Why Millennials Are Facing Middle-Age Health Issues Early

Hypertension, cardiovascular disease, obesity, type II diabetes, cancer, and depression are commonly associated with middle age, often attributed to genetics and years of unhealthy lifestyle choices. However, these conditions are no longer exclusive to Boomers and Generation X. According to Makati Medical Center (MakatiMed), a leading hospital in the Philippines, millennials—those born between 1981 and 1996—are increasingly being diagnosed with these illnesses, raising serious concerns about their long-term health.

A 2022 report from the Department of Health (DOH) highlights alarming statistics: 36% of Filipinos aged 20 and above are obese, 20% are smokers, 50–53% engage in binge drinking, and 40% lead sedentary lifestyles. Additionally, the Philippine Society of Oncologists has reported a rise in breast and colorectal cancer cases among individuals under 45.

Perhaps even more concerning is the growing mental health crisis among millennials and Generation Z (those in their early teens to 20s). A study by global consultancy firm Deloitte found that 63% of millennials and 50% of Gen Zs experience burnout due to workplace stress. Furthermore, the 2021 Young Adult Fertility and Sexuality Study by the University of the Philippines Population Institute and the DOH revealed that nearly 1.5 million Filipino youths attempted suicide in 2021—more than double the number recorded in 2013.

The Root of the Problem

Dr. Juan Armando D. Diaz from MakatiMed’s Section of Cardiology attributes millennials’ midlife health issues to multiple factors. “Work-related stress and financial pressures can contribute to high blood pressure, increasing the risk of stroke or heart attack. Chronic stress often leads to unhealthy coping mechanisms like smoking, drinking, and choosing processed foods over balanced meals.”

Additionally, millennial habits play a role in these early-onset diseases. “Many millennials are heavily reliant on technology,” Dr. Diaz notes. “They spend hours on gadgets for work, entertainment, and communication, reducing time for sleep, physical activity, and outdoor exposure—factors essential for overall well-being.”

Taking Control of Health Early

The good news? It’s never too late—or too early—to adopt healthier habits. “Millennials still have their best years ahead of them,” Dr. Diaz emphasizes. “By making mindful choices now, they can achieve their goals while maintaining good health.”

His top recommendation: “Consult a doctor before making major lifestyle changes.”

Exercise Regularly: Aim for at least 15–30 minutes of cardiovascular activity three to five times a week. Walking, sports, dancing, or even house chores can contribute to an active lifestyle. Tech-savvy millennials can use smartwatches or fitness apps to track progress.

Eat a Balanced Diet: Include fruits and vegetables in every meal. Opt for lean proteins like fish and chicken over red meat. Reduce processed foods and sugary snacks. Minimize alcohol intake and stay hydrated by keeping a reusable water bottle handy.

Prioritize Sleep: Quality sleep (7–9 hours) enhances brain function, mood, and physical health. Avoid using gadgets before bedtime—reading or listening to calming music can help unwind.

Build Real-Life Connections: While social media is a convenient way to stay connected, nothing replaces in-person interactions. “Spending time with loved ones can ease loneliness, uplift spirits, and even reduce the risk of cognitive decline,” says Dr. Diaz.

By making conscious lifestyle adjustments today, millennials can prevent chronic diseases and enjoy a healthier future.