You likely already have a routine for your wellness: you know to eat healthy foods, get enough exercise, reduce stress, drink plenty of water, and to schedule an annual visit with your doctor. These things are all important regardless of your age. However, different parts of your life require different things. Your wellness routine should change just as you did when you went from a child into a teenager to an adult.
“As women enter their 30s, they may start to notice changes to their body, whether it’s slower metabolism, looser skin, longer healing times, less energy, etc.,” explained Dr. Cindy Tsai, MD, a board-certified internal medicine physician, mindfulness teacher, and life coach. “It’s more important than ever to stick to a good self-care routine and to listen to your body so that you can stay well.” Maybe your body can’t function off of two hours of sleep like it used to in your early 20s or drinking a few glasses of wine is enough to give you a headache the next day (a far cry from slapping the bag in college).
And while these changes may make you feel “old,” it’s a good thing—just like you are getting wiser and more confident as you grow up, you are also getting more connected to your body. The body is telling us (more like). Demanding) what it needs to be healthy, and that’s something that should be celebrated. If you’re not sure what adjustments your wellness routine needs as you enter your third decade, I asked doctors, OB-GYNs, nutritionists, and experts what changes women should make to their wellness routine when they hit their 30s. These 10 changes will help make you happy, flirty, and successful when you’re 30, Jenna Rink says.
1. Change up your gut health routine
As you know, gut health is vital. However, as your body ages, so does your gut. Your gut health as a child, teenager, and through your 20s may not be the same in your 30s. You might even notice new gut issues arise that you haven’t experienced before. Why? “As we age, the gut microbiome changes and we become more susceptible to issues arising,” explained Alicia Galvin, RD, the resident dietitian for Sovereign Laboratories who is known as the functional GI dietitian. If you don’t have a gut health routine (probiotics and prebiotics, etc.Talk to your doctor about how you can care for your gut microbiome. Galvin recommended that women in their 30s use certain supplements such as liposomal colostrum. However, you should talk to your doctor about what is best for your gut health.
2. Make eating well your top priority
Although eating healthier is not new, the start of a new era might be a good opportunity to evaluate whether your diet is working for you. Prioritize healthy eating over junk food binges and boozy brunches. “If you have been following a ‘student diet’ through your 20s, your 30s is the time to make health your top priority,” suggested Milda Zolubaite, a disordered eating specialist at Nutrition Path. She advised that you learn more about antioxidants, vitamins and minerals as well as plant-based fiber, which is especially beneficial for your gut health. “Gradually build up to 30 different kinds of fruits and vegetables a day and aim for organic to reduce toxic load of the body,” she said.
While Zolubaite advised that your 30s is the perfect time to lay healthy eating foundations for the rest of your life, balance is always key—a few indulgences here and there won’t make a difference. Instead, what matters is that you know how to fuel your body properly, have go-to healthy meals that you can cook for yourself, and maybe ditch or reduce foods that don’t make you feel good.
3. Anti-aging and skin protection are the main priorities
If you’re still using the Clean & Clear wash you used to use in middle school, we need to talk. Your skin changes over time, just like your body. In your 30s, your products should be more focused on protecting your skin and preventing aging. Mila Davis, an esthetician from Skin to Smile, explained that cell turnover slows down as we age. Cellular turnover is usually slowest in the 30s. As a result, there might be more dead skin cells and dullness. Skin also begins to lose collagen and elastic, which can cause fine lines, wrinkles, under-eye circles, and other problems. Davis suggested that you use an exfoliator once to twice a month. Ask your dermatologist about retinol to boost collagen formation.
Sun protection is important at all ages, but hyperpigmentation from sun exposure becomes more common in the 30s because of slower cellular turnover. “Although it is important to invest in a good sunscreen even before your 30s, it becomes essential during this decade of life to avoid excess sun exposure that can lead to excess collagen breakdown and accelerated aging,” Davis recommended.
4. Spend time alone
So maybe you don’t have the effortless lack of responsibility or ability to pull all-nighters like you did in your 20s, but every decade of your life is only getting better. You are probably more self-assured than ever and less concerned about being liked or fitting in (thank you, God!) While it is important to foster the relationships that make your happy, it is equally important to spend time alone to foster them. Mostimportant relationship in your family. “As you get into your 30s, you are more comfortable with who you are—make sure you spend time alone to honor yourself and your needs,” Dr. Tsai recommended.
“No matter your relationship status, it’s important to take yourself on dates,” agreed Ani Mirasol, MS, LCSW, CGP, a licensed clinical social worker and certified group psychotherapist. “Spending time alone increases self-love, self-trust, and self-compassion.” During this decade, alone time is probably harder to make time for as you likely have more responsibilities at work and at home, whether it’s with a significant other, kids, roommates, or pets. But it’s also when you probably need alone time the most. You can take yourself out for lunch, go on a solo trip or spend an afternoon doing what you love.
5. Your oral routine can be changed
You know what I mean: Your body is constantly in flux. Every part needs different things at various life stages and milestones. While it’s not as trendy as gut health or as visible as skincare, your oral health likely needs a change too. And since most of us haven’t updated our routine since we were kids who learned how to brush and floss, it’s not surprising. “Dental care is always focused on maintenance and prevention, and that is still true for women in their 30s,” explained Dr. Marina Gonchar, DMD, owner of Skin to Smile. Dr. Gonchar recommends that women in their 30s have a nightguard to protect their teeth at night. “The third decade of life can be stressful, and life stressors often lead to grinding and clenching of the teeth that results in broken fillings, chipped teeth, and pain in the jaws and face.”
Your oral health is another thing to consider if you’re planning on becoming pregnant. “One of the main changes that I see women experience in their 30s is pregnancy,” Dr. Gonchar said. “Pregnant women are encouraged to see the dentist for a prophylaxis every three months instead of every six months to prevent pregnancy gingivitis and ensure proper oral health for the mother during fetal development.” Bottom line: Since every part of the body needs different things through different phases of life, talk to all of your doctors, dentists, and specialists about any adjustments you should make based on age, life circumstances, etc.
6. Start your day with breakfast
I see you: You made it through all-nighters and 8 a.m. classes in college on double espressos, and as you started your busy career, you hit snooze until the last second possible and didn’t have time to prepare a balanced breakfast. Or maybe you lived off of McDonald’s breakfast sandwiches on the go through your 20s or never quite broke the habit of sugary cereal since you were a kid. But as you get into your 30s, it’s time to prioritize getting nourishment in the morning instead of depending on a cup of coffee to get you to lunch.
“Having coffee for breakfast becomes a norm in our 20s, which can lead to a habit in our 30s, but it’s one of the most important habits that women in their 30s should kick,” warned Paulina Lee, MS, RD, LD, a functional dietitian and founder of Savvy Stummy. “Caffeine might curb cravings in the moment, but you’ll be left with an empty stomach and low fuel to use until your next meal. As a result, you might overeat or choose more unhealthy food choices later in the day.” Of course, properly fueling your body is important at any age, but if breakfast has historically been your last priority, use the decade change to make the time, budget, and energy to provide your body with the nutrients it needs.
7. Reexamine your fertility and/or pregnancy plan
Right now, you and all your friends are likely in totally different phases: Some of you might have three kids or are trying to become pregnant, while others are hoping they don’t or a baby is the last thing on their mind. You can review your fertility and a birth control plan, if you have one, as you get older. This will allow you to prepare for the future and reevaluate your health.
“One of the most common questions I get from women who enter their 30s is, ‘Will I be able to have children when I’m ready?’,” said Dr. Renita White, MD, a board-certified OB-GYN based in Atlanta. “Even if you are not ready to have children yet, consider a preconception appointment with your OB-GYN to discuss ways to prepare for pregnancy, egg-freezing if you plan on delaying fertility plans, or even an evaluation to see if you are at higher risk for infertility.” In other words? Whatever your needs, preferences, or lifestyle may be, knowledge is power.
“If you are trying to conceive or want to be pregnant someday, living fertility-friendly should be top of mind in your 30s,” agreed Mary Jane Minkin, MD, an OB-GYN and clinical professor at Yale University. “Luckily, making healthier lifestyle habits in general can positively impact fertility.” And if you know pregnancy is not in your future, reevaluate your form of birth control or managing period symptoms with your gynecologist if you haven’t reevaluated since your teens or early 20s like most women. Over the past 10 to15 years, hormones have changed significantly. So have your options.
8. Focus on your brain health and sleep more
Many of the experts, doctors, and nutritionists I spoke to said that they pay more attention in their 30s to brain health and sleep hygiene. “These are aspects of health that we don’t really think about in our 20s,” explained Danielle McAvoy, MSPH, RD, a registered dietitian with Strong Home Gym. “Once in their 30s, many women become more aware of memory and brain function and may find it harder to sleep through the night.”
McAvoy suggested that you increase your intake of antioxidants, such as blueberries and blackberries, and omega-3 fatty acid (such as in flaxseeds, walnuts and salmon), which both help reduce inflammation. They also help maintain the structure of our brains over time. As for sleep, if you find that you’re dealing with insomnia more than when you were in your 20s, talk to your doctor about lifestyle changes to help you sleep through the night, like reducing screen time before bed or waking up at the same time every day.
9. Get an annual bloodwork
You already know that regular mammograms and pap smears are important. are important (and #adulting), but getting annual bloodwork is also crucial to know what’s going on in your body. “Having regular insight on what’s going on inside your body is a key way to keep an eye on preventing health diseases,” Dr. Lee explained. “Be sure you ask your doctor to run labs to check in on your sex hormones (estrogen and progresterone) and thryoid health. As we age, our metabolism may begin to slow down, which could be impacted by our thyroid health, especially if you’ve either been gaining weight or have trouble losing it.” Here’s your reminder that the body is constantly changing, so if you haven’t gotten regular bloodwork panel since you were in your 20s, it’s probably time to start making it more of a routine. It’s the best thing for your health to be informed.
10. Add strength training to you exercise routine
Although we love our marathon runners and cardio-savers, if your exercise routine is dominated by jogging, dancing, or running, it is time to incorporate weight training to help you retain your muscle mass as you age. “Women reach peak bone mass before the age of 30, which means that after 30, you begin to lose bone mass (which is a predisposing factor for osteoporosis),” suggested Dr. Brittany Robles, an OB-GYN physician and a NASM certified personal trainer. “Resistance training can help mitigate those effects.” Cardio and weight training both have their benefits, so keep up with the routine that feels best for you. It is important to add weight lifting or at-home dumbbells to your cardio sessions. This will help you keep your bones healthy and reduce the risk of injury, especially as you age.
Source: The Every Girl