Entering your thirties can feel like a fresh chapter- a time of growth, stability, and self-discovery. But you cannot ignore the fact that being 30 also brings its own set of health challenges and changes. A lot of women are unaware of these potential health issues that may arise with age. As we spoke to Dr Meenakshi Banerjee, Senior Consultant - Obstetrics and Gynecology at Madhukar Rainbow Children's Hospital, Malviyanagar, Delhi, she shared a detailed guide to navigating these aspects with practical tips that get you motivated enough to keep track of your health, and be the best version of you.
Maintain a Healthy Weight
Think of exercise and healthy eating as acts of self-love. Celebrate every small victory—whether it’s choosing an apple over a candy bar or finishing a brisk walk. Each step brings you closer to a healthier, happier you.
Mix It Up with Aerobics
“Incorporate a variety of aerobic activities such as walking, jogging, biking, or swimming. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise each week,” suggests Dr Banerjee.
Balanced Diet
Here are some dietary suggestions for women in 30s by Dr Banerjee:
- Consume a diet rich in fruits, vegetables, whole grains, and lean proteins.
- Limit intake of saturated fats, processed foods, and sugary drinks.
One of the worst trends in recent years is poor management of your sleep cycle. When sleep-deprived, your brain is more likely to suggest ‘comfort food’, which is usually unhealthy for you. Make sure to plan your meals and snacks to avoid impulsive eating.
Also Read: Why Aren’t You Losing Weight? Gynae Explains Weight Loss Plateau Post 30s In Women
Skin Care in 30s
Your skin tells your life story. Treat it with kindness and patience. Embrace your natural beauty and the wisdom that comes with age. Remember, every fine line is a testament to your experiences and growth. Gentle cleansing, moisturization and protection are all you need to ensure your natural beauty in 30s shines through!
- Gentle Cleansing: Use mild cleansers that don’t strip your skin of its natural oils. Avoid hot water and harsh soaps.
- Moisturise and Protect: Choose a good moisturiser that suits your skin type and apply sunscreen with at least SPF 30 daily, regardless of the weather.
Bone Health
Strong bones are the foundation of a resilient life. Imagine yourself dancing with joy at your grandchildren’s wedding. Meeting a few dietary and exercise needs will ensure that your bones are just as lively when you grow older! Every step you take now is an investment in your future vitality.
- Calcium-Rich Diet: Include calcium-rich foods like dairy products, leafy greens, and fortified cereals in your diet. Consider a calcium supplement if you’re not getting enough from food.
- Weight-Bearing Exercises: Engage in activities like jogging, dancing, and strength training to strengthen your bones. Aim for at least two sessions of muscle-strengthening activities per week.
Tips To Boost Reproductive Health In Thirties
Bringing new life into the world is a miraculous journey. Cherish each moment and take care of your body, knowing that you’re creating a nurturing environment for your baby. Here is what you should consider as per Dr Banerjee.
- Prenatal Care: If you’re planning a pregnancy, seek early and regular prenatal care. Take prenatal vitamins and follow a healthy lifestyle.
- Healthy Habits: Maintain a balanced diet, exercise regularly, avoid alcohol and smoking, and manage stress to support reproductive health.
Regular Checkups
Think of regular checkups as a tune-up for your body. Just as you wouldn’t skip maintenance on your car, don’t neglect your health. Regular checkups can catch potential issues early and keep you on the road to wellness.
- Schedule Screenings: Keep up with regular health screenings like Pap smears, mammograms, blood pressure checks, and cholesterol tests.
- Build a Relationship with Your Doctor: Find a healthcare provider you trust and feel comfortable with. Open communication is key to effective preventive care.
Stress Management
Life in your 30s can be a juggling act, but you are the conductor of your own orchestra. Find harmony in balancing career, family, and self-care. Remember, taking time for yourself isn’t selfish- it’s essential.
- Mindfulness and Relaxation: Practice mindfulness, meditation, or yoga to manage stress. Even a few minutes of deep breathing can make a big difference.
- Time Management: Prioritise your tasks and learn to say no. Delegate responsibilities and take breaks to avoid burnout.
Personalised Health Care for Women In Thirties
Your health journey is personal and precious. Embrace it with curiosity and commitment. Celebrate your uniqueness and take pride in the proactive steps you’re taking to ensure a vibrant future. Every woman is unique, and so are her health needs. Always consult with a healthcare professional for advice tailored to your specific situation.
Your 30s are a time of empowerment and transformation. As compassionate beings, you always tend to take care of others before we take care of yourself. Rather, we should treat ourselves just as we treat the people we care about. By focusing on these key health aspects, you’re not just adding years to your life—you’re adding life to your years. Stay healthy, stay strong, and remember, you’re worth every effort you make. Stay healthy!