Health Tips For Women In Their 30s

Your 30s are a crucial decade for your body, and a lot of the choices you make now could affect how you feel in the future. So with that in mind, here are some advices on women's health to help you feel young even after this decade is over:

Strengthen your bones: Around the age of 30, both men and women undergo a reduction in bone density, which results in osteoporosis (a disease of the bones that causes them to lose mass and break easily). However, because women have smaller bones than males, it typically affects more women than men. Three nutrients—calcium, vitamin D, and potassium—can support the regrowth of bone mass. Discuss with your doctor how you can maintain a high bone mass by getting enough exercise and nutrition.

Get moving: To maintain a healthy weight, lower your risk of type 2 diabetes, enhance your mental health, and keep your heart healthy, you should be getting at least 30 minutes of moderate activity most days of the week and two to three days of intensive exercise.

Put an emphasis on preventative care: Although your 30s may be your prime, now is also the time to start getting examined for numerous potential health issues. In addition to helping you avoid sickness and illness altogether, preventive care can also help you save money and time.

Keep an eye on your weight as your metabolism slows down with age and hormone fluctuations might lead to weight gain. If you are worried about your weight, discuss methods to get to a healthy weight with your doctor. The moment has come to adopt a balanced diet, embrace your inner chef, and stop grabbing late-night fast food.

Take a hormone check: Especially when it comes to the female hormones oestrogen and progesterone, the majority of women suffer the impacts of hormonal imbalance. You may suffer symptoms such as pelvic pain, fibroids, heavy or irregular periods, anxiety, weight fluctuations, mood swings, and more when these two hormones are out of balance. A chronic illness like endometriosis or polycystic ovarian syndrome may also show symptoms of abnormal levels. Your doctor can help you stay healthy and keep you informed about how your body is working by checking your hormone levels.

Take care of your skin: It's crucial to establish a good skincare routine that includes sunscreen that has an SPF of at least 30, as your skin begins to lose elasticity and youthfulness in your 30s. You can maintain your skin radiant and young by getting enough sleep, exercising, and eating well.

Take care of yourself: Stress increases the risk of diabetes, high blood pressure, heart disease, and obesity. You can manage your stress by rewarding yourself with self-care activities, relaxation, and mindfulness exercises. Don't be afraid to take care of your basic requirements, such as obtaining at least seven to nine hours of sleep each night, even with everything on your to-do list.

Remember to put yourself and your health first so that you can continue to perform at your best. You are a successful and industrious lady with numerous roles to fulfil.

Dr. Reenu Jain
Associate Director
Department of Obstetrics & Gynaecology
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