How to Be Healthy In Your 30’s

In this decade, it seems like life has a tendency to grow. Weddings. Babies. Job promotions. It’s necessary to keep up with your well-being, as well as all the other things you have to manage. These are 15 areas to concentrate on to promote your well-being.

Now that you have reached your thirties, you may be more occupied than ever before. Perhaps you’re logging longer hours at work. Or now caring for your children. Or doing both. The conclusion: It can be more challenging to prioritize your health when you have multiple things to manage. But it’s important to make the time.

Why is Wellness Important?

At present, all of us are dealing with novel issues that have had an influence on our emotional, psychological, and communal health. We are all feeling exhausted and overwhelmed, so it is more essential than ever to practice wellness and self-care. Your health journey is a continuous process, and YOU are in control! We are offering some hand-picked suggestions to take care of your overall wellbeing, in order to look after your mental health and provide your body with sustenance. These are 15 strategies that you can use to aid in your wellness journey in the upcoming year of 2023.

1. Step Up Your Stress Management

Yes, you’re swamped. It is essential to set aside time to unwind for the sake of one’s wellbeing. Sarah Kent, MD states that long-term stress can incite inflammation across the body, which then leads to tenderness. This can result in critical health issues such as cardiovascular disease and diabetes. She is a doctor who specializes in family medicine and works with USMD and Optum in Cross Roads, Texas.

There are plenty of methods to achieve a feeling of serenity. Experimenting with various approaches is the best way to determine what is most effective for you. You can try yoga, meditation or deep breathing. Taking the time to engage in an activity that you enjoy can be beneficial. It could be baking, perusing, or taking a shot at a game of golf. It’s okay if you don’t have a lot of time. It is possible to decrease your stress level in a short amount of time.

2. Keep Getting Annual Well Visits

It is essential to make sure you go to the doctor for an annual exam if you did not do so in your twenties. You should be getting regular blood pressure screenings. And a cholesterol test is also important. Cholesterol is a type of blood fat. If you did not take advantage of that opportunity during your twenties, make sure to seize it now. If your initial assessment does not indicate any risk factors for cardiovascular illness and results are normal, the Centers for Disease Control and Prevention recommends that you wait five years before another one. If not, follow your doctor’s advice.

It is important to make sure your physician has all the information about your family background. If there is a history of illnesses such as breast or colon cancer in your family, it might be necessary to begin medical examinations sooner than usual.

3. Pay Attention to Your Period (If You Menstruate)

Your menstrual flow can become more substantial, diminished, or less frequent now. It is particularly accurate when you get to be in your late thirties. For some women, the beginning of the next decade signals the start of perimenopause. That’s a sometimes years-long hormonal shift that takes place. It’s followed by menopause, when your periods stop.

Dr. Kent mentions that there are some issues that could potentially impact a female in her thirties. These include:

• Fibroids (growths in the uterus).
• Endometriosis (when uterine tissue grows outside the uterus).
• Polycystic ovary syndrome (a hormone problem that keeps your ovaries from releasing eggs normally).

Uterine fibroids can cause your menstrual cycle to extend longer than seven days. And endometriosis can cause severe pain and bleeding. Women with polycystic ovary syndrome often have fewer periods. Some have periods that keep changing in length.

You don’t have to just live with difficult periods. Consult with your gynecologist or general practitioner to discuss any signs you may be experiencing. These diseases can be treated with the use of medication, surgery, or a combination of the two. If you are hoping to conceive, taking care of these matters can make it simpler to achieve that.

4. If You Want to Get Pregnant but Can’t, Talk to Your Doctor

More people are waiting longer to start their families. Nowadays, the average age for a woman’s first childbirth is 30. Conceiving a child can be more difficult in your thirties. Fertility starts to decline around age 32. The likelihood of becoming pregnant diminishes more rapidly after the age of 37. You may be having difficulty conceiving for other reasons. Those include endometriosis, fibroids or a thyroid disorder.

Infertility is often considered a women’s issue. But it affects men, too. Men can be infertile due to issues with their testicles and/or a lack of sperm. It is estimated that only a third of infertility issues are due to a female factor. Approximately one-third of the issues involve a problem with the male. The other cases involve either both or unknown reasons.

If you and your significant other are both in your early 30s and have been attempting to conceive for at least 12 months, it is advisable to seek assistance. Think about getting a fertility evaluation. If you are over the age of 35, it is recommended to have an examination after attempting to conceive for half a year. Women should see an ob/gyn. Men should visit a urologist. (Search for providers near you now.)

5. Protect Your Bone Health

Your bones are constantly breaking down and regenerating in order to stay in good condition. From the age of 30, the process of slowly shedding bone mass begins. If you don’t take action now to preserve bone density, it could result in bones that are not as strong. Women are more worried about it than men, since women’s bones decrease in mass quicker.

According to Dr. Kent, women of this age should do strength training and other exercises that put pressure on bones in order to reduce bone deterioration. One example of a beneficial activity is going for a walk. This kind of exercise helps make the bones stronger.

Calcium is also important. The recommended daily amount is 1,000 milligrams. If you are not getting enough calcium from your diet, taking a calcium supplement may be beneficial. Consult with your physician first to ensure that it is safe for you. They can also tell you how much to take. Dr. Kent warns that having too much calcium can increase the risk of heart disease, and it can be easy to consume too much.

Your doctor may also suggest a vitamin D supplement. Your body needs vitamin D to take in calcium. It can be hard to obtain enough vitamin D solely from food.

6. Focus on Core Strength

Having strong core muscles is important at any age. The muscles in your abdomen, hips, and back constitute your core. This is especially pertinent in your thirties.

It’s possible that you are experiencing greater discomfort than before. Sitting at work for extended periods of time, or regularly lifting your children, may be the cause of your lower back discomfort. Having a solid core can help to improve your posture, reducing the likelihood that you’ll hunch over in your chair.

Exercises that tone your abdominal muscles include yoga, tai chi and Pilates. Incorporate exercises that target your core into your regular workout routine.

Be certain to consult your doctor if you are suffering from chronic back pain. At this point, some forms of arthritis that involve the spine and pelvis can develop. If your physician believes this may be the root of the issue, they may refer you to a rheumatologist. That’s a doctor who specializes in arthritis. Taking medication alongside working out can help reduce pain and rigidity.

7. Drink Water Regularly

If you don’t drink the adequate amount of water during the day, it can make you feel achy, exhausted, and unable to concentrate. How much water should you be drinking? The resolution is contingent on various elements, including your wellbeing, eating habits, exercise, and overall way of life. It is commonly known that people should be drinking 8 glasses of water a day, but it is important to remember that other liquids, as well as fruits and vegetables, can also contribute to hydration. You can keep your body hydrated by drinking water regularly, and if you feel thirsty, drink some more. If you reside in a region with hotter weather or are constantly on the move, it is important to ensure you are drinking adequate amounts of water.

Bring a refillable water container with you to ensure you are drinking enough water on a daily basis. Did you realize that there is an application you can get that will help you to monitor the amount of water you consume? Making a record of your water consumption in a paper-based planner can be a rewarding experience.

8. Track Your Fitness

If you’re exercising, that’s fantastic! How can you be sure that your weekly exercise regimen is varied and sufficient? Luckily, there are numerous methods for monitoring your physical fitness. You can find a plethora of fitness tracking applications for either your phone or smartwatch, and the majority of them do not require any payment. An app that tracks your fitness can be useful in gauging how much exercise you get on a daily basis, allowing you to set objectives or alter your habits as needed. You may want to try wearing a fitness tracker or exercise watch to measure your heart rate and how many steps you take daily. If you prefer not to rely on technology, keeping a written record of your exercise regimen in a notebook is a good option, or you could find someone to work out with and keep each other motivated.

9. Take a Multivitamin

Eating a variety of healthy foods in the right proportions helps to keep both your body and mind in good condition. Nevertheless, grown-ups with hectic schedules often consume unhealthy foods or go without eating, which may result in a lack of essential nutrients for that day. Using a multi-vitamin supplement is a straightforward approach to supplement any nutritional deficiencies in your diet. Need help remembering to take your vitamins? Set a reminder on your phone or purchase a vitamin container.

10. Stand Up Every 30 Minutes While Working

It’s easy to forget to take breaks at work. Taking breaks on a regular basis can help us to remain focused and attentive during the work day. Research has demonstrated that staying seated for an extended period of time can be damaging to your wellbeing. One simple suggestion: Get up and move around every half an hour while you are working. Extend your body, take a brief stroll, or accomplish a minor job. If your calendar is completely full, there are numerous stretches you can do sitting at your desk! Set aside some moments during your hectic work schedule; your mental and physical health will be grateful.

11. Get Outside

Nature is a great remedy for stress. Going outside can be incredibly beneficial for your mental and emotional wellbeing. The American Heart Association indicates that taking some time in a natural environment can reduce stress, enhance your state of mind, and generally increase your overall health. Think about going outdoors during the work week on your lunch break. Spend your weekends engaging in outdoor activities like gardening, going for a stroll, or riding a bike.

12. Drink Smoothies

We should all be aware that consuming more fruits and vegetables is essential. Thankfully, smoothies are among the most beneficial and varied drinks available. You can give your smoothie a sugary taste by using fruit or include spinach to give it a nutritious kick. Go for fruits and vegetables that are either fresh, like bananas, oranges, and carrots, or frozen, like berries or chopped greens. No matter what you like, incorporate a smoothie into your diet to make sure you’re getting all the nutrients you need.

13. Get Enough Sleep

Being well-rested is good for your wellness! It is accurate to say that having a complete 8 hours of sleep is a fundamental element of overall wellness. The CDC states that adults between the ages of 18 and 60 should get at least seven hours of sleep per night. It is not unusual for adults to have difficulty falling asleep. Not getting enough sleep and having a bad sleep quality can be caused by numerous things, from anxiety to loud noises to the diversions of gadgets. Create a regular bedtime pattern to help you get more restful sleep. Shut down your phones, computers, and other electronic devices an hour before you hit the hay. Set aside a period of time for peaceful activities such as reading, writing in a diary, or sipping herbal tea. Before going to bed, take a dose of non-drowsy melatonin that is properly measured to help alleviate uneasiness and encourage a deep, restful sleep.

14. Choose Organic Foods When Possible

Eating organic products is beneficial for your health as well as the environment. Pure and simple. Opting for organic can provide higher levels of nutrients and less traces of chemicals. If you can, try to buy organic meat, cheese, and fruits and vegetables at the supermarket. Examine labels to make sure the food has been certified as organic, which means it was produced with consideration for the environment. Organic products can be easily obtained from farmers’ markets, cooperatives, and nearby farms. A recent innovation in organic farming is regenerative agriculture. Regenerative agriculture takes organic farming to the next level by utilizing comprehensive and progressive techniques to maintain the land. Find out more information about farmers and companies that are dedicated to using ingredients from regenerative organic sources.

15. Minimize Your Sugar Intake

Reducing your consumption of sugar can help you shed some pounds and increase the nutritional value of your diet. Do you have an understanding of what needs to be observed? There are many types of sugar available; some are familiar while others are less so. Look at the nutritional facts on the packaging to identify if there are ingredients such as sucrose, glucose, fructose, corn syrup, or hydrolyzed starch present. All of these are sugars! One way to reduce the amount of sugar consumed is to select healthier options when shopping.

The Bottom Line

Forming beneficial practices is a difficult yet essential aspect of sustaining your overall wellbeing during your thirties. It’s easy to become overwhelmed by the bustle of everyday life, but even the smallest actions and simplest of tasks can have a substantial effect.