As college students and young adults, we are at the prime of our lives. With ample energy and relatively few health risks, we can eat it up and live it up with little consequence. However, it's a fact of life that as we grow older, our metabolisms, immune systems, bodies and minds change; in some ways for the better, and other ways for worse. Fortunately, we aren't as helpless to this change as we think. Regardless of your current age, there are several habits you can pick up which will help you maintain your physical health, mental health, and memory as you grow older. Your future self will certainly thank you for them.

1. Lift weights.

Strength training and general weight lifting increase your long-term metabolism. When you increase your lean muscle mass, you burn more calories throughout the day on any given day, even rest days. Having an increased metabolism is important because as you age, your metabolism will naturally decrease. By lifting weights now and throughout your life, you will have a faster metabolism as you age than you will if you don't incorporate lifting into your exercise routine.

2. Eat unsaturated fats.

Many people think "fat" is a macro to avoid altogether. But this is hardly the case. There are many different kinds of fats, and they're all very different. In short, you want to limit saturated fats and avoid trans fats altogether. But, polyunsaturated fats, monounsaturated fats and omega-3 fatty acids are a must. They are vital for heart health, as they decrease cholesterol levels and prevent heart disease.

Additionally, unsaturated fats are also shown to to help improve and maintain memory. In a study by the Women's Health Initiative, 482 women over 60 years of age were observed over three years. They recorded their diets throughout the study and completed memory tests at the beginning and end of the three-year period. Those who ate more unsaturated fat (and less saturated fat) had far less memory decline than those who ate little unsaturated fat.

3. Eat antioxidants.

There are a wide range of antioxidants that affect different parts of the body. Some maintain eye health, others maintain prostate health, some improve bone strength, while others maintain heart health, and so on. Many help support your immune system.

Briefly explained, antioxidants reduce the damage free radicals from ultraviolet rays. The damage of free radicals can be seen on your skin as sunburns, spots and wrinkles. But, they can also cause damage to your brain. Antioxidants help prevent this by catalyzing the production of free radicals. Antioxidants bind to free radicals, hindering their ability to inflame the brain and damage brain cells. Brain inflammation has been shown as a core contributor to ADHD, anxiety, brain fog, memory loss and depression. Therefore, eating more antioxidants can help protect you from these mood disorders and/or ease their symptoms.

Some examples of foods high in antioxidants are berries, pomegranates, citrus fruits, dark and leafy greens, bell peppers and other fruits and veggies.

4. Read often.

Reading expands your vocabulary, sentence fluency, writing skills and general knowledge. However, it also opens your mind to new ways of thinking, reduces stress, improves your concentration and strengthens your analytical thinking skills. It stimulates your brain and, in turn, improves your memory in the long run. Your brain is a muscle that needs to be worked the same as any other. Just as you should strive to exercise your body on a daily basis, you should strive to exercise your brain on a daily basis.

5. Drink water.

If you feel tired, drinking water will relieve your fatigue. If you feel down or stressed, drinking water will lift your mood. If you feel sick, drinking water will help relieve your symptoms. Additionally, drinking an ample amount of water regularly increases your metabolism and flushes out toxins, therefore aiding weight loss. Staying well hydrated has been shown to nourish the skin, relieve headaches and aid digestion. Water is a wonder drug, seriously.

6. Meditate every day.

Whether it be through sitting in a room by yourself, doing guided mediation, or doing yoga, calming your mind through meditation serves many benefits. According to Ronnie Newman, meditation “puts you on the fast track to feeling happy.” Studieshave shown that when you meditate, brain signaling increases on the left side of the prefrontal cortex, which controls positive emotions, and decreases on the right side, which controls negative emotions.

Meditation increases self-awareness and mindfulness, which in turn allows one to feel more gratitude and appreciation on a daily basis. It can reduce stress levels as it makes one feel more in control of their lives and emotions. Meditation improves concentration and serves as another exercise (just like reading) for your brain.

Check out this really fascinating TED Talk by Andy Puddicombe. He talks about the benefits of meditating for at least 10 minutes every day.

7. Do ample cardio.

Aerobic cardio:

Aerobic cardio is when you keep your heart at an increased rate, working at a moderate, steady intensity for 30 to 60 minutes. Cross country running, hiking, street cycling or using most cardio machines are generally examples of aerobic cardio. Aerobic cardio is fairly simple to do, therefore it is great for those who are new to regular exercise. It is great for your heart and cardiovascular system and burns a lot of calories throughout the exercise itself, helping to burn body fat.

Anaerobic cardio:

Anaerobic cardio is a little more complicated. Rather than keeping your heart rate steady, you go back and forth between working at a very high intensity for a short time, then taking rest intervals. You continue this pattern for 15 to 30 minutes. Examples of anaerobic cardio include sprints and rowing.

Though it doesn’t have the same cardiovascular benefits, anaerobic cardio will increase your metabolism a great deal more than aerobic cardio. You continue to burn calories for up to 38 hours following your interval workout, whereas with aerobic cardio you stop burning calories when your workout is over. Anaerobic cardio is also ideal for those wishing to maintain muscle mass while burning fat, while aerobic cardio is more likely to burn both fat and muscle. This explains why Olympic runners look completely different from one another. Sprinters maintain more muscle mass, while long distance runners are far leaner.

Your future self will thank you for mixing it up with both aerobic and anaerobic cardio. You’ll increase your metabolism, burn excess fat, build lean muscle mass, and help out your heart. Best of both worlds!

8. Go outside.

Getting a dose of sunlight every day lifts your mood, as you are exposing yourself to vitamin D. If you live in the Pacific Northwest, dark and cloudy winters make it harder to get enough vitamin D, so taking a supplement can be a good addition to your daily routine.

Ming Kuo of the University of Illinois has done extensive research linking time in nature with better health. According to Kuo, nature is a “multivitamin.” It provides the nutrients to protect us from cardiovascular, respiratory, mental health and musculoskeletal diseases. Kuo also claims that fresh air, sunlight, and beautiful scenery relaxes us, allowing our bodies to devote “resources to long-term investments that lead to good health outcomes -- growing, reproducing, and building the immune system.”

9. Limit negative mental habits.

Negative thoughts become habitual. If you continue to think negative thoughts, such as that the world is out to get you, that nobody likes you, or that you are wasting your life away, then you’re digging a deeper hole.

Fortunately, positive thinking is also habitual. We cannot only treat others the way we want to be treated, we have to treat ourselves the way we treat others. Making the effort to limit negative thinking and send yourself some positive mojo will soon become effortless. That’s why we have been told to compliment ourselves out loud in the mirror every morning and write down what we’re grateful for before we go to bed. It gets us in the habit of thinking positively, which will undoubtedly lift your mood naturally throughout your day-to-day life. What may seem as unrealistic self-talk will soon become an unconscious habit.

Thinking positively goes beyond smiles or short term contentment. It actually helps us build skill sets, develop resources, and step outside our boundaries of comfort in the long run. Thinking positively is motivating and builds your confidence. You encourage yourself to get out and do more physically, meet others socially, explore and make sense of the world creatively, and connect to yourself and others emotionally.

10. Get enough sleep.

Ultimately, after a day of working your body and brain, they both need ample rest in order to work as efficiently and effectively the following day. Getting the proper amount of sleep boosts your immune system, improves your memory, and improves your mental and emotional health. It can also stabilize your blood-sugar levels, helping prevent against diabetes.

When you aren’t getting enough sleep, your body produces an excessive amount of ghrelin, which increases your appetite. It also inhibits the production of an appetite suppressing hormone called leptin. Therefore, getting enough sleep will decrease your appetite throughout the day, helping you lose weight.

In short, those who get enough rest tend to have a lower rates of diabetes, cancer, heart disease, obesity and depression. By regularly getting seven to nine hours of sleep per night, you decrease your risk of contracting these health problems.

11. Drink tea.

Green tea is filled with antioxidants, and it's benefits are explained in point #3. Additionally, a 2016 study found that those who drink one to three cups of green tea a day have a 20 percent lower risk of heart failure and a 35 percent lower risk of stroke, while those who drink more than four cups have a 32 percent lower risk of heart failure and lower levels of LDL cholesterol.

Tea can also help you lose weight, stay hydrated, boost the immune system, and soothe your digestive system. Different types of teas have different benefits. Oolong tea activates enzymes that cut down triglycerides, and it also contains niacin which detoxifies the body. Black tea has been linked to lower cholesterol levels and can cut your risk of stroke by 21 percent. White tea contains catechins that help fight cancer and cardiovascular disease. Chamomile tea can help stunt the growth of cancer cells and prevent diabetes side effects, such as loss of vision, kidney damage and nerve damage. Enchinacea purpurea can fight illnesses and respiratory infections. Ginger and peppermint teas aid in digestion and relieve bloating.

12. Keep a journal.

Keeping a journal forces you to be aware of your actions, behaviors and thought processes. It can help you become more mindful and relieve stress that would otherwise impact your physical and mental well-being. For more information on the benefits of keeping a journal, reference 6 Reasons Why Every College Student Should Keep A Journal.

13. Talk AND listen.

Expressing yourself to others, talking about your life, thoughts, struggles, joys, stresses, grievances and stories grows personal connection, self-awareness, mindfulness and clarity. The worst thing you can do for your mental and physical health is bottle up what you are feeling. It is important to talk about what is going on in your life, whether that be with friends, family, a partner, or a psychologist. Keeping a journal has similar benefits of self-expression, as well.

Just as important, always be willing to listen to others when they want to talk to you about something, whether it be a problem or a triumph. Listen with open ears. How can you expect love and support from others without lending it yourself? Having the ability to disclose while allowing others to do the same builds strong and lasting relationships. Keeping a healthy support system around you will help you improve and maintain your overall health as you continue to change and grow. Don’t ever be afraid to ask for help, and always be willing to lend a helping hand.

While 13 daily tasks seem like a lot of work, it's quite the opposite. Learning to take care of yourself now -- mentally and physically -- will help you in the long run. Heck, it'll even help you now.