set you up for success as you age or increase your chances of experiencing serious health consequences down the road.”

Take control of your health by learning about four conditions you can develop earlier in life than you might think.

Prediabetes

More than one in three U.S. adults is living with prediabetes, and 80 percent of people don’t know they have it, according to the Centers for Disease Control and Prevention (CDC).

But what is prediabetes and why does it matter? Prediabetes occurs if your blood sugar levels are higher than normal but not quite high enough to warrant a diagnosis of Type 2 diabetes. Prediabetes can be detected through routine health screenings.

“Many younger adults come in for a checkup and are surprised to find out that they have prediabetes,” says Nadine Gettel, MD, a board-certified physician at MultiCare Auburn Internal Medicine. “The problem is that without lifestyle interventions it will likely develop into Type 2 diabetes, and that puts you at greater risk for a whole host of problems, including heart disease, kidney disease, nerve damage and strokes.”

While the incidence of prediabetes among younger adults is high, there are steps you can take to prevent it from graduating to Type 2 diabetes.

“Lifestyle changes like healthy eating, exercising and losing excess weight can reduce the risk of developing Type 2 diabetes by 58 percent,” Dr. Gettel says.

High cholesterol

Cholesterol, a fat produced in the liver, supports several important bodily functions, from hormone and tissue production to digestion. Our bodies naturally produce some cholesterol, and the rest we get from our diet — specifically from meat and dairy products. But too much cholesterol can be harmful.

A study in the Journal of the American College of Cardiology found that approximately 27 percent of U.S. adults between the ages of 18 to 39 had cholesterol that was high or borderline high.

“High cholesterol can lead to cardiovascular disease, heart attacks and strokes,” Dr. Schuman says. “The longer a person lives with high cholesterol, the greater their risk of experiencing those health problems, so it’s important to monitor cholesterol levels throughout adulthood — not just when you’re older.”

High cholesterol typically doesn’t have symptoms, so you may not know you have it unless you receive a routine screening (a simple blood test known as a lipid panel). The American Heart Association recommends all adults 20 and older undergo a lipid panel every four to six years. People with cardiovascular disease or other risk factors, such as a family history of high cholesterol, may need to have their cholesterol checked more frequently.

 “One of the worst things you can do for your health is overly restrict calories to lose weight and then gain it all back a few months later. Instead, focus on small changes that are sustainable over the long term, like eating lean sources of protein and committing to a form of exercise that brings you joy.”

Obesity

Obesity isn’t just being overweight — it’s a medical condition where excess body fat accumulates to the point that it can harm your health. A person with a body mass index (BMI) of 30 or higher is typically considered to have obesity. A doctor or other health care provider may also use waist circumference to diagnose obesity.

While changes in the functioning of our metabolism can contribute to weight gain as we age, obesity can affect anyone, even children, teens and young adults. A JAMA study found that over half of those 18 to 25 are overweight or obese.

Those living with obesity are at greater risk for colorectal cancer; metabolic syndrome; joint problems, such as osteoarthritis; Type 2 diabetes; gallbladder disease and other conditions.

“Rising obesity rates have their roots in the sedentary lifestyles we tend to lead now and the high proportion of processed foods that we eat,” Dr. Gettel says. “It’s important for people of all ages, including young adults, to be intentional about caring for their bodies by staying physically active and eating a diet rich in fruits, vegetables and healthy protein sources.”

High blood pressure

Blood pressure refers to the amount of force your blood exerts on the walls of your arteries as it travels through them. When your blood pressure is consistently too high, it can lead to significant health problems.

“Our bodies aren’t meant to withstand high blood pressure for a long period of time,” says Dr. Schuman. “When left untreated, high blood pressure can cause kidney damage, up your risk for heart attacks and strokes, and increase the likelihood of developing structural heart abnormalities.”

One study estimated that 22.4 percent of U.S. adults between the ages of 18 and 39 live with high blood pressure, yet it is common for the condition to go undiagnosed in this age group. Most people with high blood pressure don’t have symptoms.

Monitoring your blood pressure at an annual checkup can help your provider catch this problem early. High blood pressure is typically treated through lifestyle changes as well as medications.

Tips for supporting your long-term health

Eating a nutritious diet and exercising regularly go a long way toward preventing chronic health conditions. But what does this look like in action for busy adults? Below is practical guidance you can implement in your daily life to support your health now and as you age.

Focus on fiber. Fiber is a critical nutrient — it lowers cholesterol, reduces inflammation, regulates blood sugar, supports regular bowel movements and enhances cardiovascular health. Yet only about 7 percent of U.S. adults have adequate fiber intake. Fiber mainly comes from fruits, vegetables, whole grains, nuts and legumes, and daily recommendations vary according to age and sex.

“Since fiber mostly comes from plants, these foods need to be part of every meal,” Dr. Gettel says. “Low-carb, high-fiber wraps are a great way to increase your intake. You can also pack a lot of fruits and vegetables into smoothies, which are easy to consume on the go.”

Read nutrition labels. Taking the time to evaluate nutrition labels can help you make informed choices about what you’re eating.

“It’s shocking how much sodium and added sugar are in foods that are touted as ‘healthy,’” says Dr. Gettel. “Ask your doctor how to read nutrition labels at your next checkup if you aren’t sure.”

You can also read this quick guide from the American Heart Association about what to look for in a nutrition label and why.

Move your body. Staying active throughout the day is important for keeping our bodies functioning the way they’re supposed to.

“Exercise doesn’t have to be really intense to be beneficial — all movement counts,” Dr. Schuman says. “I am a big proponent of taking three 10-minute walks a day.”

Make small, sustainable changes. While maintaining a healthy weight is important, how you go about it is just as critical.

“One of the worst things you can do for your health is overly restrict calories to lose weight and then gain it all back a few months later,” says Dr. Schuman. “Instead, focus on small changes that are sustainable over the long term, like eating lean sources of protein and committing to a form of exercise that brings you joy.”