Gen Z Must Know: 5 Healthy Habits That Are Easy to Apply

Oleh: Monica Sirait
Unit: HRD

If you were born between 1997–2012, you’re living in a fast-paced, fully digital, and demanding era. Academic stress, work pressures, and social media perfection often push health aside. Yet, health is the main foundation to live a productive and happy life.

Health is not just about the physical, but also mental and emotional. Here are 5 healthy habits you should start practicing early:
 

1. Mental Health Is a Top Priority
Academic pressure, social media demands, and anxiety about the future can trigger stress. Never underestimate symptoms of anxiety disorders or burnout that can affect your daily life.
Solutions:

• Journaling: Write down your feelings to help organize thoughts and understand emotions better.

• Mindfulness: Practice meditation or simply sit quietly for 5–10 minutes to improve focus and self-awareness.

• Seek Professional Help: If you feel overwhelmed, don’t hesitate to consult a psychologist or counselor. Seeking help is a smart step to take care of yourself.
   

2. The Importance of Quality Sleep
Lack of sleep can cause mood swings, lack of focus, and weaken the immune system. The brain needs time to recover and consolidate memory during sleep. Ideally: Adults should sleep 7–9 hours per night.
Tips:

• Stick to a Sleep Schedule: Set consistent sleep and wake times.

• Avoid Phone Notifications: Turn off notifications at least 1 hour before bed.

• Create a Comfortable Environment: Ensure your bedroom is dark, cool, and quiet.
   

3. Breakfast: The Body’s Fuel
Even when dieting or in a rush, don’t skip breakfast. A healthy breakfast keeps metabolism steady, provides energy, and boosts concentration for the day.
Simple Menu Ideas:

• Whole wheat bread, eggs, and fruit.

• Oatmeal topped with berries.

• Plain yogurt with granola and honey.
   

4. Stay Active: Maintain Stamina and Health
Even if busy on laptops or phones, take time to move actively. Physical activity not only maintains stamina but also effectively reduces stress and improves mood. Target: Do at least 30 minutes of physical activity daily.
Simple Movements:

• Take a short walk around your neighborhood.

• Do light stretching.

• Join an online dance or yoga class.
   

 
5. Routine Health Check-ups Are a Smart Move
Don’t wait until you’re sick to visit the hospital. Scheduling regular health check-ups is a proactive investment in long-term health. It helps detect potential issues early for faster treatment. Schedule an annual check-up, including eye, dental, and mental health checks.

Being Gen Z in today’s era is full of challenges, but also opportunities to live healthier and more consciously. Remember, health is not only physical but also mental and emotional. Start prioritizing your health today!