4 Health Tips For Your 30s - ASSISTENT DOCTOR

4 Health Tips For Your 30s

A healthy lifestyle is not a "trend" specifically for millennial youth. Your body still needs special treatment even if you are in your 30s. Don't worry. It's never too late to start living a healthy life. Start living a healthy life to achieve a fit body with health tips for your 30s!

Many bodily changes occur in your 30s and decrease body function and metabolism. No wonder you start to feel the symptoms of various diseases in your 30s. The decline in collagen levels also begins to occur in your 30s. This decrease in collagen makes your skin look wrinkled.

Besides, bone function and muscle mass will begin to shrink at this age even though it is not too visible. If your body is not fit, you will be more easily tired when doing various activities.

Having a fit body can improve your health status and reduce the risk of a number of diseases, such as diabetes, hypertension, and cholesterol. This decline in body functions can be slowed if you keep your body in shape and follow health tips for your 30s below:

Eat Some Nutritious Food

Change your diet to a healthy diet to keep the body from the risk of diabetes, heart disease, and high blood pressure at the age of 30.

Fill your daily menu with fruits, vegetables, protein sources such as nuts, fish, or chicken, low-fat dairy, and whole grains.

Ilustrasi: tips kesehatan untuk usia 30-an.
Ilustrasi: tips kesehatan untuk usia 30-an.

Consume a variety of foods rich in healthy fats, fiber, and iron. Do not forget to meet the needs of vitamin C and vitamin E to increase immunity.

While calcium is needed to keep bones strong and avoid osteoporosis, at least consume 1000 mg of calcium every day from milk, broccoli, cheese, and yogurt.

Use Sunscreen Every Day

People in their 30s experience a decrease in the regenerating power of the skin. 

This decrease is exacerbated by the effects of sunlight, which will make dead skin cells accumulate on the skin, creating a face that looks dull, and brown spots will appear.

To overcome this, use a facial moisturizer containing at least 15 SPF so that the skin is protected from UV radiation, which can trigger skin cancer. Do this treatment regularly every day, not just when you want to leave the house.

Quit smoking

Smoking is the cause of various health problems such as emphysema and lung disease. Smoking habits are difficult to stop, especially if you are an active smoker. Ask your doctor for the best way to break this bad habit.

But you can try various ways such as diligently exercising, gardening, running a hobby or going out of the house free of cigarette smoke to forget the habit of smoking everyday.

Doing Exercise Regularly

Physical activity for 30 minutes per day at the age of 30 can help control weight. Being overweight in adulthood can lead to heart disease, high blood pressure, diabetes, osteoporosis, and depression.

Choose sports activities that you can enjoy with your family or partner, so you don't get bored quickly. Do not forget to discuss the sport that will be chosen with the doctor before getting a suitable physical activity and away from injury.

Having a fit body in your 30s can reduce stress, improve sleep quality, and improve mental health. So, physical fitness is not only beneficial for physical health but also for mental health.

Mental health will be achieved if the body functions properly. Change your lifestyle to get a healthier body by following the health tips for your 30s above.

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