Celebrating 30 is usually regarded as a milestone, an age at which career, health, and self-discovery come to the forefront. But with hectic work schedules and increasing responsibilities, women unknowingly overlook some aspects of their health and well-being. These neglects can initially appear insignificant but can have a profound effect on physical, emotional, and mental health over time.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Eileen Canday, Celebrity Nutritionist, Sir H N Reliance Foundation Hospital, Andheri East - Mumbai, explained everything you need to know if youre a women oer 30.
Common Dietary Mistakes Women Over 30 Make
According to Dr Canday, here are some of the most frequent blunders women above the age of 30 make and how to get around them:
1. Forgetting Regular Checkups
Hormonal fluctuations, metabolism changes, and reproductive health after the age of 30 need special attention. Most women ignore routine checks like thyroid tests, Pap smears, or breast exams due to a lack of time or fear of the outcome.
Expert Tip: Get checkups every year, and don't dismiss initial symptoms of tiredness, irregular menstruation, or persistent pain. Preventive care is the key to long-term well-being.
2. Overlooking Bone and Muscle Wellness
Bone density reduces after the age of 30, leaving women with a higher risk of osteoporosis and joint conditions later in life. Avoiding strength training and calcium foods hastens the process.
Expert Tip: Add weight-bearing exercise, yoga, and a calcium and vitamin D-rich diet. Even a few minutes of resistance training can have a lasting impact.
Also Read: Macadamia Nuts: Health Benefits Of Consuming It
3. Neglecting Mental Health
The stress to "have it all" career, family, and social demands, can result in chronic stress and anxiety. Sadly, most women overlook mental health as secondary to physical health.
Expert Tip: Make mindfulness activities like meditation, journaling, or therapy a priority. Mental health is as important as physical health.
4. Forgetting Skincare and Sunscreen
Fine lines, pigmentation, and dullness tend to show up in the 30s. Most women either overdo it with abrasive products or forget sunscreen altogether.
Expert Tip: Use a basic skincare routine of cleanser, moisturiser, and SPF. Sunscreen isn't just for sun days, it's your top anti-ageing friend.
5. Depending Too Heavily on Crash Diets
As a desperate measure to remain fit, a few women resort to fad diets that lead to nutrient deficiencies and interfere with metabolism.
Expert Tip: Emphasise a well-balanced diet with entire foods, proteins, healthy fats, and complex carbohydrates. Consistency is more important than extreme changes.
6. Sacrificing Sleep
Late-night work, excessive scrolling, or balancing family duties tends to disrupt sleep hygiene. This can impact hormones, skin, and immunity.
Expert Tip: Get seven to eight hours of good quality sleep. A wind-down routine, low lights, no screens, and soothing rituals, can enhance sleep.
Bottomline
Life after 30 is about embracing balance, nurturing the body, mind, and soul. By avoiding these common mistakes, women can create a healthier way forward. Remember, it’s not about perfection but about making conscious, sustainable choices that support long-term well-being.