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10 Healthy Habits You Should Develop in Your 30s

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Your body has different needs at different stages of your life, which means your habits need to change to maintain health in each stage of life. In your 30s, you may start to experience signs of aging such as slower metabolism, your skin is looser, and getting enough sleep impacting your energy and mood far more than it did in your 20s. It’s important to listen to your body and develop healthy habits to maintain health in your 30s.

1. Eat a balanced breakfast

In your 30s, it’s time to prioritize getting nourishment in the morning instead of depending on a cup of coffee to get you through to lunchtime. Caffeine might curb your desire for food for a while, but when your stomach is empty, you’re low on the fuel you need. As a result, you might overeat or make unhealthy food choices later in the day.  

2. Get regular health checkups

It’s important not to miss annual health checkups. Regular checkups can lead to early diagnosis of a medical condition and make medical treatment easier and more successful. For example, if you have trouble gaining or losing weight, your thyroid gland could be the problem, and medication could make a difference. 

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3. Boost your intake of antioxidants 

As you age, antioxidants can help to reduce inflammation in your body. Blueberries, blackberries, and omega-3 fatty acids such as those found in salmon and walnuts are rich in antioxidants. You are more likely to develop diseases in your 30s than in your 20s, and antioxidants help to neutralize free radicals, preventing disease related to oxidative stress. 

4. Add strength training to your exercise routine

If you have only done biking or jogging in your 20s, you should consider adding weight training to your routine. Women reach peak bone mass before the age of 30 and start losing it soon after. This predisposes them to osteoporosis, and resistance training can help mitigate this. You should also ensure you get enough calcium and vitamin D to support your bone health. 

5. Get enough sleep

In their 30s, people often find it harder to fall asleep and sleep through the night than they did in their twenties. This may be due to more responsibilities and increased stress. Practicing good sleep hygiene can help you get better quality sleep. Examples of sleep hygiene include lifestyle changes such as reducing screen time before bed and having regular times to wake up and go to sleep can help. 

6. Pay more attention to your skincare routine

In your 30s cellular turnover starts to slow down, and as dead cells accumulate, your skin can start to look duller. Skin also starts to lose collagen and elastin, so you might begin to see fine lines and under-eye circles. Improving your skincare routine starts with ensuring your skin stays hydrated and well-nourished. 

7. Make sure you wear sunscreen

Wearing sunscreen is important at any age, but hyperpigmentation due to sun exposure is more common in your 30s. You should avoid excessive exposure to the sun, which can cause collagen breakdown and accelerate aging. Forgetting to regularly apply sunscreen can cause skin problems as you start to age, as reduced collagen makes it more difficult for the skin to heal healthily from excess sun exposure. 

8. Maintain a healthy weight

Maintaining a healthy weight becomes more important as you get older as your metabolism slows down. A high BMI is associated with more risks of diabetes, fertility problems, and heart disease. The best way to prevent weight gain is to prioritize a healthy diet and get enough exercise. You can make several small changes to establish the healthy habits necessary to achieve a healthy weight. Examples include healthy mindful eating and consistent diet and sleep habits.

9. Know your family health history

Knowing your family health history, you know what diseases or health conditions you may be genetically predisposed to developing. If you know the age at which a family member was diagnosed with a particular disease, such as breast cancer, you can make sure you get tested at a similar age. It is important to stay up to date with preventative healthcare and ensure your doctor is informed of your family health history to keep yourself healthy.

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10. Learn to manage stress and anxiety

If you don’t learn to manage your stress levels in your 30s, it can lead to serious health problems as you age. Uncontrolled stress may have some devastating consequences for your health, such as weight gain, sleep problems, depression, and disease. Seeking professional help from a therapist can help you learn coping skills and healthy habits to help manage emotions better and give you tools to help you take a healthier approach to your challenges. 

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