If you’re in your 30s and beyond, you can’t just ignore health advice anymore. It seems we can’t look left or right without being bombarded by health tips and tricks, and while teens and 20 somethings can usually ignore them and bounce back, those in their 30s and beyond will need to start paying attention.
There’s only so long you can indulge yourself, whether you drink too much, smoke, live off junk food, or all three. If you want to protect your physical and mental wellbeing, you’re going to need to start making changes. Below, you’ll find the important health advice for 30 somethings.
Identify Stress Triggers and Eliminate/Reduce Them
Stress can be a huge issue in your 30s, especially if you have a busy full time job, family, social life, and other things constantly on your mind. By having a relaxation practice you’ll feel more at ease every day. See if you can meditate for 10 minutes each day, and do anything else that helps you feel less stressed. Hot baths, deep breathing, and CBT can all be great techniques to feel less stressed. You should also identify your stress triggers. For example, if you have too much on your plate, then you’re not going to feel very good in the workplace. There’s a difference between working hard and taking on more than you can handle.
Do at Least 30 Minutes of Physical Activity Every Day
At least 30 minutes of physical activity everyday is a must, especially if you have a desk job or don’t get many steps in for some reason. Strength training for muscle mass is a good idea, as we begin to lose muscle mass once we hit 30. Work on building muscle and you should experience many other health benefits too.
Get a Minimum of 7 Hours Sleep a Night
7 hours sleep per night should be the absolute minimum that you aim for. 7-9 hours is ideal, and you’ll feel so much better the following day. Do this consistently and you’ll notice the benefits in your life. It can be difficult, but going to bed at the same time each night and getting up at the same time each day is the best way to go about this.
Stay up to Date with Your Health Checkups
Make sure you stay up to dates when booking your health checkups. Discuss worries with your doctor, such as changes in reproductive health and anything else you may be thinking about. Make sure you take care of your oral health too. When looking for a dentist, make sure you go for one that comes highly recommended and deals with issues like yours – for example, nervous patients.
If you want to have kids, quitting smoking will be the best thing you do for your fertility. Studies have shown that quitting smoking before age 40 avoids more than 90% of the excess mortality caused by continuing smoking. Now is the best time for you to quit.