No matter how much you may wish otherwise, your body changes as you age, and your health needs to be a priority at every stage and age of your life. Once you hit the 30 mark, you may have to do a little more to stay fit and healthy than you did in your twenties. Now is a good time to lay the foundations of good health for the rest of your life.
1. Consider IV therapy
As your body gets older, it becomes less efficient at producing cells which help you to heal, increase your energy levels, or build your stamina. IV therapy supports healthy metabolic function so it can help you lose weight, build muscle tone, and increase your energy levels.
Lower turnover of cells is a major cause of decreased energy as you age. Using stem cell or exosome IV therapy helps to counteract the reduced turnover of cells in the body. Concierge MD, Parexel, TD2Inc and others offer in-home stem cell and exosomes IV therapy in Los Angeles and various other locations in the U.S. to help you feel your best for years to come.
2. Take care of your bones
As you age, your bones become thinner and lose their density. Bone density peaks in your 30s. Fortunately, you can take steps to help them from thinning.
- Vegetables are a good source of vitamin C which stimulates the production of bone-forming cells.
- Green leafy vegetables and dairy products contain calcium, which you need for bone density.
- To absorb calcium, you need about 1,000 to 2,000 IU of vitamin D daily. If you don’t get this from the sun, consider taking a supplement.
- High impact weight-bearing exercises, like running, climbing, and dancing are good for building strong bones.
- Don’t smoke or drink excessively, as this can cause a loss of bone density.
3. Maintain a healthy weight
Maintaining a healthy weight is important as metabolism slows down as you get older. A high body mass index (BMI) is associated with the increased risk of a number of chronic diseases, such as heart disease and diabetes.
When you reach your 30s, you need to start making more informed food choices. In addition, controlling your sugar intake is one of the best ways to prevent weight gain. Too much sugar leads to gaining weight and chronic inflammation in the body, which can lead to many health issues. Boost your fiber and antioxidant intake by eating a variety of fresh fruit and vegetables.
4. Know your family history
You may be genetically predisposed to developing certain health conditions. If you know about them, you may be able to detect them early, when they are most treatable, or prevent them altogether. For example, if your mother developed breast cancer at age 35, it is worth getting tested in your 30s. If your family history shows a tendency to develop Type 2 Diabetes at a certain age, you need to monitor your blood sugar carefully and take preventative steps.
It will help if you keep track of your own medical history, your risk factors, and your medications. This will make it easier to decide what tests you need to take and can also prevent errors in diagnosis and treatment.
5. Get regular health checkups
Despite your busy schedule, you should not forget about scheduling regular health checkups. Early diagnosis of certain conditions, such as cancer, can make treatment more successful. Women should have regular pap smears and breast exams and men should have prostate checks.
High blood pressure, diabetes, and other illnesses can start in your 30s. A regular health check for women and men should include checking blood pressure, heart rate, weight, sugar level, cholesterol, and mental health.
6. Learn to manage stress and anxiety
Stress is responsible for many health conditions, which is why it’s important to manage health and anxiety at any age. If you can find ways to de-stress and relax, it will not only improve how you feel in the present, but also help you reduce your risks for many illnesses in the future. Yoga, meditation, and deep breathing are all helpful ways to relax.
7. Do morning workouts
A workout in the morning is a good health habit to establish. It can increase your energy throughout the day and improve your mood. Exercising regularly in the morning is likely to improve your productivity during the day and will help you to sleep better at night. If you manage to incorporate exercise into your daily routine for two weeks, you may just have developed a habit that will make you healthier for the rest of your life.
Photo credit: Andrea Piacquadio
