How to Stay Healthy in Your 30s?
08-11-2017 | Posted By: Chhavi | 1002 View(s)
So, you have turned 30, and you realise that your body is not the same as it was earlier. As you age, your metabolism starts going down, making you gain weight more easily. Apart from that, the signs of an ageing show on your skin and hair too. Your hair starts turning grey, and your skin starts to lose its elasticity. In a nutshell, as you age during adulthood, all vital organs begin to lose some function. Ageing changes occur in all of the body’s cells, tissues and organs, and these changes majorly affect the functioning of all the body systems. Ageing is an inevitable process; but with some lifestyle changes, you can stay healthy in your 30s.
What are the Tips to Stay Healthy in Your 30s?
1. Workout Daily
As you grow older, you start gaining pounds because your metabolism slows down. Obesity gives rise to many health problems including Diabetes, Hypertension, Heart Disease, PCOD, etc. Hence, you should workout daily to boost your metabolism and keep your weight in control. Do cardio exercise such as jogging, swimming, walking and biking to maintain your ideal weight. Doing strength training exercises such as lifting weights a few times a week is also a good option for boosting metabolism and shedding a few pounds. Doing regular exercise will make you look and feel better, lower the risk of heart disease, cancers and osteoporosis and obesity. So, exercise for at least 30 minutes daily to keep yourself healthy in the 30s. You can also join a gym to do proper exercise under the supervision of a fitness trainer.
2. Choose Your Diet Wisely
I know you all have eaten a lot of Pizza, Burgers and finished many soda cans in your 20s. But, if you think that you can fill your stomach with junk food and stay healthy in your 30s; you are wrong. As already stated earlier, changes of ageing occur in all of the body’s cells, tissues and organs which affect the entire body system. And that is why our digestive system also gets affected as we age.
You should eat foods rich in fibre because fibre-rich foods help in keeping our digestive system healthy. If your body doesn’t get an adequate amount of fibre, then you will be at a higher risk for constipation, haemorrhoids and constipation. Experts say that in your 30s, you should eat at least 25 to 30 grammes of fibre each day.
Also, you should eat less sugar because consuming too much sugar results in many health problems, including diabetes. Also, sugar leads to inflammation in the body which in turn leads to several other health problems.
So, eat a diet rich in fibre, proteins, minerals, healthy fats, vitamins, folate, omega-3 fatty acids, phytonutrients and other essential nutrients to stay healthy in your 30s. Add healthy foods like avocado, beans, eggs, chicken, berries, apples, broccoli, kale, spinach, etc. to your diet.
3. Visit your Doctor More Often
As you grow older, your health starts to decline. It is important to visit a Doctor frequently in the 30s, to know the state of your health. The Doctor performs a physical exam and checks your height, weight, Body Mass Index (BMI) and blood pressure. The Doctor may also ask about lifestyle factors, including diet, nutrition, physical activity and may perform additional screening tests.
Breast health can be a major issue in your thirties. Also, women deal with a lot of changes in their bodies as they turn 30. Moreover, the chances of miscarriage and pregnancy-related health problem increase after the age of 30. Hence, women should visit a Gynaecologist more often to prevent health diseases like PCOD, Breast cancer, menstrual disorders and much more.
In a nutshell, everyone should go for a medical checkup regularly to keep health diseases at bay.
4. Go Natural
Skin problems start increasing as you age. The skin becomes dry, rough and loosens its elasticity. Besides, fine lines and wrinkles start developing on the skin after the 30s. But you can prevent all these skin problems with some lifestyle changes.
First of all, you should eat a healthy, balanced diet to keep your skin glowing in the 30s. Add skin-friendly foods to your diet such as fish, walnuts, bell peppers, green leafy vegetables, tomatoes, sweet potatoes, olive oil, tomatoes, etc.
Also, you must drink plenty of water throughout the day to keep your skin hydrated, nourished and healthy.
Another effective tip to keep your skin healthy in the 30s is to use natural face masks and face scrubs. The scrubs and masks available in the market may contain ingredients that can be harsh on your skin. It’s best to use natural products in the 30s to avoid skin problems.
You can make homemade face masks and scrubs easily with some popular ingredients like avocados, banana, orange, green tea, aloe vera, apple cider vinegar, onions, tomatoes, etc.
5. Drink Gallons of Water
Staying hydrated is essential for your body. Water increases energy, promotes weight loss, flushes toxins out of the body, boosts the immune system, improves digestion, improves skin complexion and prevents joint pain. Dehydration can lead to fatigue, weight gain, low metabolism, weakness, headache and skin problems. It does not matter whatever your age is; drinking water is crucial for everybody. You should drink at least three to four litres of water every day to prevent health problems.
6. Get Enough Sleep
It is essential to get a good night sleep to stay healthy in your 30s. You will be surprised to know that sleep deficiency can cause many diseases such as heart disease, stroke, diabetes, high blood pressure, obesity and much more. Getting a good night sleep can keep you mentally and physically healthy. Hence, you should get seven to nine hours of sleep every night to keep health disorders at bay.
7. Give Time to Your Hobbies
It is important to have some ‘Me-Time’ to keep yourself happy. Stress leads to many health disorders like Obesity, Heart Disease, Hypertension, etc. It is important to stay away from stress to lead a healthy and happy life. If you want to beat the stress, you should give time to your hobbies; make time for yourself and surround yourself with supportive and positive people. For instance, if you love to sing; take singing classes, or you can practice singing at your home only. What’s important is that you should do something that you love to keep yourself away from stress.
8. Snack Smarter
There is no point in punishing your stomach by staying hungry till lunch; instead you should eat some high protein snacks between meals to curb hunger pangs. Various studies show that eating a 100 to 200 calorie snack between meals helps in keeping the blood sugar levels stable and increase the feeling of fullness, which prevents overeating. So, instead of eating three heavy meals, you should eat five to six smaller meals to stay healthy in your 30s. But, make sure that the snacks you eat are healthy.
So, now that you know the tips and tricks to stay healthy and fit in your 30s; start following them religiously and say goodbye to all your health worries. Always remember, ‘Being healthy and fit isn’t a fad or a trend. Instead, it’s a lifestyle.’