Your thirties are the decade it all comes together. Some suggest it's when you finally start to feel like yourself, like a grownup who can see their hard work paying off. This is also the decade to pay greater attention to how you feel now and what concerns you about your health in the future.
These are the 10 rules we recommend following to nail down the wellness regimen that best suits you.
1. Ditch the junk food for good.
While you're in your twenties, your metabolism will still be pretty top notch. Once we enter our thirties, our body's calorie-burning action will slow down. That's why it's time to really knock out any food vices once and for all which can impact your waistline as well as your cholesterol and make you more susceptible to medical conditions like heart disease and diabetes.
2. Balance your schedule.
Most often, our thirties are when things really start to come together career wise, which can make day-to-day life especially hectic. Keeping everything in perspective will allow you to focus on work when you need to as well as your family, friends and activities. Finding a way to achieve this balanced will help you mentally, physically and emotionally.
3. Focus on your core.
Gaining weight in the abdomen is more common as we age, putting stress on the internal organs. This is also the decade when many men and women will begin experiencing back pain on a more regular basis. Make sure to work on strengthening your core when you train -- you should also be sure to stretch daily. Consider getting a foam roller to help work out tension.
4. Pay more attention to your weight.
As previously mentioned, losing weight isn't as easy in your thirties as it is in your twenties and it only gets harder after that. If you have a significant amount of weight to lose, your thirties is the time to get it under control to reduce your risk for disease as well as joint issues. If you're looking to start a family, losing weight can help you do that. Consider adding a supplement to your daily routine to support your metabolism in addition to eating a balanced diet and exercising regularly.
5. Keep your hormones in check.
Hormonal fluctuations for men and women will also occur in our thirties. For men, the amount of testosterone their body produces will decrease. Women can see a fluctuation in estrogen and progesterone. Keeping your hormones balanced can help you feel more energized, become pregnant or manage your weight.
6. Work on your stamina.
Getting tired earlier? Not powering through your workout as easily? Your stamina and energy levels will change in your thirties, so do what you can to support them and build them up. Get plenty of rest and push yourself in your workout to meet your goals and set new ones for a continuous challenge. B vitamins can also help you feel more energized.
7. Make time to meditate.
As your schedule gets more hectic and your life seems to really move into high gear, all the stress can do a number on your health. Set aside some time each day -- it can be as little as five minutes -- to step away by yourself and just let your mind be silent. Breathe deeply and ignore that buzzing phone.
8. Set a bedtime.
When you were in your twenties, staying up all night for a deadline was easier and going out for late drinks didn't make you feel wiped out the next day. This is the age to practice some discipline with your sleep schedule and stick with it -- you won't regret it.
9. Schedule your health screenings.
Stay on top of your recommended health screenings to better understand your current wellness and get ahead of any perceived risks. Make sure to see your doctor annually to have your cholesterol and blood pressure checked. Women should schedule pap smears and mammograms based on their doctor's recommendation. Men should have their prostate checked and their testosterone measured.
10. Embrace what makes you, you.
Your thirties are an opportunity to leave behind the habit of comparing yourself to others. Work to leave your insecurities behind and embrace your strengths and weaknesses. You only get one life, so enjoy it, as yourself.
Follow these health recommendations and enjoy all your thirties have to offer. Check back soon for more health news and advice.