A Health Guide for Women in Their 30s And Beyond : Aging is inevitable along with the changes in the human body that comes with it. Though aging is a natural part of life, there are ways to improve the whole process. Healthy aging requires effort in promoting and maintaining social, mental, and physical wellbeing.
Changes that Time Brings
You’re probably wondering what specific changes occur when Women in Their 30s enter. Well, this list sums up the most noticeable ones:
- Heart rate slows down while the size of the heart expands. The blood vessels and the arteries tend to become more rigid, leading to quicker pumping of the blood. This can leads to a condition called hypertension or high blood pressure.
- The skin becomes less elasticity and folds become much more visible.
- Bones become less dense and even shrink as a person ages. This leads to a weaker skeletal system, which paves way to high fracture risks and reduction in height. Difficulty maintaining balance becomes a potential issue as well.
- Bowel movement is also affected. Constipation is common among older individuals due to digestive problems that typically come with aging.
Beat Aging with Nutrition
While it’s impossible escape all the effects of aging, there are ways to slow the process down and minimize its impact – one of which is maintaining proper nutrition.
A healthy diet won’t just protect you from the risks that come with aging though, since it’s also a potent shield against diseases that stem from your lineage (such as heart disease and diabetes). Choose food items rich in fiber like vegetables, whole grains, brown rice, and fruits. Protein sources should be lean like fish and white meat. Be sure to limit your intake of foods high in sodium or fat.
Don’t Be Afraid to Sweat
One of the most important yet often overlooked aspects of ageing is the decline in the pace of metabolism. And to keep your energy at sufficient levels throughout the day, you will have to regularly engage in physical activities.
If you’ve been sedentary for quite some time, it’s best to gradually include light cardio into your daily routine. Walking, jogging, and swimming are just a few popular choices. Remember that exercise will not only help strengthen your heart, but will also keep your bones strong.
Of course, if you’re up for a challenge, there’s always the option to hit the gym. Try to take part in your neighborhood Zumba, yoga, or badminton events. Aside from keeping you healthy, these endeavors will help you meet new people and have fun!
Revamp Your Lifestyle
Healthy aging isn’t only about what you eat and what fitness routine you follow. More importantly, living a healthy lifestyle will keep aging’s ill effects at bay.
Living a healthy life means putting down your vices. Drinking, smoking, and doing drugs will surely contribute to the deterioration of your health. These also make you more susceptible to disease. If you really want to age healthily and live a long satisfying life, quitting shouldn’t be too hard.
Aside from putting an end to your vices, you’ll also have to manage your stress. Note that stress can take its toll on a person’s cardiovascular and respiratory systems. Take some time to relax, slow down, and reduce stress whether it’s personal or work-related.
It’s also crucial not to deprive yourself of sleep. Quality rest always plays an integral role in repairing and healing the body. Ensure that you get at least seven to eight hours of sleep nightly.
With enough discipline and determination, aging doesn’t have to be a dreadful process – especially now that you have the necessary knowledge that will allow you to continue living life to the fullest.
Authors:
Claire works in marketing team at Brillopak, a premium quality, Robotic Packaging Machinery manufactures in United Kingdom. In a former life, Claire worked as a content specialist and she loves writing, reading & cooking.
A Health Guide for Women in Their 30s And Beyond
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