9 Essential Health Tips for Africans Under 40

 

By: Favour Okere. BNSc. RN. Freelance Health Writer. Medically reviewed by the DLHA Team.  

Five young African adults standing and posing together.

 

Highlights

• Good health requires balanced nutrition, regular exercise, adequate sleep, mental care, and disease prevention.

• African superfoods like millet, moringa and baobab boost overall health when included in a balanced diet.

• Prioritize your mental health through mindfulness, maintaining your social connections, and seeking professional help when needed.

• Regular screenings, vaccinations, and healthy habits prevent many chronic diseases in young adults.

• Air quality, water safety, and climate change significantly impact young Africans' health, especially in urban areas.

 

Introduction

Imagine you are in your late 20s or 30s, juggling a demanding career, family responsibilities, and social commitments. You feel like a superhero and believe that health concerns are problems for "older" people. But did you know that the choices you make today will shape your health for decades to come?

Consider these sobering facts:

•  In Africa, nearly half of those aged 25 years and above are hypertensive (>150 million adults) [1]

• Type 2 diabetes is increasingly diagnosed in young adults, with some regions reporting onset as early as the mid-20s. [2, 3]

• Mental health issues, particularly depression and anxiety, are on the rise among young Africans and often going undiagnosed and untreated. [4]

• Sub-Saharan Africa has the highest HIV infection incidence and prevalence in the world with young adults accounting for a large proportion of new infections. [5, 6].

But it is not all gloom and doom. The good news is that many of these health issues are preventable or manageable with the right knowledge and actions. By taking charge of your health now, you're not just avoiding future problems,  you will also be investing in a higher quality of life, increased productivity, and the ability to fully enjoy your prime years.

In this article, you will find practical tips that address the unique health needs of young Africans. From nutrition and exercise to mental health and disease prevention, your best years are still ahead, and you can make every time count!

 

Tip 1: Nutrition - It All Starts With Feeding Right!

Good health starts with eating healthy. Image credit: Freepik

 

The foundation of good health is built on what you put on your plate. Traditional African foods are diverse and rich in nutritional value. However, modern lifestyles and urbanization have led to a shift towards processed foods high in sugar, salt, and unhealthy fats [7]. Here's how to nourish your body the right way:

• Eat more nutritious traditional African superfoods like moringa, baobab fruit, millet, and leafy greens. These foods are packed with vitamins, minerals, and antioxidants that boost your immune system and overall health.
• Eat a balanced diet. Aim for a colorful mix of fruits, vegetables, whole grains, lean proteins, and healthy fats at each meal. 
• Eat mindfully. Slow down and savor your meals. This practice not only enhances digestion but also helps you recognize when you're full, preventing overeating.
• Reduce your intake of sugary drinks, fast food, and packaged snacks. These foods contribute to weight gain, inflammation, and increased risk of chronic diseases.
• Plan your meals to avoid relying on unhealthy fast foods when you are busy or tired.

Related: Best Nigerian diet for weight loss

 

Tip 2: Ensure You Stay Hydrated

An adult black male standing and drinking water from a bottle. Image credit: wayhhome studio on Freepik

 

Africa is the most tropical continent and can get really hot [8]. Staying hydrated is important for maintaining good health. Good hydration supports every system in your body, from regulating body temperature to aiding digestion and promoting clear skin. You can stay well-hydrated always by doing these:

•  Drinking at least 8 glasses (about 2 liters) of water daily. Carry a reusable water bottle with you as a reminder to drink regularly.

• Don’t wait until you feel thirsty to drink water. By then, you're already mildly dehydrated.

• Enjoying natural, sugar-free beverages like coconut water, hibiscus tea, or baobab juice for a refreshing boost.

• Ensure you monitor your urine color. A pale yellow color indicates good hydration, while dark yellow or amber suggests you need to drink more water.

• Increasing your fluid intake during physical activity or hot weather. When you sweat more, you need to replenish fluids more frequently.

Staying hydrated is a simple yet powerful way to support your overall health and well-being. Make it a habit, and your body will thank you!

Related: 10 Health Benefits Of Drinking Water

 

Tip 3: Exercise

A young black lady exercising on a treadmill.

 

The importance of exercise can not be overstated. It helps you maintain a healthy weight, reduces the risk of chronic diseases, and improves your mental health [9].

Start small and gradually increase your activity level. The key is consistency and making exercise a regular part of your lifestyle.

Here's how you can stay physically fit:

• Find activities you enjoy and do them. You could dance to Afrobeats, play football with friends, or join a local running group.

• Incorporate movement into your daily routine. Take the stairs instead of the elevator, walk or cycle for short errands.

• Aim for 150 minutes of moderate-intensity exercise every week. You could break it down into 30-minute sessions, five days a week.

• Do exercises that build muscle like push-ups, squats, or lifting weights, at least twice a week.

• Use fitness apps and online workout videos. These can provide guidance and motivate you, especially when gym access is limited.

Related: Does exercise promote general health? and 7 Tips for Sustainable Exercise for Beginners in Africa

 

Tip 4: The Importance of Quality Sleep

Quality nightly sleep matters.

 

In today's fast-paced world, sleep often takes a backseat to work and social activities. But, prioritizing sleep is not a luxury but a necessity for your health and success. Quality sleep is vital for physical and mental health, productivity, and overall well-being [10]. Aim for 7-9 hours of quality sleep each night to feel refreshed and ready to tackle your day.

 You can improve your sleep habits by:

• Sticking to a sleep schedule. Go to bed and wake up at the same time every day, even on weekends.

• Creating a relaxing bedtime routine. This might include having a warm bath, reading, or meditation to signal to your body that it is time to wind down.

• Keeping your bedroom cool, dark, and quiet when it is your bedtime. Invest in a comfortable mattress and pillows.

• Limiting your screen time before bed. The blue light from phones, tablets, and computers can interfere with your sleep-wake cycle. Try to avoid screens for at least an hour before bedtime.

• Avoiding heavy meals, caffeine, and alcohol close to bedtime, as these can disrupt your sleep.

Related: Normal sleep: What Africans should know 

 

Tip 5: Maintaining Your Mental Health

Mental Health matters. Speak out, 

 

Mental health is a huge part of overall well-being, yet it is often overlooked or stigmatized in many African communities [11]. Africans under 40 face unique stressors such as career pressures, relationship challenges, and societal expectations. You can maintain your mental health by doing these:

• Keeping strong social connections with your family and friends. Social support is vital for your mental well-being.

• Speaking out. Encourage open conversations about mental health with friends, family, and colleagues. Sharing experiences can reduce stigma and provide support.

• Practicing self-care. Engage in activities that bring you joy and relaxation. These could be reading, dancing, or listening to music.

• Seeking professional help if you are struggling. Many offer online consultations if in-person services are limited.

• Practicing meditation and mindfulness to reduce stress and improve your emotions.

• Engaging in regular exercise has been shown to improve mood and reduce symptoms of anxiety and depression.

• Learning to say no to commitments that overwhelm you and prioritize activities that support your mental health. You should set boundaries. 

Related: Why mental health matters

 

Tip 6: Taking Care of Your Sexual and Reproductive Health

Sexual and Reproductive Health: Know your status, get tested.

 

Sexual and reproductive health is rarely spoken of and surrounded by misinformation in Africa. But, you ought to be informed and proactive about your sexual and reproductive health as it constitutes an integral aspect of your overall well-being [12]. Here's how you can go about it:

• Practice safe sex by using condoms and other forms of contraception to prevent unintended pregnancies and sexually transmitted infections (STIs), including HIV.

• Schedule regular sexual health check-ups and STI screenings, even if you don't have symptoms.

• Know your HIV status and encourage your partner(s) to do the same. Early detection and treatment can lead to better outcomes.

• If you are considering starting a family, discuss family planning options with a healthcare provider to ensure you're physically and emotionally prepared.

• For women, understand your menstrual cycle and any changes that might indicate health issues. 

• Avoid harmful practices like female genital mutilation and educate others about the dangers of harmful traditional practices that can affect reproductive health.

• Openly communicate with your partner(s) and healthcare providers. This is key to maintaining good sexual and reproductive health. Don't let embarrassment prevent you from seeking information or care when needed.

 

Tip 7: Preventing Diseases as a Young African

Embrace prevention, stay current with your vaccination. Image credit: Freepik

 

The phrase 'prevention is better than cure' is often attributed to the Dutch philosopher Desiderius Erasmus around 1500. It is now a fundamental principle of public health. Promotion of healthy lifestyle and disease prevention is a critical aspect of maintaining good health [13]. Here are some ways to do this:

• Schedule regular check-ups to catch potential health issues early. This includes blood pressure checks, cholesterol tests, and cancer screenings.

• Ensure you stay up-to-date with recommended vaccinations, including those for infectious diseases prevalent in your region.

• Maintain good personal hygiene, including regular handwashing, to prevent the spread of infectious diseases.

• Prevent malaria by using insecticide-treated bed nets, and mosquito sprays and eliminating stagnant water around your home.

• Use sunscreen and protective clothing to reduce the risk of skin cancer, especially if you have lighter skin.

• Avoid excess alcohol consumption, avoid tobacco use, and practice safe sex to reduce your risk of various health problems.

Related: Prevention of Unexpected, Sudden Natural Death in Young African Adults

 

Tip 8: Managing Chronic Diseases

A young African lady having blood pressure check.

 

While we often associate chronic diseases with older age, many young Africans are increasingly affected by conditions like hypertension, diabetes, and asthma [14]. If you have a chronic condition, here is how to manage it effectively:

• Adherence to your healthcare provider's instructions regarding medication and lifestyle changes.

• Regular monitoring of important health indicators relevant to your condition, such as blood pressure or blood sugar levels.

• Adopt healthy habits that can help manage your condition, such as maintaining a healthy diet, exercising regularly, and avoiding triggers.

• Practice stress-reduction techniques like meditation or listening to music as chronic stress can exacerbate many health conditions. 

• Connect with others who have similar health challenges for emotional support and practical advice.

• Learn as much as you can about your condition to make informed decisions about your health.

• Keep all scheduled appointments with your healthcare provider to monitor your condition and adjust treatment as needed.

Related: 10 tips for Africans on living healthy

 

Tip 9: Environment and You

A nature scene in East Africa; flowing river banked by lush vegetation.. 

 

Your environment can affect your health and well-being. [15]. You should be mindful of the following:

• Air pollution, especially if you live in urban areas. Consider using air purifiers indoors and avoid outdoor activities during high pollution days.

• The quality of the water you use. Ensure access to clean, safe drinking water.

• Pay attention to health risks at your workplace and use appropriate protective equipment.

• Proper disposal of waste. This helps prevent the spread of diseases. 

• Spending time in nature. This helps reduce stress and improve mental health.

• Adopt eco-friendly practices that benefit both your health and the environment, such as using non-toxic cleaning products or reducing plastic use.

 

Conclusion 

The health choices you make today will shape not only your future but also the future of your community and nation. By taking proactive steps to care for your overall health,  you would be setting yourself up for decades of vitality. 

Always remember that maintaining your health is a lifelong journey. It is about making consistent, informed choices that align with your values and goals. Health concerns are not only for the elderly. By starting now, you can build your immunity, prevent chronic diseases, and be the healthiest version of yourself.

 

References

1. Parati G, Lackland DT, Campbell NRC, Owolabi MO, Bavuma C, et al. How to improve awareness, treatment, and control of hypertension in Africa, and how to reduce its consequences: A call to action from the World Hypertension League. Hypertension, 2022;79(9),1949–1961. doi: 10.1161/HYPERTENSIONAHA.121.18884. Available from here

2. Xie J, Wang M, Long Z, Ning H, Li J, Cao Y, Liao Y, Liu G, Wang F, Pan A. Global burden of type 2 diabetes in adolescents and young adults, 1990-2019: systematic analysis of the Global Burden of Disease Study 2019. BMJ. 2022 Dec 7;379:e072385. doi: 10.1136/bmj-2022-072385. Available from here

3. Diawara A, Coulibaly DM, Hussain TYA, Cisse C, Li J, Wele M, Diakite M, Traore K, Doumbia SO, Shaffer JG. Type 2 diabetes prevalence, awareness, and risk factors in rural Mali: a cross-sectional study. Sci Rep. 2023 Mar 6;13(1):3718. doi: 10.1038/s41598-023-29743-1. Available from here

4. Gbadamosi IT, Henneh IT, Aluko OM, Yawson EO, Fokoua AR, Koomson A, Torbi J, Olorunnado SE, Lewu FS, Yusha'u Y, Keji-Taofik ST, Biney RP, Tagoe TA. Depression in Sub-Saharan Africa. IBRO Neurosci Rep. 2022 Mar 17;12:309-322. doi: 10.1016/j.ibneur.2022.03.005.. Available from here

5. UNAIDS Fact sheet 2024.  Global HIV statistics [Internet]. Cited 2024 October 4. Available from here 

6. Currie DW, West CA, Patel HK, et al. Risk Factors for Recent HIV Infections among Adults in 14 Countries in Africa Identified by Population-Based HIV Impact Assessment Surveys, 2015–2019. Emerging Infectious Diseases. 2023;29(11):2325-2334. doi:10.3201/eid2911.230703. Available from here

7. Vermeulen SJ, Park T, Khoury CK, Béné C. Changing diets and the transformation of the global food system. Ann N Y Acad Sci. 2020 Oct;1478(1):3-17. doi: 10.1111/nyas.14446. Available from here

8. Kunda J, Gosling S, Foody G. The effects of extreme heat on human health in tropical Africa. Int J Biometeorol. 2024 Jun; 68(6):1015-1033. doi: 10.1007/s00484-024-02650-4. Available from here

9. CDC. Benefits of Physical Activity. Physical Activity Basics. [Internet, 2024 April 24]. Cited 2024 October 5. Available from here 

10. Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S. Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Med Rev. 2021 Dec;60:101556. doi: 10.1016/j.smrv.2021.101556. Available from here

11. Wada YH, Rajwani L, Anyam E, Karikari E, Njikizana M, Srour L, Khalid GM. Mental health in Nigeria: A Neglected issue in Public Health. Public Health Pract (Oxf). 2021 Jul 29;2:100166. doi: 10.1016/j.puhip.2021.100166. Available from here

12. Lukumay GG, Mgopa LR, Mushy SE, Rosser BRS, Massae AF, Mkonyi E, Mohammed I, Mwakawanga DL, Trent M, Wadley J, Ross MW, Bonilla Z, Leshabari S. Community myths and misconceptions about sexual health in Tanzania: Stakeholders' views from a qualitative study in Dar es Salaam Tanzania. PLoS One. 2023 Feb 10;18(2):e0264706. doi: 10.1371/journal.pone.0264706. Available from here

13. Royal College of Nursing, UK. Prevention is better than cure. [Internet, n.d]. Cited 2024 October 4] Available from here. 

14. Mohamed, S., Haregu, T., Uthman, O. Multimorbidity from chronic conditions among adults in urban slums: The awi-gen nairobi site study findings. Global Heart, 2021;16(1). Doi: 10.5334/gh.771. Available from here

15. National Research Council (US); Institute of Medicine (US). U.S. Health in International Perspective: Shorter Lives, Poorer Health. Woolf SH, Aron L, editors. Washington (DC): National Academies Press (US); 2013. Available from here 

 

Additional Resource: 

Unexpected, Sudden Natural Death in Young African Adults: Causes

 

 

Published: October 12, 2024

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