There is a notion that our body starts degenerating after the 30s, which has been proven wrong by recent studies. The new research states that even in our 30s we do not lose our growth hormones or body mass all at once. By adopting a healthy lifestyle comprising a healthy workout, proper nutritious diet, balanced sleep cycles, motivation, and flexibility one can feel much younger and fitter than in the 20s. So, if you feel it's too late, think again, you can always improve your lifestyle and choose to live healthy and fit. After extensive research, we have come up with a few tips to stay healthy in the 30s.
Non-negotiable one-hour workout every day
If you want your health to stay on track, working out for an hour without any excuse every day must be a mandatory habit. Make it non-negotiable and try to fit in your daily schedule no matter what. The best way to counter both the physical and mental challenges of aging is through exercises that push the body beyond its comfort zone. If you’re a beginner, we recommend running two to three times a week at first, then adding weight training. Pushing your limits is extremely important.
Focus on proper nutrition
If you want to stay fit after your 30s, diet plays a major role in it. We recommend staying away from sugary energy drinks - sodas and anything with processed sugars. All they do is suck up your energy, store fat and drop your hormonal levels. Some foods raise your hormonal levels, which you need to build muscle, just by eating them – tuna, egg yolks, oysters, beef, and beans are advised to add to your diet. Try to eat foods rich in resistant starch, a specific type of carbohydrate that has a gut-healthy prebiotic effect. According to the researchers it helps to make our cells be more responsive to insulin and can help prevent fat storage around the waist. For example green banana flour, raw oats, or cooked and then cooled potatoes.
Try to stand up more
Excessive sitting impacts our body’s metabolic system. A study has shown a significant increase in caloric expenditure if you tend to stand more. Don’t sit yourself to obesity and heart diseases and apply this tip to avoid prolonged sitting.
Learn to meditate
Meditation is not about sitting on top of the Himalayas in a lotus position to meditate and you really don't need to climb a mountain. Find five to ten minutes to sit quietly and meditate, which can reduce the stress that causes all sorts of health problems including weight gain. Meditation lowers stress, it can decrease anxiety, it can lower blood pressure, it helps to eliminate toxins in the body, and changes the way the brain responds to stress. So why not give time to yourself, find a quiet place to meditate for a while, and see the positive effects of it?
Yoga is the kind of exercise that is meant for everyone. It has numerous physical health advantages such as it helps increase flexibility, improving blood circulation, stimulating better sleep, and also reduces stress. Stress is like a termite, which kills a person slowly and wreaks havoc on your body. So, try to include yoga in your daily routine and reap its benefits.
Proper sleep is the key elixir for health
Sorry to say but partying all night long must go out of the window after the 30s. Proper sleep is as important as your daily intake of a healthy diet. With increasing age, your body tends to get tired easily and it needs proper rest to rejuvenate. According to multiple studies, a minimum of 8 hours of sleep is required for proper rest. So, choose a proper time to go to bed and try to sleep at least for 8 hours.
Getting regular health check-ups done
Yes, we know you are too occupied with your daily life but no matter what, make sure not to miss your doctor's appointment. Women should also be aware of when they need to get their pap smears, immunizations, and breast examinations. Also, prevention is better than cure, so early diagnosis of a medical condition is very important for its successful treatment.
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