When you enter your 30s, you need to become fitness conscious and health expert because you need to begin wellbeing and prioritizing. At the age of 30, plus you face plenty of changes in your body like wrinkles, poor digestion, less good sleep, etc., and many other problems may be worse for you, so taking care of yourself is essential. Most women or people think that at the age of 20s and 30s, they don’t risk colon cancer, strokes, and chronic diseases. But studies have proven that you may face these situations earlier than you think.
In the 30s, because of a sedentary and obese lifestyle like lack of exercise, tobacco use, high consumption of alcohol, and poor diet, you can see the increased risk of chronic diseases, high blood pressure, smoking, and high cholesterol. The center for heart disease prevention said that if you want to control these risk factors, you need to change your lifestyle early.
Before you experience yourself in pain or ache, you must learn about the health issues you may face in the future so that you can treat them at an earlier stage. Here we discuss common health issues that you need to know because you may face those issues in your 30s and how you can control those problems.
Poor digestion is the one that makes your food consumption stressful and limits your nutritional absorption. It is an indication that something is going off in your stomach. You may experience your enzymes imbalanced, allergic reaction to specific foods, growth developing in your colon or stomach. Because of poor digestion, you face many problems like not sleeping correctly, mood swings, effects on hormones, increased stress level, low down energy level, etc.
You may experience your enzymes imbalanced, allergic reaction to specific foods, growth developing in your colon or stomach. So to control this poor digestion problem now or want to control it from incurring, change your diet now. Include more cooked food that is easy to digest and add gluten and dairy products to your diet. You cannot improve or maintain your gut health only with food; you need physical exercises. And if you still face problems of poor digestion after changing diet and doing exercise, go and get advice from your doctor.
High Blood Pressure
High blood pressure means when our blood drives from our veins forcefully. It is also called the silent killer. The doctor called high blood pressure a silent killer because you may face damage to your blood vessels, brain, kidneys, and heart even if you see any symptoms. Most women face issues of high blood pressure in their 30s. Just checking your blood pressure from time to time reduces the chances of stroke by 45%.
However, if you face the problem of preeclampsia, which means high blood pressure during your pregnancy, then there is a high chance that you have heart and high blood pressure problems later on. To keep yourself away from high blood pressure problems, make some changes in your lifestyle like adopting a healthy diet (including food and vegetables high in potassium, doing exercise regularly, quitting smoking, limiting the amount of alcohol, limiting sodium in your food.
At the age of 30s, most people experience the problem of weight gain. This excessive fatigue contributes to increased other problems like low metabolism. You can gain it for main reasons like hormones or genetic changes, consuming high junk food, messing up the menstrual cycle, food addiction, doing less physical activities, insulin, stress, depression, lack of sleep, kidney problem, and increased sugar level, etc. Don’t be ashamed if you have a high weight, but you must keep your eyes on your health. So control your weight, do some cardio and strength exercise and ensure that you eat healthy veggies, fruits, proteins, and whole grains.
Premenstrual Dysphoric Disorder
Most women face premenstrual dysphoric disorder in their 30s. This problem occurs mainly because of hormone changes, progesterone and estrogen produced by the ovaries, and any family history with depression. PMDD symptoms are mood swings, depression, irritability, frustration, inability to do everyday activities, anxiety, and increased cramps or pain. If you see any symptoms go to your gynecologist and talk about the situation you are going through, and they will guide you the right way to handle it.
Type 2 Diabetes
Many women, along with weight gain, struggle with other problems with type 2 diabetes in their 30s. Most women in the US have diabetes but do not even know about it because they never notice the diabetes symptoms. The type 2 diabetes problem occurs in many people because they consume high calories, fast food, sweet beverages, and spend more time sitting. You can know that you have type 2 diabetes from the symptoms like fatigue, repeated urination, blurred vision, unexpected weight loss, increased thirst or hunger, etc.
To control or handle this issue of health, do exercise daily to stay yourself active, include fruits like fruit from trees, peppers, and tomatoes, legumes like lentils, chickpeas, and beans, veggies like broccoli, cauliflower, and leafy green in your diet, reduce your stress level by doing festive activities. It also raises the risk of heart diseases.
Losing hair daily is natural for every woman. According to studies, most women lose hair because of vitamin D and iron deficiency. But some women lose excessive hair in their 30s because of a lack of nutrients, high-stress level, genetic background, and pregnancy. To control hair loss, eat yogurt (an excellent source of probiotics), fenugreek, apply onion juice, coconut oil, and amla oil, and reduce stress levels.
According to recent studies, it is found that 30% of women get strokes in the ages of 18-34. This rise is a concern. The risk of stroke increases because of high blood pressure, high cholesterol, smoking, diabetes, and obesity. Women have a higher risk of stroke than men in their 30s if they take birth control pills or are pregnant. Common diseases like rheumatoid arthritis and lupus in women are also the main reason for stroke. To save yourself from the risk of strokes, you can do things like regular exercise, maintain low blood pressure, quit smoking, take medicine to control diseases (rheumatoid arthritis and lupus), treat diabetes, and lose weight.
Poor Sleep Quality
Good quality sleep is essential for everyone; it causes stress and strain on your body and mind if you do not get proper sleep. When we are in excellent or deep sleep, our mind and body get time for repair and rebalancing, and good sleep also has a substantial impact on our overall health. Unfortunately, many people nowadays experience poor sleep because of many reasons like consuming alcohol before bed, poor bed environment, caffeine, stress and anxiety, bad sleeping habits, etc.
Poor sleep has very bad or adverse effects on mental and physical health like cardiovascular diseases, hormone imbalance, type 2 diabetes, weak immune system, high blood pressure, increased anxiety, depression, bipolar disorder, etc. To avoid poor sleep or take good sleep, adopt some changes like consuming caffeine in the afternoon, not using electronics before one hour to go to bed, maintaining good sleeping habits, avoiding consuming alcohol before going to bed, trying to go to bed after reducing your stress, etc. If you cannot manage your sleep, go to a professional. They help you to keep your mind calm.
There is no doubt that the habits and lifestyle we follow in our child or young age impact our healthy lives later. So it is essential to maintain a healthy and good life from earlier to survive your whole life smoothly. So if you see any symptoms of any disease mentioned above, take precautions. And even then, you do not feel well-taking advice from your doctor or general practitioner as early as possible.