Ageing Process In 30’s…
Many of you are stepping deep into life, having carriers and family, often forget about yourselves and your own health while ageing comes silently and without any warning.
The responsibilities and busy schedules of everyday living can make it difficult to maintain a healthy balance, but taking good care of yourselves: body, mind and spirit, becomes more and more important as you age.
By making good lifestyle choices in your 30’s, you can help reducing the risk for chronic health problems and improve your chances for a long and healthy life.
Maintain Healthy Weight
Metabolism slows down by ageing at the beginning of 30’s, and losing weight is often more difficult than usual, especially for women.
Being overweight or obese, increases the risk for chronic medical conditions like: diabetes, heart disease, arthritis and certain types of cancer, and can have a negative impact on daily living.
To feel best and prevent ageing in 30’s, it is important to implement healthy diet that includes plenty of vegetables, fruits, whole grains, lean protein and low or non-fat dairy products.
Essential vitamins, minerals and other nutrients, such as iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats, can help ensure good health in 30’s and beyond.
It is also important to limit consuming processed foods and fast foods to reduce the amount of sodium (salt) in diet, and follow a health care provider’s recommendations for taking vitamin and/or mineral supplements.
Most of us know that regular exercise has a number of health benefits. It can help us look and feel better, improve our mood, and lower our risk for heart disease, certain types of cancer (including breast cancer) and osteoporosis (bone loss).
But actually, making time for exercise can be quite difficult.
Aerobic, brisk walking, jogging, dancing, biking, swimming, hiking or playing tennis are good options. Strength training (e.g., lifting weights) a few times a week can help boost metabolism and also help prevent osteoporosis. Exercising with a family member or a friend can make us more likely to stick with it.
Flexibility of muscles starts to decrease in your 30’s because of not having much motion while sitting in an office chair all day long, but also because many of the activities practiced like : running, body building, basketball, etc. actually are starting shortening both muscle and connective tissue and then muscle tissue decline.
Therefore, consider practicing yoga where variety of motions and stretching are done, enroll in next door yoga center and preserve your youth.
Starting in your 30’s, the ability of your body to use oxygen from your blood diminishes, your cholesterol rise as well as your blood pressure, and fatty deposits begin to build up on the walls of your arteries.
Get Enough Sleep
Most people need about 6–8 hours of sleep to function at their best because sleep deprivation can cause a number of health problems.
It is important to take steps to make sure you are getting enough sleep. Practice good sleep and if you can, try taking a 20–30 minute nap in the afternoon and you will be surprised how refreshing it can be for you!
Prevent Heart Diseases
Take the following steps to help reduce your health risk for illness and prolong your life:
Try not to smoke or use tobacco products
The most beneficial ways to improve your health is to quit with these habits.You need less calories now, smaller portions but nutritionally balanced.
If you have an urge to snack, do it with healthy snack such as nuts, walnuts, Indian peanuts etc, there is variety of healthy snacks.
As you are going to get older, your body will need less calories. Most men reach their maximum body weight between ages 35 and 55.
Protect yourself from Sun
Wear sunscreen daily and whenever you spend time in the sun to help prevent skin cancer and premature aging of the skin,wear hats and use sunscreen products for your body if you are exposed all day on sun.
- Make time for yourself and for relationships that are important to you. Balance your responsibilities with things you enjoy and never underestimate the value of a relaxing bath or a short walk!
- Monitor your body mass index (BMI), blood pressure and cholesterol levels and keep them within a healthy range.
- Ask about ways how to stay healthy and how to prevent chronic conditions like heart disease, diabetes and osteoporosis (bone loss).
Make a doctor appointment
- Make full health check of your body in order to minimize side effects of having sitting life (an office life) and not moving enough, not using your muscles to burn fat, sugar and calories.
- Make at least once per year physical exam and check your height, weight, body mass index (BMI) and blood pressure.
- The doctor may ask you about your lifestyle, nutrition, physical activity, consuming tobacco and alcohol,your sexual health, whether you are depressed, feeling threatened in any way, or are being abused and maybe will suggest to perform additional screening tests.
Take care of your sexual and reproductive health
By the time you reach 30, many of you are already married or in a committed relationship, and if you haven’t started a family yet, you’ve at least given the matter a thought or two.
Take care of your mental and emotional health
Many of you have large amount of responsibilities in your 30’s by working long hours, maintaining your home, caring for your young children and perhaps our aging parents as well.
It is difficult to manage everything and look after yourselves, health especially, but at least you need to try to keep up with ageing process since it is irreversible…unfortunately.