Healthstyle Blog

How to Achieve Better Health in Your 30’s

Blog post originally published on March 18, 2014

Let’s take a moment to think back to our teenage years. Along with worrying about our grades and getting a part time job, many of us felt awkward around our peers and unsure of what we eventually wanted from our future. Fortunately, those days are gone.

You’re now making progress in your career. You’ve found (or are getting closer to finding) the love of your life. Some of you have beautiful children and are now experiencing the joys of motherhood. You feel infinitely more confident and self-assured than you did in your teens. As you move into your 30s, your life is really just beginning—and now’s the time to take steps to ensure you have a long, healthy one.

Exercise

After age 20, your body’s basal metabolic rate—the amount of energy you expend daily—drops by as much as 2 percent each decade. However, a few lifestyle modifications combined with a regular exercise program can more than make up for this change. Simple ways to start include standing rather than sitting as well as increasing the number of steps you take in a day. Walk instead of drive, use the stairs rather than the elevator, and park at the back of the lot.

As far as formal exercise, experts recommend one hour of circuit training—cardio as well as resistance—four times a week in addition to one hour of high intensity cardio at least one day a week. Take one day off for rest and recuperation.

General Health

In your 30s, it becomes even more important to monitor your general health. This includes annual physicals as well as breast self-exams. If you notice anything unusual, have your doctor check it out immediately. As in your 20s, maintaining a healthy weight and getting plenty of exercise will go a long ways towards reducing your risk of breast cancer and other diseases. Additionally, watch your alcohol intake. Not only does alcohol consumption pack a wallop of extra calories, more than one drink a day increases your breast cancer risk.

Nutrition

Life may be fabulous, but it doesn’t slow down much in your 30s. If you’re like most women, you’re still relying far too heavily on fast food. Unfortunately, now is the time when decades of poor eating habits begin to manifest in the form of hypertension and type 2 diabetes. Additionally, women in their 30s often don’t get enough iron, folic acid or calcium from their diet—all nutrients your body needs to maintain your immune system and keep your bones strong.

Nutritionists recommend you consume at least 18 milligrams of iron each day in addition to 400 micrograms of folic acid and 1,000 milligrams of calcium. Lean beef, pork and beans are all rich in iron; while low-fat dairy products will help you to meet your calcium needs. A fortified cereal or multi-vitamin can supply essential folic acid and other nutrients.

At Kwavi.com, we believe it’s never too late to make a change that will improve your life.

 

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