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5 Healthy Choices All Women Should Make at Age 30

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5 Healthy Choices All Women Should Make at Age 30

On the day you hit the big 3 – 0, maybe you’ll still feel like you’re in your 20’s. But changes are happening to your body—some are noticeable (OMG, a white hair!) while others, are more subtle. These are the healthy choices you should be making at this time in your life that can help you stay looking younger, prevent health problems and feel better as you age.

1. Change Your Skin Products

“Normal” skin lotions just won’t cut it as you age, especially if you spent a lot of time in the sun and have photoaging issues. You need antioxidant lotion to help repair your skin. Lotions or oils with alpha-lipoic acid, green tea extract, retinol, caffeine (no, not coffee) CoQ-10, Vitamin C and Alpha-hydroxy acid are on the short list of skin repairing products. Consult a dematologist if you’re unsure which is right for you. Eating foods rich in antioxidants—veggies, whole-grains, nuts and even chocolate—will help your skin as well.

2. Check Your Breasts

According to Breast Cancer.org, by the age of 30, your chances of developing breast cancer within the next 10 years is .44%, or 1 in 228. The risk grows as you get older and during and after menopause. Your chances are even higher is you have a family history of breast cancer.

Keep an eye on your breasts, doing self-exams when it’s convenient, like when you are bathing. Screening exams are recommended at the age of 40 but if you have one or more risk factors, ask your doctor if you should have one sooner.

3. Making Healthy Choices With Food

It’s sad to say, but, your time for eating junk food should be over now that you’ve hit 30. If you want to stay healthy, you need to eat better (more fruits, veggies, whole grains). Adding fish to your diet will give you needed DHA and omega-3 fatty acids, which are good for your joints. One serving of fatty fish, such as tuna, will give you 1,000 mg of these essential fatty acids. Beans are packed with antioxidants which will help your skin maintain a healthy glow.

And do your best stay away from processed foods and white sugar. Try natural sweeteners such as stevia or turbinado sugar and whole grain breads. When it comes to junk food, eat it in moderation if you really feel the need, but, for the most part, you should skip it.

4. Drink More Water

Water is one of most overlooked items in our diet—and possibly the most important. While individual needs vary, sticking to eight 8-ounce glasses a day is a good idea. However, if you’re pregnant or nursing, you’ll need more. If you participate in sporting activities or a workout, you will need more as well, to replenish what you lose when you sweat. Whenever you can, skip the soda and opt for a large, cool glass of H2O !

5. Increase Your Calcium Intake

Women are at a greater risk than men for osteoporosis, especially as they age. Get a head start in staving off osteo by boning up on your calcium. Foods rich in calcium include dairy products, beans, broccoli, kale, Brussels sprouts and soy milk. Ask your doctor if you should also supplement your diet with calcium tablets—she may tell you to take around 1,000 mg calcium per day. Make certain that your supplement is combined with vitamin D, as D helps your body absorb calcium.

 

Sources:

  • Besdine, M.D., Richard W. "Changes in the Body With Aging.": The Aging Body: Merck Manual Home Edition. Merck Sharp & Dohme Corp, Sept. 2013. Web. 10 Mar. 2015.
  • Gardner, MD, Stephanie S. "Skin Care Products: Best Ingredients for Aging Skin."WebMD. WebMD, LLC., 20 Jan. 2015. Web. 11 Mar. 2015.
  • "Your 30s: A Health Guide for Women." MediResource, Inc, 11 Mar. 2015. Web. 11 Mar. 2015.

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