Contributed by – Preksha Buttan
30’s can be bewildering. You might not feel much change in and around you but it is definitely the time to become accountable for your actions. The most significant change is in your body. Although these changes are not evident but they do alter the way you will live your life in the near future.
As individuals approach their 30’s, their bodily functions begin to change. The efficiency of the organs might reduce. It can possibly be a result of unhealthy or careless 20’s. Genes also play a role in it. Instead of feeling overwhelmed, all that is required is a slight revision in the lifestyle. Here are a few elements that can be taken care of to maintain health in 30’s and to be happy and healthy in life for a longer time.
At this age, society and parents expect a lot and these expectations can become overpowering. And mental peace is the cost that is paid silently. The unstable mind becomes the root cause of a lot of health issues. Stress is the most common amongst them. Although some levels of stress are important as it motivates to perform the task at hand better. However, if that level rises to the extent that instead of motivating it works as a hindrance then this is the time to take some action. Start by planning your day in advance as it will make sure that you do not miss out on any important tasks. Talk to your friends and family about what is bothering you. If nothing works, consulting a therapist is a good option. Diet too plays an important role. Avoid caffeine, sugar, alcohol, cigarettes and drugs. In replacement eat a balanced diet and indulge in healthy snacking. Make sure that you get 7-8 hours of sleep every day. These little changes will help in having a stress free and healthy life.
Most of the people spend their 20’s partying and eating out. Because of the fear of missing out on all the tasty food in this world, no attention is given to the nutritional values. But now at 30’s, this carelessness can cost you your health. This is the time when you need to eat carefully. You need to add all the vitamins, minerals and nutrients into your diet. Add a variety of fruits and vegetables into your diet. Make sure your diet includes a high amount of fibre. Do not forget to drink 8-10 glasses of fluids per day. Replace your junk food with healthy snacking options like yoghurt with fruits. Instead of munching on chips, munch on dry fruits. Convert boring water into healthy and delicious detox water. This nutrient-rich diet will make sure that your body does not have any deficiencies and have all the energy to fight any and all kinds of likely illnesses. With the help of doctor’s advice, find out what your body needs and in what quantities.
Many people, in their 20’s, indulge in crash diet and many start to torture themselves in the gym to have their dream body. Well, this torture will only do harm. Being overweight and obese increases the risk of developing chronic illnesses like diabetes, heart diseases, arthritis and various types of cancer. The fact is that metabolism decreases as you age and thus losing weight is not less than any challenge. To maintain a healthy weight, indulge in exercises that you are comfortable in doing. It can be yoga, running, cardio, weight training or HIIT. But do not overdo it as it can cause injuries. 20-30 minutes of workout is enough for a day. Also, have rest intervals. Make a routine of 4 active and 1 rest day. This will give your body enough time to heal and prepare for the next active schedule. Engage yourself in clean eating. Do not count the number of calories you are eating. But limit the intake of junk food and add more and more amounts of healthy foods into your meals.
Everything possible should be done to maintain and increase the bone health at this age as only healthy bones can support your body and allow you to move around freely. Any kind of joint pains can indicate depletion in bone strength. Estrogen has great importance in relation to bone health. It plays a significant role in keeping the bones healthy in both men and women. A healthy diet including Vitamin D, Vitamin K and calcium should be followed as per the doctor recommendations. Add foods like dairy, green leafy vegetables, nuts, fish, eggs and fortified fat spreads into your meals. It will give you all the needed nutrients for healthy bones. Exposure to sunlight is also a necessity as it is the best source for vitamin D. Sit in the morning sun for at least 30 minutes. Physical training like weight lifting, balancing exercise and resistance training is also beneficial.
As the age increases fertility decreases, especially in women. Women are the most fertile from their late teens to late 20’s. As they approach 30’s, chances of getting pregnant decreases. Thus, it is the right time to decide when you want to conceive. The more you will wait, the more is the likeliness of stillbirth, complications during labour, disabilities and health issues in the baby. To have a healthy pregnancy and a healthy child, maintaining a healthy lifestyle is a must. Avoid unhealthy food and stay away from alcohol and cigarettes. Stay active before and during your pregnancy. Follow all the instructions given by your doctor and have regular pregnancy health tests. In case you are not able to conceive, fertility treatments can be of great help. With the help of your doctor, figure out the best treatment and supplements for you to have a healthy child.
Kick the habit
Many people indulge in activities like smoking or drinking. It could be a regular pattern or occasional with friends during parties. Health damage due to such activities is very well known. Chances of developing various types of cancer, heart diseases, gastric problem, memory impairment and complications during pregnancy are a few of the associated risks. People turn a blind eye to such facts by saying that they do not do it on a regular basis. Such habits will only deteriorate your health and will take a few years of your life away from you. Quitting these habits in a day is not possible. Take one step at a time. Smoke one less cigarette. Drink one less glass of alcohol. Have water between your drinks. Avoid social gatherings where you cannot avoid alcohol and smoke. Instead, participate in other activities like sports. Gradually but only with utmost dedication, you will achieve what you have planned.
Taking care of yourself will not make you selfish. Self-care activities involve those acts that make you happy. It will make you mentally, physically and emotionally well and will enable you to pursue your goals without any barriers. Dedicate a little time from your day to yourself. It can be as little as 20-30 minutes a day. During this time engage in activities that you truly enjoy. If you enjoy reading, read your favourite author. If you enjoy running, go for a run. If you enjoy sketching, pick up your sketchbook and pencil and sketch. Self-care also involves doing activities that will help you grow and develop. You can start attending classes to develop your skills or learn something new. Staying away from things that you don’t like, following a healthy diet, spending some time with your friends and family is also taking care of yourself. When you are internally satisfied with yourself, you will find nothing in the world that will bring your confidence down.
Visit your doctor more often. Importance of regular health checkups has been emphasized for a long time now. As we grow physically, our body organs may not function as well as they used to. Their efficiency of performing their respective tasks reduces. Health checkups assist in understanding how well the organs are working and what all is required to take care of them. Other than this, many chronic diseases like various types of cancers, heart illnesses, arthritis, glaucoma, Huntington’s disease and some STD’s present no symptoms of them. Thus, if not identified on time it can become a complicated case. Hence, regular health checkups provide the opportunity to identify any such diseases in advance thus preventing complications. Lifestyle changes can be incorporated at an early stage with doctor’s advice which will eventually help you in maintaining and even improving your health.
Enjoy your 30’s to the fullest in a healthy way. This is the time when you have all the independence that you wanted in your 20’s. This is the time when you have all the energy and sources to do whatever you can for yourself. Do not misuse this independence. Engage yourself in a healthy lifestyle that will keep you free from illnesses. Do not ignore the points discussed above. Live a healthy life that will give you all the happiness. Also, do not forget to share the list with your loved ones. They too deserve some tips to live a healthy and happy life.
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