Turning 30 is a milestone in itself. By the time one turns 30, he/she has a well-established career, a set goal and maybe a blossoming relationship. We relatively are untouched by the normal effects of aging (surely not missing those few gray hairs, a slightly receding hairline or a few extra kilos gained). Having said that, let’s face it, being in your 30s surely is a prime time but also the right time to add a few healthy habits to your daily routine that would surely prove as a great investment for your health in future. By making good lifestyle choices in our 30s, we can help reduce our risk of chronic health problems and improve our chances for a healthy life.
In the race of life, money, and success, we often compromise on our most important task of the day, i.e. to take proper rest. Sleep time is not just to relax your body but also to calm your mind and soul. Lack of sleep can not just affect your mood and ability to concentrate but also affects things like your immune system, increases your risk for heart disease, and causes high blood pressure. Aim to sleep at least 7-8 hours each night to make sure you have a fresh & healthy day ahead.
2. Plan And Scan What You Eat
“Eating healthy” sounds easy but is totally a different game altogether. A great way of eating healthy is to plan your meals & snacks. This will also ensure that your calories are within limits and you do not put-on those unwanted kilos. You can replace your regular sugar with a smart sugar like Sugarlite as it is used half as compared to normal sugar and hence can help you enjoy your homemade sweets like daily tea, coffee, and occasional desserts without having guilt. As it has 50 fewer calories it will help in balancing your calories. Also in the 30s, it is essential to replace some of your food binges with a healthier option. Try to add citrus fruits to your diet to ensure your body gets enough vitamin C. Drink at least 2 glasses of milk every day for your calcium dose of the day. Add lots of fruits & vegetables to your diet. Avoid the intake of spicy food, table salt or pickles. Keep a bowl of mixed nuts, dry fruits & seeds ready with you for those odd hours cravings.
3. Some Fresh Air & Some Sunlight
Breathing some fresh air every morning can bring an amazing freshness to your day. Probably a walk in the garden around the blooming flowers or a barefoot walk on the green grass can help reduce your stress, improve your eyesight and concentration. Also, a bit of sunlight is important for our body to get our dose of Vitamin D that will help Calcium to get absorbed in our body.
4. Yoga/ Exercise is non-negotiable
We have such busy schedules that the time slot for our physical exercise is slimming down. 30-60 minutes of physical exercise is recommended after the age of 30 to feel better, improve the mood, and lower the risk for heart disease. Brisk walking, jogging, dancing, Biking, swimming, hiking or playing tennis are good options to choose from. Yoga can also be the game changer for you as it would not improve your flexibility but also soothe any joint or body pain that you might be experiencing.
5. Avoid anything that comes from a packet
It’s extremely important to limit the intake of processed foods and fast foods. To feel our best in our 30s, including plenty of vegetables, fruits, whole grains, lean protein, and low or nonfatal dairy products in your diet. Essential vitamins, minerals and other nutrients, such as iron, folic acid, calcium, potassium, B vitamins, vitamin D, fiber and healthy omega-3 fats, can help make sure good health in our 30s and beyond. Take steps to reduce the amount of sodium (salt) in our diet, and follow a health care provider’s recommendations for taking vitamin and/or mineral supplements.
Adopt these healthy habits and you’ll be feeling happier, healthier, and more productive in no time.
Let me know when you begin!