“At thirty the body has a mind of its own…”
Welcome to the most beautiful part of your life, the 30s. You are an independent & strong woman juggling your career, kids, parents but still, life never looked well. Women health is often ignored while handling so many responsibilities. At thirty a woman’s body goes through so many small changes, which may not be visible but it’s all a part of growing old. The metabolism of the body begins to slow down and if we neglect our health now, the ill effects can be seen later in life. Healthy habits and practicing preventive medical care builds a strong foundation of decades of complete wellness.
Every woman is special and so is her health concerns. The chief concerns for women health in 30s should be:
Your skin seems to be dull at times and starts losing moisture very often with the appearance of very fine lines especially around the eyes. It’s because the new skin cells do not regenerate like they used to in your 20s. It’s a normal aging procedure for the skin, and the new cells are not formed so quickly. The key is to moisturize your skin well, use mild cleansers and use sun blocks generously.
Body weight management:
Obesity predisposes women to many lifestyle disorders such as Diabetes, hypertension & stroke. As metabolism begins to slow down as compared to earlier, it’s very common to put on few extra kilos every now and then. Hence a well- balanced diet with lots of fiber and fruits & vegetables along with a balanced cardio work out like jogging, swimming, aerobics should be followed at least five times a week. It’s very important to be physically more active in the 30s to balance the slow body metabolism of fat.
In between career and financial security, family planning comes last, women wait until they are in their 30s to get pregnant when they feel confident about facing parenthood. The risk of Birth defects in the babies, & unexplained miscarriages are seen in women more than 35 years of age.
Fertility decreases with age, it takes a longer time to become pregnant after 30. The cardinal rule is if you are 30 years of age and even after one year of trying to have a baby, you are unsuccessful, it’s time to meet a fertility expert.
Maintaining a good bone health:
The bone starts losing calcium, which begins in the 30s. If calcium intake is not enough this thinning of the bone can be progressive. This ultimately leads to osteoporosis- which weakens the bone, making them more susceptible to fractures. Even the muscles start losing their tone due to calcium loss. Vitamin D helps in calcium absorption in the bones and muscles. Have a calcium & vitamin D rich diet which keeps the bone healthy. Maintaining good bone health is an important aspect of women health.
Keeping up with regular health check-ups & screenings:
Annual health screenings must include Thyroid hormone levels, blood sugar levels, lipid profile(cholesterol levels), Blood pressure monitoring if BP comes out to be more than 120/80mmHg.
Monthly self-breast examination, to detect any abnormality or lumps at an early stage if present. PAP smear to detect early cervical cancer, at least every three years.
Reduce stress & maintain a proper sleep pattern:
Eat more nutritious, low-fat food and exercise regularly, it reduces stress & keeps you fit. Avoid comfort food rich in saturated fats and sugar like desserts, ready to eat burgers and cold drinks. Take time out for your hobbies to relax such as gardening or reading a book, it helps reduces stress too.
Limit yourself to not more than one drink per day & quit smoking if you smoke
Following a well-balanced diet and being physically more active helps to build a foundation of good health and wellness over decades.
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My22BMI is a digital healthcare startup addressing the problem of managing lifestyle diseases through personalised diet plans. My22BMI empower lives to eat healthy and smartly and believe food should be your first medicine. The expert health coaches provide personalised diet plans for heart health, gut health, skin & hair health, weight management, mother & child nutrition and hormonal health. Download our Android app from the Google playstore.