We spend the majority of our twenties partying, pulling all-nighters and eating as much unhealthy food as we can get our hands on. Our energy levels are high and it seems that sleep, just like exercise is optional. We unapologetically enjoy our youth. But then we hit our 30’s. And things start to slow down. We aren’t as quick to recover from a night out, we’ve got new priorities like kids, a mortgage, a career and your body starts behaving a little differently, especially if you’ve already had children.
On many levels, your 30’s are a time of huge change. But it’s important to get back to (or begin) picking up healthy habits right now that will serve you in good stead for the next 10 to 20 years.
1. Start Early Morning Workouts
Maybe you prefer to hit the gym late at night or just after work to help de-stress but studies show that early mornings might be the best time of day to get a workout done . Early morning exercise can increase your physical activity throughout the day, increase your metabolism and studies suggest that revving up your fitness regime in the evening could compromise your sleep .
It’s not much fun getting up at 6am but the rewards are well worth the pain.
2. Manage Your Stress and Anxiety
It’s often said that stress is a silent killer but what exactly is stress? It’s the physical and chemical reaction that our body starts when it believes it’s under attack. When we sense danger—either real or imagined, the body’s defenses get activated in a rapid, automatic process known as the “fight-or-flight response.” Prolonged or permanent stress from worrying about things like family, finances, our jobs or relationships (without any breaks of relief or relaxation) can lead to long-lasting health problems
The symptoms of stress can show up in many different ways and although everyone reacts differently to stress here are some common symptoms :
- Upset stomach
- Elevated blood pressure
- An irregular menstrual cycle
- Acne breakouts
- Hair loss
- Problems sleeping
Stress itself is linked to six of the leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide . So although a small amount of stress may not be a problem, long term stress can make any pre-existing health issues you have that much worse.
3. Get to Know Your Doctor
It’s surprising how many women don’t have a regular physician and for those that do, they only see them once a year for an annual check-up. As a 30-something year old, there is a high probability that issues like exercise, diet, family planning, contraception and other gynecological issues are something that you think about on a semi-regular basis. So make sure you’re going for your appropriate check-ups like a well-woman exam, pap smear testing, family planning, contraception advice and of course a pre-pregnancy check, if you’re getting ready to start a family.
4. Take Steps to Prevent Bone Loss
Your 30’s can either be a decade of bone-density loss or a decade where you strengthen your bones and joints and continue to maintain a healthy muscle mass. At some point, usually around age 35, women start to lose bone mass  and depending on a number of different factors, that bone loss will only increase as you get older. A diet that includes plenty of Calcium and Vitamin D alongside regular exercise will go a long way towards keeping your bones healthy.
5. Avoid Skimping on Sleep
Sleep is just as important as healthy eating and exercising. Doctors recommend that adults get 7 to 8 hours of sleep per night and although this advice itself is a dream scenario for most people, try and make it a personal goal to get as close to this number as possible.
Poor sleep is strongly linked to weight gain, impaired brain function and depression . But getting enough sleep can improve your immune function, maximize problem-solving skills and enhance memory .
A little more sleep in your life will go a long way.
6. Start Using Sunscreen Daily
Face sunscreens should be an obligatory item in any beauty kit. This is because no matter what the weather, radiation in the atmosphere is constantly reacting and damaging our skin. The American Academy of Dermatology also thinks you should use sunscreen on a daily basis .
Here is a fun fact: 90% of the sings of aging come from unprotected UV exposure, according to the EPA .
So add a sunscreen lotion (at least SPF 30) to your daily beauty regimen. You’ll thank yourself 10, 15 and 20 years from now.
1) Healthline. What’s the Best Time of Day to Exercise? Medically reviewed by Peggy Pletcher, MS, RD, LD, CDE on January 25, 2016 — Written by Erin Kelly
2, 3) The Cleveland Clinic Foundation. Stress. 02/05/2015.
4) WebMD. Causes of Osteoporosis. Reviewed by Nayana Ambardekar, MD on November 18, 2017
5) Healthline. 10 Reasons Why Good Sleep Is Important. Written by Joe Leech, MS on June 29, 2018
6] American Academy of Dermatology. Sunscreen FAQs
7) United States Environmental Protection Agency. Health Effects of UV Radiation