Prevent Ageing At 30’s
Many of us stepping deep into life, having carriers and family, often forget about ourselves ,our own health especially. The responsibilities and busy schedules of everyday life can make it difficult for us to maintain a healthy balance, but taking good care of ourselves:body, mind and spirit,becomes more and more important as we age. By making good lifestyle choices in our 30’s, we can help reduce our risk for chronic health problems and improve our chances for a long, healthy life.
Maintain Healthy Weight
Metabolism slows down with age and beginning in our 30s, losing weight is often more difficult,especially for women. But being overweight or obese increases our risk for chronic medical conditions, like diabetes, heart disease, arthritis and certain types of cancer, and can have a negative impact on our daily lives.
To feel our best in our 30s, it is important to eat a healthy diet, that includes plenty of vegetables, fruits, whole grains, lean protein and low- or nonfat 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 our 30s and beyond. It is also important to limit consuming processed foods and fast foods, take steps to reduce the amount of sodium (salt) in our 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 difficult.
To get the recommended amount of exercise in our 30s,30–60 minutes of physical activity on most days of the week it can be helpful to find an activity or two we enjoy doing. 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 30s 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, actually are starting shortening both muscle and connective tissue and then muscle tissue decline. Therefore, should be considered of practicing yoga where variety of motions and stretching are done, enroll in next door yoga center and preserve your youth
Starting in your 30s, 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
But most people need about 6–8 hours of sleep each night to function at their best and sleep deprivation can cause a number of health problems. It is important to take steps to make sure we 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 the the 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.
- Avoid illegal drugs and substances.
- Reduce stress. 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 an appointment at doctor’s to make full check of your body in order to minimize side effects of sitting life (an office life) and not moving enough, not using your muscles to burn fat, sugar and calories. You should make at least once a 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.
- Be creator of your healthy lifestyle, prolong it well by taking care of yourself today and right now.
- Take care of your sexual and reproductive health. By the time we reach our 30s, many of us are married or in a committed relationship, and if we haven’t started a family yet, we’ve at least given the matter a thought or two.
- Take care of your mental and emotional health. Many of us have an large amount of responsibility in our 30s by working long hours, maintaining our home, caring for our young childrenand perhaps our aging parents as well.