Medically Reviewed by Dr. Sumbul MBBS, MD (Anatomy)
Preventive healthcare in your 20s should be individualized based on age, family history, symptoms and risk factors.
Blood pressure, blood sugar, cholesterol, body weight and lifestyle factors may be assessed when appropriate.
Mental health, sexual and reproductive health, vaccinations and oral health are also part of preventive care.
Regular physical activity, a balanced diet, tobacco avoidance and limiting excessive alcohol can support long-term health.
Not every young adult needs the same health tests or an annual medical check-up.
Your 20s are often seen as a time when serious health concerns are still years away. Between starting a career, pursuing higher education, managing finances, and building relationships, routine healthcare can easily become an afterthought.
But preventive healthcare is not only about treating a disease after symptoms appear. It also involves understanding health risks, monitoring relevant health indicators and building sustainable habits early.
Research from the long-running Coronary Artery Risk Development in Young Adults (CARDIA) study has found that changes in lifestyle during young adulthood are associated with cardiovascular health later in life. Another CARDIA study found that cumulative cardiovascular health measured from young adulthood through middle age was associated with biological changes measured in midlife.
MedBound Times connected with Dr. Aman Kumar, Associate Consultant, Internal Medicine, to learn about preventive healthcare.
Preventive healthcare should begin in our 20s, as this is the age when lifelong health habits are formed.Dr. Aman Kumar, Associate Consultant, Internal Medicine
International Youth Day is observed annually on August 12. The United Nations has designated “Different Contexts, Common Aspirations” as the theme for International Youth Day 2026. The theme recognizes that young people live in different circumstances but share aspirations around dignity, opportunity, inclusion, and participation in shaping their future.
Health is an important part of that future.
For young adults, preventive healthcare does not mean assuming that everyone needs the same tests every year. Instead, it means becoming aware of personal health risks and making appropriate health assessments and lifestyle changes based on individual circumstances.
Preventive care can include a review of medical and family history, lifestyle factors, vaccinations, mental health, sexual and reproductive health, physical measurements and other assessments that are appropriate for the individual. The need for laboratory tests and the frequency of testing can vary according to age, family history, symptoms, existing conditions and other risk factors.
Evidence from the CARDIA study provides a long-term perspective on the importance of healthy habits during young adulthood.
The 2014 research paper, “Healthy lifestyle change and subclinical atherosclerosis in young adults: Coronary Artery Risk Development in Young Adults (CARDIA) study,” followed 3,538 young adults aged 18 to 30 years and assessed five healthy lifestyle factors at baseline and 20 years later. These included not being overweight or obese, low alcohol intake, a healthy diet, physical activity and not smoking. Researchers subsequently assessed markers of subclinical atherosclerosis, including coronary artery calcification and carotid intima-media thickness.
The study found that each increase in healthy lifestyle factors was associated with reduced odds of detectable coronary artery calcification and lower carotid intima-media thickness. In contrast, decreases in healthy lifestyle factors were associated with greater odds of coronary artery calcification and greater carotid intima-media thickness.
The researchers concluded that healthy lifestyle changes during young adulthood were associated with decreased risk of subclinical atherosclerosis in middle age.
This does not mean that every young adult will develop heart disease without lifestyle changes. Rather, the findings show why the 20s can be an important period for establishing and improving health behaviors.
According to Dr. Kumar, young adults can focus on several practical areas of preventive healthcare.
Monitor key health markers: Dr. Kumar recommends monitoring “blood sugar, blood pressure, cholesterol levels, body weight, and waist-to-hip ratio.”
Stay physically active: He recommends “at least 150 minutes of brisk walking or moderate-intensity exercise per week.”
Follow a balanced diet: Dr. Kumar recommends “a balanced diet low in saturated fats and added sugars.”
Maintain a healthy weight: He emphasizes the importance of “maintaining a healthy weight.”
Avoid tobacco and excessive alcohol: Dr. Kumar recommends “avoiding tobacco and excessive alcohol.”
These areas should not be interpreted as a fixed list of tests that every person in their 20s needs to undergo at the same frequency. Preventive care should be individualized, with the appropriate assessment or investigation determined by a healthcare professional after considering the person's health history and risk factors.
Dr. Kumar recommends regular preventive health assessments, with the frequency and investigations tailored to an individual's age, family history, symptoms and risk factors.
This distinction is important because different preventive services have different recommendations. For example, the U.S. Preventive Services Task Force recommends blood pressure screening for adults aged 18 years and older, but notes that screening frequency can vary according to age and risk. For adults aged 18 to 39 years who are not at increased risk and have a previous normal blood pressure reading, it considers screening every three to five years reasonable. People at increased risk may need more frequent assessment.
Similarly, screening recommendations for blood glucose are not the same as recommendations for blood pressure. The USPSTF recommends screening asymptomatic adults aged 35 to 70 years who have overweight or obesity for prediabetes and type 2 diabetes. This is a U.S. recommendation and should not be treated as an India-specific screening schedule.
India's national NCD programme also uses age- and risk-based approaches. Government of India guidance for population-based screening focuses on people aged 30 years and above for conditions including hypertension and diabetes, while opportunistic screening also includes medical history, family history, behavioural risk factors, BMI and blood pressure.
For someone in their 20s, the appropriate preventive assessment may therefore involve discussion and physical measurements rather than a routine package of laboratory tests every year.
Some cardiometabolic risk factors can develop without obvious symptoms. This makes appropriate preventive assessment particularly relevant for people who have individual risk factors or a family history of disease.
Dr. Kumar said, “India is already the diabetes capital of the world and is witnessing a sharp rise in non-communicable diseases such as hypertension, dyslipidemia, and obesity.” He added, “The good news is that many of these conditions are preventable.”
India has a substantial burden of diabetes and other non-communicable diseases. WHO India estimates that 77 million people above the age of 18 years in India have type 2 diabetes and nearly 25 million have prediabetes. WHO India also states that more than half of people with diabetes are unaware of their status.
Dr. Kumar recommends regular preventive health assessments, with the frequency and investigations tailored to an individual's age, family history, symptoms and risk factors.
His recommendation also emphasises what prevention is intended to achieve: “Early detection allows timely lifestyle modifications that can significantly improve long-term health outcomes.”
Blood pressure is an important example of a health measurement that can be assessed during preventive care. The USPSTF recommends screening adults aged 18 years and older for hypertension and notes that people with normal readings and no increased risk may not need screening every year.
Blood glucose and cholesterol assessments can also be relevant, but their use and frequency should be determined according to individual risk and applicable clinical guidance rather than assuming that every healthy person in their 20s needs annual laboratory testing.
The 2022 paper, “Association of Cardiovascular Health Through Young Adulthood With Genome-Wide DNA Methylation Patterns in Midlife: The CARDIA Study,” followed 1,085 CARDIA participants and looked at BMI, blood pressure, cholesterol and fasting glucose over 20 years.
The study found that people who had better cardiovascular health from young adulthood into middle age also showed differences in DNA methylation patterns later in life. DNA methylation is a natural process that helps control how genes work. However, the study found an association, not a cause-and-effect relationship. It does not prove that healthy lifestyle changes slow ageing or that these DNA changes directly lead to future heart disease.
Physical activity is one of the most accessible components of preventive healthcare.
Dr. Kumar recommends “at least 150 minutes of brisk walking or moderate-intensity exercise per week.”
The World Health Organization recommends that adults aged 18–64 undertake 150–300 minutes of moderate-intensity aerobic physical activity per week, or 75–150 minutes of vigorous-intensity activity, or an equivalent combination. WHO also recommends muscle-strengthening activities involving all major muscle groups on at least two days a week.
This means the 150-minute target mentioned by Dr. Kumar is consistent with the lower end of WHO's recommended range for moderate-intensity aerobic activity. WHO also recommends muscle-strengthening activity on at least two days each week.
For someone who is currently inactive, preventive healthcare does not have to begin with an intense exercise programme. WHO notes that some physical activity is better than none, and physical activity can include movement incorporated into daily life.
Preventive healthcare in the 20s also includes mental health. Young adults can discuss persistent changes in mood, anxiety, sleep, stress, substance use or day-to-day functioning with a healthcare professional.
The U.S. Preventive Services Task Force recommends screening adults aged 19 years and older for depression and recommends anxiety screening for adults aged 64 years or younger who do not have a diagnosed anxiety disorder or recognized symptoms. The recommendations also emphasize further assessment and evidence-based care when screening identifies a concern.
WHO notes that mental health conditions can begin early in life and that many conditions remain undetected or untreated. Mental health promotion and early support are therefore relevant parts of health prevention for young people.
Dr. Rucha Arun Shete, who holds an MD in Community Health and Preventive Medicine and has worked in mental-health advocacy and community healthcare, has previously emphasized that mental health should be treated as a healthcare concern rather than dismissed as a personal weakness.
In a previous MedBound Times DocScopy interview, she explained that financial, family or relationship difficulties can contribute to mental-health problems, but professional support such as therapy or medication may be needed depending on the condition.
She has also discussed the importance of reducing stigma and creating spaces where people can speak about mental-health concerns without judgment.
Mental health screening does not mean that every young adult needs a psychiatric assessment at every visit. The appropriate approach depends on symptoms, risk factors, personal circumstances and the healthcare setting.
Sexual and reproductive health is another part of preventive healthcare that can be relevant during young adulthood. Discussions may include contraception, pregnancy planning, sexual symptoms, sexually transmitted infections, HIV testing and other concerns based on an individual's circumstances.
STI screening should be based on factors such as age, sexual activity, anatomy, exposure and risk. For example, CDC guidance recommends screening sexually active women younger than 25 years for chlamydia and gonorrhea, while recommendations for other groups vary according to sexual practices and risk.
HIV testing can also form part of preventive sexual healthcare. CDC guidance recommends HIV screening for adults and adolescents within the recommended age range, with repeat testing based on individual risk.
Dr. Aakriti Garg, an obstetrician-gynecologist and Assistant Professor at GS Medical College, Hapur, has previously discussed HPV vaccination and cervical cancer prevention with MedBound Times.
Dr. Garg has emphasized that HPV vaccination and appropriate cervical cancer screening are important preventive measures and that screening can help identify abnormal cervical changes before they progress to cancer.
For people with a cervix, cervical cancer screening is another age- and guideline-specific preventive service. India's national programme includes cervical cancer screening for women aged 30 years and above using visual inspection with acetic acid in its population-based screening approach. Therefore, a person in their 20s should not assume that the same cervical screening schedule applies to everyone, and screening should follow applicable local guidance and individual clinical circumstances.
Vaccination is also relevant to preventive sexual and reproductive health. HPV vaccination is also relevant to preventive sexual and reproductive health. Dr. Garg also highlighted HPV vaccination as an important preventive measure against HPV-related disease. For example, CDC adult guidance recommends routine HPV vaccination through age 26 for people who have not completed the recommended series, while vaccination for adults aged 27 through 45 years is based on shared clinical decision-making. Vaccine recommendations can differ by country and individual circumstances.
Preventive healthcare also includes oral health. Dr. Chintan Desai, BDS, MPH, a Dental Public Health professional, has emphasized the importance of regular dental care and early attention to oral-health problems. In a previous MedBound Times DocScopy interview, he advised people not to ignore symptoms such as pain, swelling, sensitivity, bleeding gums or other unusual changes in the mouth. He noted that some dental problems may start small but can become more serious when left untreated.
Daily oral hygiene is another part of prevention. Dr. Desai recommends brushing twice a day with proper technique and cleaning between the teeth. He also noted that mouthwash should not replace brushing or flossing and that some medicated mouthwashes are intended for short-term use.
For young adults, oral healthcare can therefore be considered alongside other preventive-health needs rather than being treated only when dental pain develops. Regular dental checkups and timely professional advice can help identify problems early and guide appropriate care.
Preventive healthcare extends beyond doctor visits and laboratory tests.
Dr. Kumar recommends “a balanced diet low in saturated fats and added sugars, maintaining a healthy weight, and avoiding tobacco and excessive alcohol.”
These recommendations align with the lifestyle factors examined in the CARDIA study, which included healthy diet, weight status, alcohol intake and smoking alongside physical activity.
Importantly, the CARDIA findings also suggest that improvement is meaningful. The study found that participants who increased their number of healthy lifestyle factors over the 20-year period had lower odds of detectable coronary artery calcification and lower carotid intima-media thickness.
That means preventive healthcare is not about achieving a perfect lifestyle from the beginning. It is also about recognizing unhealthy patterns and making sustainable changes.
Tobacco avoidance is an important part of this approach. WHO identifies tobacco use as a major preventable health risk, while regular physical activity, a healthy diet and appropriate weight management can contribute to prevention of several non-communicable diseases.
For Dr. Kumar, the value of starting early is clear.
Investing in prevention during young adulthood is one of the most effective ways to ensure a healthier future.Dr. Aman Kumar, Associate Consultant, Internal Medicine
International Youth Day 2026's message of “Different Contexts, Common Aspirations” highlights the different circumstances in which young people live while recognising shared aspirations for the future.
A healthier future is one of those common aspirations. And for young adults, preventive healthcare can be one of the ways to start building it today.
Preventive healthcare can begin in the 20s, but it does not mean that every young adult needs the same tests or the same frequency of medical visits. The focus should be on understanding personal and family health risks, keeping appropriate preventive services up to date, monitoring relevant health indicators and seeking medical advice when symptoms or concerns arise.
For some people, this may include blood pressure assessment, lifestyle counselling, mental health screening or sexual health services. For others, additional investigations may be appropriate because of family history, symptoms, existing conditions or other risk factors.
The goal of preventive healthcare is therefore not to create a fixed testing schedule for every young adult, but to identify relevant health needs early and support healthy behaviours that can contribute to long-term health.
United Nations Department of Economic and Social Affairs. “What Unites Young People Across Borders?” UN DESA Voice, July 2026.
https://desapublications.un.org/un-desa-voice/more-from-undesa/july-2026/what-unites-young-people-across-borders
Spring, Bonnie, Arlen C. Moller, Laura A. Colangelo, Juned Siddique, Megan Roehrig, Martha L. Daviglus, Joseph F. Polak, Jared P. Reis, Stephen Sidney, and Kiang Liu. “Healthy Lifestyle Change and Subclinical Atherosclerosis in Young Adults: Coronary Artery Risk Development in Young Adults (CARDIA) Study.” Circulation 130, no. 1 (2014): 10–17.
https://pubmed.ncbi.nlm.nih.gov/24982115/
Zheng, Yinan, Brian T. Joyce, Shih-Jen Hwang, Jiantao Ma, Lei Liu, Norrina B. Allen, Amy E. Krefman, et al. “Association of Cardiovascular Health Through Young Adulthood With Genome-Wide DNA Methylation Patterns in Midlife: The CARDIA Study.” Circulation 146, no. 2 (2022): 94–109.
https://pubmed.ncbi.nlm.nih.gov/35652342/
World Health Organization. “Physical Activity.” June 26, 2024.
https://www.who.int/news-room/fact-sheets/detail/physical-activity
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https://www.who.int/india/diabetes
U.S. Preventive Services Task Force. “Hypertension in Adults: Screening.” April 27, 2021.
https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/hypertension-in-adults-screening
U.S. Preventive Services Task Force. “Prediabetes and Type 2 Diabetes: Screening.” August 24, 2021.
https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/screening-for-prediabetes-and-type-2-diabetes
U.S. Preventive Services Task Force. “Depression and Suicide Risk in Adults: Screening.” June 20, 2023.
https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/screening-depression-suicide-risk-adults
U.S. Preventive Services Task Force. “Anxiety Disorders in Adults: Screening.” June 20, 2023.
https://www.uspreventiveservicestaskforce.org/uspstf/recommendation/anxiety-adults-screening
Centers for Disease Control and Prevention. “Screening Recommendations and Considerations Referenced in Treatment Guidelines and Original Sources.” Sexually Transmitted Infections Treatment Guidelines.
https://www.cdc.gov/std/treatment-guidelines/screening-recommendations.htm
Centers for Disease Control and Prevention. “Adult Immunization Schedule Notes.”
https://www.cdc.gov/vaccines/hcp/imz-schedules/adult-notes.html
Ministry of Health and Family Welfare, Government of India. National Programme for Prevention and Control of Non-Communicable Diseases: Operational Guidelines.
https://www.mohfw.gov.in/sites/default/files/NP-NCD%20Operational%20Guidelines.pdf
Ministry of Health and Family Welfare, Government of India. National Programme for Prevention and Control of Non-Communicable Diseases: Cervical Cancer Screening Training Module.
https://aam.mohfw.gov.in/download/document/47b077f6bfcded85af8bf2f319136186.pdf