The 30s are a fascinating decade in your life. Whether you are a career professional, homemaker, or simple hobbyist, this decade is full of changes and challenges. You balance career growth, family planning, and maintaining a healthy body within these 10 years. Topping it off is your immune system, which faces instability due to natural fluctuations in hormones and metabolism in this period of life.
The good news is you can stay in control of all these changes. You just need to take care of essential nutrients and pave the way for a thriving and fulfilling life.
At Mama Care, we curate scientifically proven supplemental nutrition for mothers and senior adults.
Healthy Tips for Women in 30s
1. Heart Health
Heart disease is one of the most concerning health issues around the world, especially in women. Though it is most common in older generations, it also affects younger women. Research suggests women with endometriosis, PCOS, or irregular menstruation may face a 28% (source: BMJ- Cardiac risk factors and prevention) higher risk related to heart conditions.
Taking preventative measures and making lifestyle changes can help significantly. Consult with healthcare providers to evaluate your risk factors. They will assist in making the necessary lifestyle changes to help reduce heart disease. Some of these changes can include eating nutritious food, engaging in physical activities, and taking dietary supplements containing optimal Omega 3 to support cardiovascular health.
2. Skin Health
In your thirties, you might begin to see some shifts in your skin, consisting of fine lines, reduced elasticity, and darker spots on your skin. What brings about these changes? The sun, hormones, and lifestyle combined all play a significant role.
What can you do? Simply follow a basic skincare regimen. Apply sunscreen with at least SPF 30 daily, regardless of cloud cover, hydrate your skin, and intake vitamin C to protect your skin. Start caring for your skin now; remember, if you’re consistent, you will see results.
3. Breast Health
Breast health examination in the 30s becomes more critical. Usually, women start getting their routine checkups at 40, but taking care in the 30s can prevent you from future problems that you might face in the 40s. In case you have a family history of breast cancer, consult a doctor to know when to initiate a mammogram. A proactive approach towards your breast health can save you from the costly and painful processes.
4. Nutritional Needs
Your diet determines how you feel. In your 30s, you usually have a lot on your plate: career, family, and many other responsibilities. Ensure that you are receiving the necessary nutrients:
- Iron: Many women face iron deficits at this age, resulting in tiredness and physical weakness. 80% (Source: PMC-Iron deficiency and iron deficiency anaemia in pregnancy) of pregnant women face anaemia due to iron deficiency. Eat lean meat, beans, and leafy green vegetables to eliminate iron deficiency. Additionally, you can add Mama Care's Premium Women’s Iron supplement in your diet. It contains 24mg iron II glycinate for optimal absorption, to fulfil your body’s regular iron demands.
- Milk and Essential Nutrients: Dairy products and fortified plant-based milks (like almond and soy) are excellent sources of Calcium and Vitamin D. They strengthen your bones and skeleton. Mama Care Mothers Nutrition contains both abundant milk and 30 essential nutrients, making it one of the best pregnancy nutrition options. It includes high levels of folic acid, DHA, GOS, and FOS to support maternal and foetal health.
5. Mental Health
Self-care does not need to be solely physical. In comparison to men, women experience anxiety and depression more often. Also, hormonal shifts throughout the month due to your period, while pregnant, or going through menopause can influence emotions as well.
It's okay to seek assistance if you're having a rough time. The right therapist or counsellor can help resolve many issues. Additionally, there are countless support groups created to help relieve the burden. There are also many support groups available. Remember, taking care of your mental health is a sign of strength, not weakness.
6. Bone Density
The older you become, the more you should pay attention to your bone health. Women face the threat of osteoporosis, which weakens the bones.
Here's how you can protect your bones - Walking, jogging, dancing and weightlifting are biogenic activities and particularly helpful in strengthening your bones. Whether you obtain Calcium and Vitamin D via your diet or supplements, ensure you get an adequate amount of them through your food.
For additional support, Arravite’s Bone Health contains calcium hydroxyapatite, the most bioavailable form of calcium, combined with vitamin D3 and K2 to enhance calcium absorption.
What to avoid? Avoid Smoking and Excessive Alcohol!
7. Reproductive Health
If women are considering having children or having to deal with conditions such as endometriosis or PCOS, this decade often becomes the focus of their reproductive health.
- Regular Checkups: Consult your physician and voice any worries you want to address.
- Menstrual Health: Irrespective of heavy bleeding or severe pain, keep track of one’s cycle and share any concerns with your physician.
- Family Planning: Strategize your family goals with the assistance of your healthcare professional if you wish to have children.
Understanding your reproductive health is essential for your overall well-being.
8. Regular Exercise
Regular workout is essential for the smooth functioning of your body and mental well-being. Whether you are looking to improve your health or just want to maintain a healthy life, doing exercises is a life saviour. It lowers the risk of chronic disease. Cardio is best to keep your cardiovascular in shape. You can run, swim, dance or cycle as a cardio workout.
Strength training, including weightlifting and body strength, is also excellent for building muscle and bone density. To improve flexibility, you can perform stretching, which enhances range of motion and provides relaxation.
Mama Care Nutritional Supplements for Moms
Enhance your immune system with our Australian pharmaceutical-grade nutritional supplement. Our supplements are researched, tested, approved, and made in Australia for Australian needs. Our immunity boosters improve metabolism, cell formation and absorption. So, explore all our products and order the best one for full body support.
