When you’re in your 30s, it’s easy to put off exercise and good nutrition. You probably put off visiting the doctor until there’s actually a problem with your wellbeing, such as the occasional cold or injury, but not for discussing preventative tests or vitamin programmes. However, optimal wellness is not about waiting for disease to occur and then scrambling for a combative regimen; you need to invest time and energy into your health much as you do in planning for a holiday or even your retirement.
1. Find out your family history: You may not like talking about health problems with your Mum, but the illnesses that affect people you’re related to may also affect you, and you can prepare for this. Ask about your parents, siblings and grandparents, checking for types of illness, specific cancers and any history of stroke, heart disease or diabetes. How old was each person when they were affected by the illness? While a heart attack at age 75 is important to take note off, having a parent who suffered at age 45 holds is even more significant to your prevention strategy. It’s not a requirement of women in their 30s to be screened for specific cancers, but you should absolutely talk to your physician if you have a family history. This brings us nicely onto…
2. Get screened for cancers and sexual health concerns: According to the United States Preventative Services Task Force (USPSTF), routine screening is not recommended for ovarian cancer or breast cancer at your age, but you should discuss any concerns you have with your GP. However, when it comes to cervical cancer, a pap smear should be performed every one to three years. You should go for this screening every two years if your physician uses a liquid-based test, or every three if you have had three normal paps consecutively. You only need a test for human papillomavirus (HPV) if you have had an abnormal pap test. Once you hit 40, the USPSTF advises regular mammograms, so bear that in mind.
3. Eat well: Wellness often begins at the dinner table, but there are so many superfoods and miracle diet plans that you can be put off before you even begin. However, you’ll be fine so long as you stick to two basic ground rules: 1) Focus on healthy proteins like beans and lean meats. Without enough protein in your diet, your brain doesn’t emit enough dopamine—the neurotransmitter associated with feelings of happiness and romance. Registered dietician Susan Kleiner, PhD, author of Power Eating, notes, ‘An active woman should have at least 0.5 grams of protein per pound of body weight daily. Divide your body weight in half, and that is the least amount of protein that you should have in a day.’ 2) Eat AT LEAST five fruits and vegetables a day. This significantly reduces your risks of cancer and heart disease. Make sure you always have healthy options readily available at home and at work.
4. Exercise: In your 30s, exercise begins to take on greater importance. Regular activity prevents your metabolism and bone density declining, decreases your cancer risk and provides a natural antidepressant and stress-reliever. Plus, Heather Hausenblas, an associate professor of health sciences at Jacksonville University, argues, ‘Exercise is one of the best ways to improve body image, which affects libido.’ Your libido is affected by mood and self-esteem, both of which can be improved via exercise. Find a programme that you enjoy and start with small time increments, you’ll soon be having so much fun – and such good sex – that you’ll find time in your schedule for more activity!