Consume fruits daily in their whole form and not as juices to get the fibre. Include salads in your main meals to meet the daily fibre requirement.
The modern age women are doing a fabulous job by juggling between work and household duties and trying to maintain a work life balance. But are women neglecting themselves in terms of their health?
Are we women rushing for meetings, skipping their breakfast? Like rushing before dropping kids to school? These minor concerns which might not have made much difference in your 20s are here to haunt you in your 30s.But not to worry ,here are a few tips which you can follow to have a good health in your 40s.
Health and Diet for woman in 30s
1 – Boost up your metabolism-I hear this quite often from many ladies in their 30s that lately they have been gaining weight although their intake is same as before. This is common in 30s because as you age your metabolism slows down. To up your metabolism you need to increase the intake of proteins in your diet. Your protein intake should be equivalent to your weight. For eg -a lady weighing 60 kgs should consume 60 gms of protein daily in the form of eggs, fish, legumes, beans, soya nuggets to meet your daily protein need.
2 – Exercise -Exercise is one of the best ways to keep a check on the gaining pounds as it increases your metabolic rate along with improving your bone health. Exercise at least 4 times a week for 30 to 40 minutes. You can either go for a brisk walk, jog or some other form of cardio workout like cycling, running . Don’t forget to include strength training in your schedule at least once a week.
3 – Include fibre -when you hit your thirties high fibre food becomes essential to regulate your blood sugar levels and to up your metabolism. Include fruits and veggies in your daily diet. Consume fruits daily in their whole form and not as juices to get the fibre. Include salads in your main meals to meet the daily fibre requirement.
4 – For better hormonal functioning- it is very common to have hormonal imbalance in your thirties attributing to the stress levels and poor eating. One should go for blood tests to keep a check on hormonal levels at least twice a year. Having a healthy balanced meal including fruits, veggies, eggs, fish, lean meat, nuts and salads along with exercise can help maintain a hormonal balance.
5 – For better bone health-the next major problem is withering bone health. A problem commonly associated with older women is now affecting women in their 30s.As we age our estrogen levels dip down affecting the bone density adversely. This is the reason for aches and pains in knees , lower back and legs for women. An increased calcium and vitamin D intake is very essential at this age. Women need around 1000 mg of calcium daily. Good sources of calcium and vitamin D are milk, curd, almonds, spinach, white beans, fish .
And last but not the least a good sleep and less stress will pave the way to a healthier 40.Include these minute changes in your diet and lifestyle and stand tall and strong against these biological challenges like all other challenges you have been facing so efficiently.
