By Suhana Keeranthodika

Healthy Living in Your 30s – Health Care Goals for Women

In the last periods of the twenties every woman feels contradiction and insecurity. Getting old is not a happy thing anymore. Beginnings of 30 years may be a time women have started to take important decisions about life, relationships, childbirth, career, etc. And for some they might have settled with all these early in their 20s but may start feeling unsatisfied. The weakness in our mental and physical state is real. You will notice the drain of your energy and won’t be able to do half of the activities when you were in the twenties without some strength exercise now.

At the same time, there is a good news from researchers that according to science and studies, real happiness is yet to begin. Studies say that the youth remains with an added enthusiasm of childhood. Mentally you will feel more of your potential and self-confidence but your body may not react in the same way.


Challenges faced by women in their thirties

Enthusiastic yesteryears of the 20s: Twenties were the soundest time when it comes to health and fitness. The energy we reserve and use will be quiet evident. We were able to link our body and mind. Diseases appeared sparingly. Above all, After the teenage confusions, women will be more stable and happy enjoying their youthfulness. Accompanied with a bundle of anxieties about ageing, life settlement, health changes that descend, etc. tend to bother women in their thirties.

Metabolism lags down with age and it actually begins in our 30s. Dropping weight is usually more complicated when metabolism is weak. During the thirties, women aren’t producing enough human maturity hormone as earlier, which also leads to a dip in your metabolic rate.

Muscle mass declines: Entering the age of 30 is more than just the commencement of middle age, and it is a turning point for the body also. From here on, if you are unable to be active, you may waste approximately 3 to 5 percent of your muscle mass every decade.

Bone density diminishes: Till about the age of 30, women mount more bone than they lose, maintaining their bones achieve their maximum strength and density. Post the mid of the thirties, this changes. The building of new bones will be taken over by bone breakdown process and bone mass will begin to decline with age. In women, the rate of bone loss intensifies approximately 2% per year, for several years following menopause. As an after-effect women will start to think about the causes and cure of osteoporosis.

Low energy/fatigue/tiredness: Fatigue and low energy may be felt anytime, for instance, the 20s, 30s or 40s, but women feel it in their 30s the most. The main reasons for this are some hormonal inconstancies and vitamin deficiency. Insufficient sleep and diet can also be a reason for tiredness.

Stress: Women in their mid-thirties tend to do the multitasking and so they have pressure due to that, along with a tension of ageing. This is a period in which people think about life and future more seriously. It would be easier if we accept and embrace the things the way they are.

Healthcare in the 30s: Considering all the above-mentioned issues women should take care of their own health thoroughly. Think it this way – a healthy woman will better take care of the family, so it is not selfish at all, but a positive step. So, it is advisable to keep health care goals.


Healthy diet: It is time to proof check our eating habits. In the thirties, women lose metabolism rate and as a result the body produces more fat and less muscle. Simultaneously, bodily changes require different dietary needs. For example, Eating meals that supply to bone health and muscle mass become supreme as women enter in their 30s. As we age, our body needs fewer calories to perform necessary functions. This means that eating beyond the daily calorie needs for age will drive weight gain quickly.

Acquiring adequate amounts of calcium is important in all stages of life, but it becomes a critical concern in your 30s because this marks the start of decreased bone density in women. Experts recommend getting at least 1,000 milligrams of calcium daily. Good sources of calcium include low-fat dairy products, calcium-fortified drinks like orange juice and soy milk, almonds, broccoli, leafy greens, etc. Women in their 30s have to increase their intake of antioxidants to improve immunity along. Eating to keep metabolism high can help combat the natural slowdown that starts around this time.

Find time to exercise routinely: I am sure you know that being fit is important, but maybe every woman has been busy starting a career or raising a family, or both. If physical activity hasn’t been a preference, start now by establishing reasonable objectives. Begin with exercises you enjoy and gradually build up your stamina. It is advisable to keep a track of your daily exercises and their improvement alongside the calorie intake and other activities. Strength training can boost you build muscle and provide more human growth hormone, both of which keep your metabolism working.


Stress relieving: Stress is a normal part of growing older. Just take stress as it comes. Understand your problem and think whether you have to take it with mind or body. Listen to your conscious. If at all you need an expert advise you should not neglect it.

Future-proof your body and mind for a happy and healthy future without any stress. It is important to do health check-ups regularly.

More than anything else, just keep your mind clean and happy, and grab all the joy life has been offering as well as yet to offer you. Get rid of all unhealthy habits of smoking and alcohol consumption. And that also covers being in the company of those who get involved in unproductive activities, such as playing mind games, putting others down, etc. Last but not the least, believe in positiveness as Audrey Hepburn once said “The beauty of women by passing years only grows”.

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