The 30s are a critical decade for your body, and the decisions you make during this time could significantly impact how you feel in the years to come. Keeping this in mind, the following is some information regarding women’s health that will help you continue to feel young even after this decade has passed.
7 Health Tips for Women in 30s
1. Strengthen those bones
Around the age of 30, both men and women begin to experience a reduction in bone density, which ultimately leads to osteoporosis. On the other hand, because women’s bones are typically smaller than men’s, the condition affects more women than men.
There are three nutrients—calcium, vitamin D, and potassium—that can assist in the process of rebuilding bone mass. Talk to your primary care provider about how you can maintain a healthy level of bone mass by getting adequate activity and nutrients.
2. Get your feet moving
You should engage in at least 30 minutes of moderate exercise on most days of the week and two to three days of intense activity per week to maintain a healthy weight range, lower your risk of developing type 2 diabetes, improve your mental health, and keep your heart healthy.
In addition, you should exercise for at least 30 minutes on most days of the week.
3. Concentrating on preventive care
Even if you’re at the peak of your life in your 30s, this is the decade in which you should initiate screenings for various possible health problems. One of the main benefits of preventive care is that it helps find diseases and illnesses early, which saves money and time. Your doctor might perform several diagnostic tests on you to guarantee that your health continues to be in good standing.
The Pap smear, as well as screenings for glaucoma, diabetes, cholesterol, and blood pressure, as well as breast cancer, may be included in the tests. In the future, your doctor will also help you figure out how often you should get checked up to find any health problems that might be coming up.
4. Observe your bodyweight
As you become older, not only does your metabolism slow down, but your hormones might also vary, which can lead to weight gain. If you are worried about your current weight, you should consult your physician about methods to help you achieve a healthy weight.
For example, stop making late-night trips to fast food restaurants and get on track with a diet that prioritizes health by cooking more of your meals instead of ordering out.
5. Check your hormone levels
Recent studies have shown that approximately 80 percent of women are affected by the symptoms of hormonal imbalance, especially concerning the female hormones estrogen and progesterone. When these two hormones are out of whack, you may have various symptoms, including but not limited to pelvic discomfort, fibroids, heavy or irregular periods, anxiety, changes in weight, difficulties with mood, and more.
Abnormal levels may also be indicators of chronic diseases such as endometriosis or polycystic ovarian syndrome (PCOS). Your doctor can help you stay at your peak performance by checking your hormone levels and giving your insight into how your body is operating overall by doing so.
6. Pay attention to skincare
When you are in your 30s, your skin has already begun to lose its suppleness and youthful appearance; thus, it is crucial to establish a reliable skincare routine that includes using sunscreen with an SPF of at least 30.
Also, keeping a healthy diet, exercising, and drinking enough water can help your skin maintain its shine and look young.
7. Contribute to yourself
Stress has been linked to a higher chance of health problems like high blood pressure, heart disease, obesity, and diabetes. Pampering and other forms of self-care, as well as practicing mindfulness and finding ways to relax, can all be helpful ways to keep your stress levels under control.
Feel free to slow down and take care of your basic requirements, like getting at least seven to nine hours of sleep per night, despite having a long list of things to do.
However, because you are a dynamic, thriving woman with many commitments, you must remember to put yourself and your health first to perform at a higher level.
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