In your 30s? Know how to stay fit and healthy

It is natural for a woman to start gaining weight when they are in their 30s and this is due to a slow metabolism

Welcome to your 30s! There is not much of a difference the way you see or feel about yourself, right? However, your body is changing and these are absolutely normal of growing older. You may feel like as if you are slowing down or may also feel like you are moving too fast. The health concerns are different for a different woman. Your concern might vary and you may think of the following factors:

  1. How to maintain a healthy weight,
  2. How your skin can be fresh and youthful,
  3. How to prevent bone loss,
  4. How to reduce stress,
  5. How to handle reproductive issues

At this age, regular medical check-ups and health screenings become very vital. You will be able to enjoy the wellness of mind and body through good health habits and preventive medical care.

Ways in your body might change:

It is natural for a woman to start gaining weight when they are in their 30s and this is due to a slow metabolism. To ensure that you are maintaining a healthy weight it is necessary to maintain an exercise program that can include activities such as jogging, swimming, walking and biking. You must also concentrate on a balanced diet that is low in saturated fats while including a lot of fruits and vegetables. You may also include processed and junk foods to a little extent if you feel like. At this time your skin might look dull and you may even notice the appearance of a few wrinkles here and there. This is mainly because as you age new skin cells do not form as quickly as they used to when you were young. In such cases, using cleansers and moisturizers on a regular basis will help. Also, use sunscreen whenever you go out.

Even though it is not noticeable but your bone loss begins when you are in your 30s. You may even develop the disease known as osteoporosis. The muscles tend to lose their ‘toned’ nature that ultimately affects your strength, balance and fitness. There are ways by which you can avoid bone loss and decrease your chance of being affected by osteoporosis. Ensure that you are including calcium in your diet. Calcium keeps the bones and teeth healthy. Stay active with basic activities such as taking the stairs, jogging or dancing. As recommended by the American Council on Exercise (ACE), one must exercise regularly on a moderate basis. You can also take part in strength training for two to three times a week. This will ensure that you are not losing muscle mass and microscopic tears are formed in muscle tissues which helps the muscles to rebuild and strengthen.

Also, consult a health professional to know more about the ways in which you can keep your bones healthy. You must be aware if you need to take vitamin and mineral supplements. To book an appointment, you may use the web and mobile based application of PatientMD. At such an age, you may have to a play a number of important roles. For example, you will have to take care of your career, your parents and your children. To remain healthy and be active at all times you must practice good health habits. If you drink alcohol, you must limit the intake to one drink per day and you must not smoke. If you smoke and need help for quitting, consult a healthcare professional.

Age is also a factor when it comes to fertility. The older you become, the tougher it gets to conceive. There is a gradual decline in fertility for women when they are at 32 years or more. The drop is sharper when women become of age 37. The peak age for women to become pregnant is in their twenties, however, pregnancy is absolutely not impossible in the 30s.

Preventive health measures that can help:

Even though you are busy, it is still important for you to get your blood pressure and cholesterol checked. You must ensure to schedule lipid panel screening that can include total cholesterol, HDL, LDL level and triglycerides. This test can be done for once in every five years. Regardless of what your blood pressure is, you must get your blood pressure screening done every one to two years.

You might also consider undergoing a clinical breast exam. This is necessary every three years. There is also another option of breast self-exam (BSE) but according to studies, BSE plays a small role in finding breast cancer than compared to gynaecologic examination. In case you are not aware of how to perform BSE, ask your healthcare professional. Professional tooth cleaning is also necessary every 6 to 12 months. Also, consider getting an eye exam at least twice between ages 30-39. In case you have a family history of eye problems then you must visit an eye care specialist regularly. According to the American Thyroid Association, one should undergo thyroid test at age 35 and then once in every five years. 

At this point of age, adult acne becomes an issue and it can be caused by stress, hormones and diet. Many people choose products that are designed for teenagers. Since your skin has aged over time, these products will not have an impact. To know what is best for your skin, you can even consult a dermatologist who will help you with a customised treatment plan. No one is too young for skin cancer and so it is needless to say that you should wear a sunscreen with SPF more than 30. You must also see a doctor if you happen to notice suspicious moles or if there is a change in the skin. Everyday usage is required so as to reduce the cumulative ultraviolet radiation damage to the cells and tissues. Use creams or lotions that can help both with your acne and with wrinkles, even though you might not have many.

There are minor concerns which might not have bothered you in the 20s but these may haunt you when you reach 30. With the help of these suggestions, you can easily stand tall in front of all the challenges.