Aging is unavoidable, but if you start today, you may age healthily for the rest of your life.
While you cannot control every aspect of the aging process, you may manage certain lifestyle aspects, such as food.
After the thirties, the route may be difficult to follow. But if you eat well and exercise frequently, your 30s could become the new 20s.
When you turn 30, you should make the following 8 eating changes to remain at the top of your health:
Fiber helps you digest food more efficiently, so you may get more nutrients from it as your metabolism slows down in your 30s. Oatmeal, celery, pears, lentils, and leafy greens are a few foods high in fiber. Fill up on fiber to minimize the chances of cardiovascular disease, stroke, Type 2 diabetes, and colorectal cancer while decreasing the danger of chronic disease. Power your plate with plants. If veggies were always a side dish when you were younger, now is the time to make them the main course. Fill most of your dish with non-starchy veggies and add protein and healthy carbohydrates on the side.
2. Steer away from fad diets
While fad diets may appear appealing, your 30s are often the greatest time to break free from them and adopt more healthy eating habits and lifestyles. Avoid skipping your breakfast unless you are on intermittent fasting. While some claim the benefits of intermittent fasting, the majority of individuals benefit from starting the day with a full meal. See what works for you the best.
3. Include calcium and omega-3
Decreasing bone density is a noticeable change after age 35; therefore, eating adequate calcium in your diet (as well as resistance training) is a sound approach to maintaining bone health in your 30s and beyond. Bone health is a major concern for women in their 30s, and calcium and vitamin D are essential for maintaining bone strength. Dairy products contain these nutrients. Eat more Omega-3-rich foods to boost mood, cognition, and inflammation, as well as lower your risk of cardiovascular disease and brain health. Work with your hormones, not against them. Choose nutrient-dense, mood-boosting foods high in omega-3 fatty acids and vitamin B6.
4. Eat clean and healthy
Eat a balanced diet to maintain a healthy hormone status. Women are more likely to have hormone imbalances and other pregnancy-related disorders as they age. Limit your intake of processed meats. Consuming processed meats such as bacon, sausage, hot dogs, and bologna may increase your risk of developing cancer. Salty foods like chips or fries can cause dehydration and high blood pressure.
5. Focus on collagen
Collagen is an important protein that is mostly present in the skin and joints. Reduced collagen synthesis with age might contribute to indications of skin aging. Collagen is super important for firm and younger-looking skin. Reach out for tofu, chicken, eggs, and bone broth to boost collagen.
6. Hydrate like a plant
Drink at least 10-12 glasses of water every day, and you will see your health transform in your 30’s. Drink coconut water and green tea. It is a rich source of antioxidants; consuming green tea also decreases the risk of heart disease, neurological deterioration, premature aging, and other chronic diseases.
7. Workout everyday
Exercise regularly to keep your body working. Exercise smarter, not harder. To build muscle, incorporate strength training into your workout routine 2-4 times per week. Exercise should aim at building strength, endurance, flexibility, and endurance. Instead of setting a specific fitness goal, focus on developing a routine.
