The 30s are the new 20s if you know what your body loves & needs!
Thriving in your thirties is all about maintaining a healthy weight and a perfectly balanced diet. As metabolism slows down and muscle loss slowly sets in, personal healthcare routines in the mid-and late thirties need to revolve around sustaining energy and overall wellness. Proper nutrition is key to keeping your energy levels high, keeping fit, and bolstering the body against any illness. Daily physical activity and a disciplined routine, alongside balanced nutrition, are your tickets to aging gracefully in the later years.
Here, in this blog, Get Well and Strong’s experts lay down 5 effective ways to tweak your diet & nutritional intake that will ramp up your health & healing & help you sail through the thirties & well beyond.
What Changes to Make to Your Diet Plans in Your 30s?
Life’s stress and growing age erode bodily systems faster than we can imagine. Psychological & environmental factors, physiological degeneration, and lifestyle choices are some of the biggest contributors to bodily damage. Curbing all the damage requires a multi-pronged approach that involves significant lifestyle and dietary changes.
When it comes to dietary changes in your 30s, below are five crucial changes to make.
1. Load Up on Fiber
Increase fiber intake by including more fruits & vegetables in your daily diet. Fiber cleans your bowel, purifies blood, and reduces the risk of cardiovascular diseases, diabetes, & colorectal cancers. Fiber also cuts down the risk and impact of chronic diseases.
2. Go for Antioxidant-Rich Foods
Free radicals in our bodies promote DNA damage and age-related stress. Antioxidants neutralize those free radicals and prevent cell & tissue damage, potentially preventing various kinds of cancers. Foods rich in vitamin C, E & selenium, such as citrus fruits, tomatoes, dark chocolate, berries, leafy greens, and black & green tea, should become diet staples for everyone over thirty.
3. Incorporate More Calcium-Rich Foods
Bones weaken at a rapid rate as we age further. By the mid-30s, do aim for at least three servings of dairy every day. If you are allergic to milk & milk products, go for calcium-rich plant sources such as kale, broccoli, spinach, and beans as well as bony fishes like salmon & sardines.
4. Eggs & Wholegrains Are Essential
Eggs and wholegrains are essential for maintaining optimal health in your 30s. Eggs are a powerhouse of high-quality protein, vitamins, and healthy fats, supporting muscle repair and brain function. Wholegrains, like oats, quinoa, and brown rice, provide sustained energy, fiber, and essential nutrients, aiding digestion and heart health. Incorporating both into your diet can boost energy, improve metabolism, and promote long-term wellness.
5. Increase Your Intake of Healthy Fats
In your 30s, prioritizing healthy fats like avocados, nuts, seeds, and olive oil is crucial. These fats support brain health, reduce inflammation, and improve heart function. They also help maintain healthy skin and hormone balance. Swap saturated fats with these nutrient-rich options to enhance overall well-being and energy levels.
And those were five essential changes that everybody in their thirties must make to ensure optimal nutrition & well-being. The above changes incorporate vital nutrients into one’s daily food intake and provide the body with the means to tackle the combined onslaught of stress and aging.
How Can We Help?
At Get Well & Strong, we stand ready to guide you through your transformative healthcare journey. Our certified nutrition experts will create personalized plans tailored to your lifestyle, health goals, and needs. Start your journey to better health today— book a consultation now!
