“Health is an investment for the future.” – It may sound cliché, but in reality, it is absolutely true. The way we live now—especially in our 20s to 40s—will greatly determine our physical condition later in life. When we are young, health is often taken for granted, and usually the consequences are only felt when we grow older. And as always, regret often comes too late.

A 2022 Pergemi survey on the health conditions of older adults in Indonesia showed that there are 16 chronic diseases commonly suffered by the elderly. The three most common are hypertension (37.8%), diabetes (22.9%), and heart disease (11.4%).

Many people assume that these diseases are simply “normal because of age.” In fact, most of them begin with unhealthy lifestyle habits formed during youth.

That is why it is extremely important to start being aware from now on—beginning with maintaining a healthy diet, moving regularly, managing stress, and avoiding addictive substances. The sooner we become aware of these risks, the greater our chances of living a healthier and more comfortable life in the future.

Careless Eating Habits = A Time Bomb

Diet has a major influence on health. There is a saying, “You are what you eat,” and it is true: what we consume today determines how our body functions when we reach our 50s.

Sugary drinks, fast food, snacks high in sugar and carbohydrates—while enjoyable—can become a time bomb inside the body if consumed excessively.

If we frequently drink sweet beverages, eat fast food, or consume processed foods high in sugar and carbohydrates, it is essentially like planting a delayed danger within our bodies.

A Jakpat survey in 2024 showed that fast-food consumption, especially among Gen Z, is highly dependent on convenience foods. Around 49% of Gen Z respondents admitted to consuming fast food 1–2 times per week.

On the other hand, this trend is also linked to the increasing demand for processed meat products. According to the Directorate General of National Export Development of the Ministry of Trade, the figures have increased by 6–10% per year, with sausages and nuggets being the most commonly consumed variants.

This rise in consumption is clearly dangerous because it is directly associated with the increasing prevalence of non-communicable diseases (NCDs) in society, such as diabetes, hypertension, obesity, and heart disease.

The solution does not have to be extreme. One simple step to try is Meatless Monday—not eating meat every Monday and replacing it with vegetables, fruits, and plant-based protein.

It may seem trivial, but small habits like this can have a significant long-term impact on health.

Lack of Movement and Stress: The Most Dangerous Duo

If poor eating habits are a problem of what enters the body, then lack of movement is a problem of what the body fails to release.

Many young people, especially those who are already working, spend hours sitting in front of their phones, laptops, or computers—whether playing online games or simply scrolling through social media.

This habit of sitting for prolonged periods is known as a sedentary lifestyle, which refers to minimal physical activity.

This “lazy” lifestyle is dangerous because it can weaken the immune system, trigger obesity, increase the risk of type 2 diabetes due to blood sugar buildup, make the heart more vulnerable, and even cause anxiety disorders and other mental health issues.

To reduce this, you can try standing up or walking briefly every hour, or doing light exercise during breaks.

Besides staying active, managing stress is equally important.

Stress that is continuously suppressed can affect digestion, body weight, sleep quality, and increase the risk of heart disease and stroke.

Some simple ways to reduce stress include:

• exercising regularly
• meditating
• eating nutritious foods
• talking to someone you trust
• doing hobbies you enjoy

A sedentary lifestyle combined with prolonged stress can accelerate physical deterioration.

Therefore, it is important to start improving daily habits in order to avoid these risks.

Start Now, Not Later

Taking care of your health is not a choice, but a necessity.

Avoiding poor eating habits, physical inactivity, and excessive stress is a form of self-love—and also a form of gratitude for the body we have.

The question now is: have you cared enough about your own body?

If not, don’t worry—it is never too late to start.

References

Alodokter. 2024. Sedentary Lifestyle: Its Dangers to Health.
Alodokter. 2025. 6 Easy and Effective Ways to Manage Stress.
Geriatri.id. 2024. A Series of Chronic Diseases Commonly Suffered by the Elderly.
Keslan, Ministry of Health. 2025. The Effects of Smoking and Alcohol on Cancer Risk in Men.
Rosalina, M.P., Krisna, A., Wisanggeni, S.P. 2023. Fat Consumption Among Indonesians Has Doubled. Kompas.