Women’s Health: Health Tips for Women in Their 30s

Learn seven ways you can start prioritizing your health for a better future.

Happy woman sits at table smiling, health tips for women in their 30's

Your 30s are a vital time for your body, and a lot of the decisions you make during this time can have lasting effects on your future health. With that being said, here are a few women’s health tips to keep you feeling young long after you leave this decade behind:

Build up those bones

Men and women both experience a loss in bone density around the age of 30, causing osteoporosis (a disease of the bones that causes them to lose mass and break easily). However, it tends to affect more women than men because women have smaller bones than men.

Calcium, vitamin D, and potassium are three nutrients that can help rebuild bone mass. Talk with your doctor about how you can get enough exercise and nutrients to keep your bone mass high.

Related: Six Ways to Keep Your Bones Strong and Healthy

Start moving

You should be getting at least 30 minutes of moderate exercise most days a week and intense exercise two to three days a week to keep your heart healthy, lower your risk of type 2 diabetes, improve mental health, and maintain a healthy weight.

Focus on preventive care

Your 30s may be your prime, but they are also the time when you need to start getting screened for many potential health risks. Preventive care can help you catch disease and illness early as well as save you money and time.

Your doctor can do several health tests to ensure you stay in good health. Tests may include a Pap smear and screenings for glaucoma, diabetes, cholesterol, blood pressure, and breast cancer. You doctor will also help you determine how often you should get screened for these potential problems moving forward.

Watch your weight

Your metabolism slows down as you age, and your hormones can fluctuate that may cause weight gain. If you have concerns about your weight, talk with your doctor about how you can reach a healthy weight. Now is the time to start maintaining a healthy diet, channeling your inner chef, and laying off the late-night fast food runs.

Related: 7 Benefits of Meal Prepping

Check in with your hormones

Recent statistics show that around 80% of women experience the effects of hormonal imbalance, particularly when it comes to the female hormones: estrogen and progesterone.

When these two hormones are imbalanced, you can experience symptoms like pelvic pain, fibroids, irregular or heavy periods, anxiety, weight changes, mood problems, and more. Abnormal levels can also be signs of chronic conditions like endometriosis or poly-cystic ovary syndrome. Getting your hormones checked by your doctor can help keep you at your best and inform you on how your body is functioning.

Don’t slack on skin care

Your skin is already losing elasticity and youthfulness in your 30s, so it’s time to have a solid skincare routine that is inclusive of sunscreen with an SPF of at least 30. Additionally, drinking enough water, exercising, and eating healthy foods can keep your skin glowing and youthful.

Treat yourself

According to statistics, about one-third of Americans are chronically stressed. Stress can lead to higher risk of high blood pressure, heart disease, obesity, and diabetes.

Treating yourself to self-care pampering, mindfulness techniques, and relaxation can help you keep your stress levels in check. Even with everything on your to-do list, don’t be afraid to slow down and take care of your basic needs, including getting at least seven to nine hours of sleep every night.

You are a productive and successful woman with many roles to fill, so don’t forget to prioritize yourself and your health to continue operating at your best.

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