Welcome to your 30s! Although you might not appear or feel much different than you did in the past few years, your body is gradually evolving. These changes are a normal part of growing older. It is possible that you have the sensation of not being as energetic as before, or you may have the perception that you are at the peak of your existence.
Why is Wellness Important?
The present day has brought about novel difficulties which have had an influence on our physical, mental, and communal health. We have all experienced periods of exhaustion and anxiety, making it more essential than ever to take care of our wellbeing and focus on our own needs. You are in control of your wellness journey, and it is an ongoing process! We are offering some recommended activities to look after all aspects of wellness, so you can nurture your mind and provide nourishment for your body. Here are 9 suggestions for promoting your health and wellbeing in the coming year of 2023.
Health in Your 30s: How Your Body Might Be Changing
In their 30s, a lot of females start to put on some weight due to the fact that their metabolism has slowed down. In order to stay in good physical condition, a regular workout plan that includes aerobic activities such as walking, jogging, biking, and swimming is essential, as well as a nutritious diet that is low in saturated fats and consists of plenty of fruits and vegetables, while avoiding processed and sugary snacks.
Your complexion could appear to be somewhat less vibrant and you may start to get fine lines on your face in your thirties. The reason for this is that the production of new skin cells is not happening as rapidly as it used to. This is something that happens as you get older, and will stay with you for the rest of your life. Utilizing gentle skin care products and being sensible about sun exposure will aid you in looking your best.
Even though it is not noticeable, the process of bone loss begins in the thirties and can result in the fragile bone condition called osteoporosis in later years. Your muscles will begin to lose their tension, which can have a negative effect on physical fitness, strength and equilibrium. You can help prevent bone and muscle loss and reduce your risk for developing osteoporosis by taking these steps:
Make sure your diet is rich in calcium—the mineral that keeps bones and teeth strong and healthy.
Remain stationary or remain active by engaging in aerobic exercises that require you to bear your own weight (such as jogging or dancing). To achieve optimal health results and keep your weight in check, the American Council on Exercise (ACE) proposes that you do 30 to 60 minutes (ideally 60 minutes) of light exercise, such as walking vigorously, on a daily basis. Take part in weightlifting two to three times a week.
Consult with your medical expert for additional information on how to maintain your bones in a healthy condition, such as how to incorporate calcium into your diet, and if you should take nutritional supplements.
Many females today opt to postpone having kids until they are in their 30s, when they feel more assured and financially stable. If you take care of yourself during pregnancy by keeping up with a healthy lifestyle and receiving regular check-ups, you are more likely to have an uncomplicated pregnancy and a healthy baby. However, there are potential dangers linked with being pregnant at this age. The likelihood of conception is lower the older you get, especially after 35, so it could take longer to conceive than it would for a younger female. The risks for miscarriage, pregnancy-related health issues, and birth defects in infants born to women aged 35 or higher are greater than for younger women. Ask your health care professional for more information.
You may feel stressed out more often than not. In your thirties, you may find yourself managing a job, raising children, and providing support to elderly family members. Engaging in healthy behaviors will give you an advantage to remain at the top and maintain good health. Eat nutritious, low-fat foods, exercise regularly and don’t smoke. If you are a smoker, seek assistance from your medical provider to stop. If you consume alcoholic beverages, make sure to restrict yourself to just one drink or fewer per day. Be sure not to neglect taking time out of your day to do activities that can help alleviate stress. Possible activities that could be enjoyed may be yoga, tending to a garden, reading books, and socializing with friends. If stress becomes too much to handle, consult your health care provider for advice.
Preventive Health Screenings You Need
Have your blood pressure checked at least every two years and more frequently if your reading is 120/80 or higher, in order to screen for hypertension.
It is recommended that your cholesterol levels be examined every five years or more regularly if you have conditions that increase the chances of developing heart disease.
A clinical breast examination should be performed roughly every three years. Your physician or other healthcare provider will assess your chest area for any irregularity. This test is frequently included in the yearly gynecology checkup. One may wish to think about performing breast self-examination (BSE) in addition to medical exams; however, studies demonstrate that BSE is not very effective in discovering breast cancer when compared to finding a lump coincidentally or recognizing what is expected. If you decide to conduct a BSE once a month, request that your healthcare provider demonstrate how to do it.
Dental exam: Visit the dentist regularly. Medical examinations can uncover early signs of oral health issues and bone deterioration. It is necessary to have professional teeth cleaning regularly, usually every 6-12 months, to avoid oral issues.
Find out from your healthcare provider what your likelihood is of having diabetes. A blood glucose test is usually not conducted before age 45, however, depending on your medical history, your doctor may suggest a test to measure your sugar level to decide if you have diabetes or pre-diabetes, which raises the likelihood of you getting diabetes. You might be checked if your blood pressure is over 135/80 or if you are on medication for hypertension. This blood test is conducted after not eating and consuming only transparent liquids for a period of 12 hours.
Have a full eye examination done twice during the period of time between ages 30 and 39. If you have a vision impairment, a family history of eye issues, a record of eye trauma, or diabetes, you should visit an eye doctor more often.
Have a Pap test done every three years, or receive both a Pap and HPV test every five years (they can be taken at the same time). If any of the following apply to you: prior abnormal results on a screening test, multiple sexual partners, HIV, a weakened immune system, or a past of DES exposure while in the womb, you should be tested annually. Consult with your medical practitioner about what is best for you.
If you have a history of chlamydia or sexually transmitted diseases, or if you or your sexual partner have had many different partners, speak to your healthcare provider to see if you should be tested for STDs, such as gonorrhea and HIV.
Thyroid test (TSH): Recommendations vary. The American Thyroid Association suggests that people have this check-up at the age of 35 and then every five years afterwards. The American Academy of Family Physicians advises against screening individuals under the age of 60. And, the U.S. The Preventive Services Task Force has not yet found enough evidence to support or oppose the use of TSH tests for the prevention of thyroid disease in adults. Ask your health care professional for guidance.
Weight: Obesity screening is now considered a preventive checkup. Speak to your medical provider for additional info about recommended weights or techniques for weight control.
Health and Wellness Tips for 2023
1. Exercise
Exercising on a consistent basis has numerous advantages for both your physical and mental health! Exercising regularly is one of the key components for staying healthy. Physical activity can be performed in any location, including one’s own residence or at a fitness center. The Centers for Disease Control (CDC) states that keeping up with consistent physical activity can assist with weight control, lower the probability of contracting heart problems, and strengthen your bones and muscles. If you have hesitations about beginning an exercise routine or fear the possibility of injuring yourself, give walking a try. Going for a stroll is a mild form of exercise deemed secure for the majority of individuals. If you’re wanting to take your fitness to the next level, think about running, lifting weights, or doing yoga. No matter where you are, be it in your house or at the gym, regular physical activity can help you remain in good spirits and in good health.
2. Drink Water Regularly
Not consuming the right amount of water throughout the day can make you feel achy, lethargic, and unable to concentrate. How much water should you be drinking? It all comes down to a variety of elements, such as your wellness, nutrition, exercise, and overall habits. It’s commonly known that you should drink 8 glasses of water a day, but the reality is more complex as people can get hydration from different beverages, as well as fruits and vegetables. You can make sure you are well hydrated by drinking water throughout the day and listening to your body when it signals that you need more fluids. If you are located in a region with a higher temperature or you are constantly on the go, it is important to remember to drink more water.
Bring a refillable water container with you to guarantee you drink enough water on a daily basis. Did you know you can get an app to monitor the quantity of water you consume? Keeping tabs on how much water you drink in a paper diary can be pleasing.
3. Track Your Fitness
If you’re exercising, that’s fantastic! How can you tell if you are receiving a sufficient amount of physical activity and changing up your routine every week? Thankfully, there are numerous methods of monitoring your physical fitness. There are a variety of apps for your phone or smartwatch that help to monitor your physical activity, and a majority of them are free of charge. An application that tracks your physical activity can assist you in recognizing the amount of exercise you get each day, so that you can either set targets or alter your habits accordingly. You could also look into getting a fitness tracker or activity monitor, which can measure your pulse rate and provide you with an accurate count of how many steps you take each day. If you want to avoid using technology, consider keeping track of your efforts in a written journal, or enlist a workout partner to motivate and encourage each other.
4. Take a Multivitamin
Eating a diet that is made up of a variety of different foods helps to keep your body and mind in good shape. Adults who are constantly on the go may not make the most nutritious meal choices or may even miss meals, making it harder to get the necessary nutrients for the day. Consuming a multivitamin is a simple way to make up for any dietary deficiencies in your diet. Need help remembering to take your vitamins? Set an alert on your phone or purchase a supplement holder.
5. Stand Up Every 30 Minutes While Working
It’s easy to forget to take breaks at work. Nonetheless, taking breaks often can help us to remain concentrated and attentive all day long. Research indicates that spending too much time seated can be damaging to one’s wellbeing. An advice that won’t be hard to follow: Take a break from sitting every half an hour while working. Give your muscles a good stretch, take a brief stroll, or do a little chore. If you have no free time, there are plenty of desk exercises you can do! Allow yourself a break in the course of your hectic workday; your mind and body will be appreciative.
6. Get Outside
Nature is a great remedy for stress. Stepping outside can be hugely beneficial for your mental and emotional health. The American Heart Association claims that taking a break to be in the outdoors can help reduce stress, elevate your mood, and improve your overall health. Take a break from your work during the week and go outside on your lunch break. On Saturdays and Sundays, get involved in outside pursuits like tending to the garden, going for a stroll, or taking a bike ride.
7. Drink Smoothies
We need to admit it—we all should be consuming more fruits and vegetables. Luckily, smoothies are one of the most wholesome and flexible beverages available. You can add a touch of sweetness to your smoothie using fruit, or you can make it a powerhouse of nutrition using spinach. Try to obtain produce that is unprocessed such as bananas, oranges, and carrots, or frozen goods like berries or chopped vegetables. No matter what kind of food you prefer, have a smoothie to ensure you are getting all the necessary nutrients in your diet.
8. Get Enough Sleep
Being well-rested is good for your wellness! It is correct to say that having a complete night’s rest is a significant component of overall wellbeing. The Centers for Disease Control and Prevention state that individuals aged between 18 and 60 years old should get at least 7 hours of sleep every night. Many adults find it difficult to fall asleep. It is possible to have difficulty falling asleep and have a bad sleeping pattern for a range of causes, from stress to loud noises to the preoccupations that come from using electronic devices. Create a nightly bedtime regimen to help you sleep better naturally. Shut down your phones and computers one hour prior to bedtime. Set aside that period for silent pursuits like perusing, writing in a diary, or sipping herbal tea. Prior to lying down for the night, consider taking an appropriate amount of melatonin that won’t leave you feeling sluggish in the morning in order to help with restlessness and induce a tranquil and restful slumber.
9. Choose Organic Foods When Possible
Eating organic foods is beneficial for both your health and the environment. Pure and simple. Selecting organic foods provides more nutritional value and fewer chemicals. Whenever it is feasible, purchase organic meats, cheeses, and fruits and vegetables at the store. Check the labels to make sure the food was produced using organic methods that are protective of the environment. Organic products can be found at farmers’ markets, co-ops, and local farms. A recent innovation in organic farming is regenerative agriculture. Regenerative agriculture takes organic practices to the next level by utilizing comprehensive, progressive strategies for managing the land. Gather information about producers and companies that pledge to use components that are produced through regenerative agriculture.
The Bottom Line
Creating beneficial practices is a difficult but crucial component of keeping your overall wellness. It is easy to become overwhelmed by the hustle and bustle of life, however, even minor acts and basic endeavors can have an immense impact. We are here to accompany you through the entirety of your wellness journey. That’s wellness, well done.