Normally we see how people in their twenties bubble with abundant energy and enthusiasm. At this age, our fitness levels are at their peak giving us the necessary confidence to chase our goals and dreams. But once we hit our 30s, we steadily realise that our body and mind are not the same anymore.
At this stage in life, our metabolism slows down, but our responsibilities and workloads increase, causing us stress and fatigue. Soon, a few wrinkles appear on the skin and the colour of our hair starts going a little grey declaring the onset of bodily aging.
We aren’t to be blamed for most of these changes though. 30s is the time when people shoulder additional responsibilities related to their professional and personal lives. Usually, an individual who enters the workforce as an executive in his or her 20s is assigned a mid-managerial role by the time they are in their 30s. On the personal front, they begin to support kids and aged parents by their thirties.
These additions bring with them a paucity of time for exercise, sporting activities, running, yoga or things that are necessary to maintain physical fitness and agility. So it is at this stage we must embrace a healthy lifestyle by making shrewd choices related to wellbeing. It is possible to remain fit, slow down physical ageing and increase life expectancy by following some of these time-tested things.
Balanced diet
The oft used phrase “you are what you eat” underlines the importance of being mindful and conscious in making dietary choices. Once we hit our 30s, it is better to bid farewell to food that is rich in calories and carbohydrates like pizza, fizzy and sugary drinks, fried foods like chips and burgers, things that you relished without giving them any thought in your 20s.
In the thirties, one must opt for a healthy and balanced diet comprising of cereals, green leafy vegetables, fruits, milk products, sprouts and nuts that furnish essential macro and micro nutrients to the body. Locally grown farm products too are known for their freshness. Additionally, locally grown food do not suffer the loss of nutrients due to storage, transportation and packing.
Some new additions can also be made. For instance, foods prepared using foxtail millet, barnyard millet, pearl millet or finger millet are known for their nutrition value, rich fibre content and taste. So millets can become a great addition to your diet in the 30s.
Regular exercise
Whether you were active in childhood or not, staying active and fit is essential once you hit your thirties. Participation in physical activities like swimming, aerobic exercises, running and yoga boosts immunity, strengthens bones and muscles, uplifts mood and improves metabolism overall. So learn to make exercise a part of your schedule as it provides the necessary physical strength and mental might to fulfil both professional and personal obligations in the long run.
Regular health check-ups
Undergoing health screenings and tests regularly should become the norm as you leave your twenties behind. Such diagnostic tests are very helpful in early diagnosis of potential risks. These reports also inform us which parts of our body or health to take care of more than the others.
Start taking note of any uneasiness or pain in any part of your body; instead of opting for self-medication, consult an expert or a doctor in the specific field. Moreover, if one knows of a genetic history of mental health issues or may have experienced episodes of depression, mood swings or anxiety, one should not hesitate to take medical guidance for it. A healthy mind and body ensure we humans can live a fulfilling life, no matter what age we reach.
Sound sleep
Our productivity and efficiency levels are directly related to the amount of rest and sleep we get. Adequate rest and sleep are necessary to recharge and re-energise one’s mind and body. So it is imperative that we avoid going late to bed.
Many of us have the habit of keeping books, electronic gadgets, unfolded clothes, dumbbells etc in our bedrooms. These objects clutter our resting space and act as distractions, often affecting the quality of our sleep. One must make it a point to keep their sleeping space clean and de-cluttered.
The walls of the bedroom should preferably be painted in pleasant colours like light blue, lavender or light green as these have a soothing effect. Additionally, a mattress of good quality helps get sound sleep too, so get the one that suits you best after doing proper research on the topic.
Stress management
Lack of a proper strategy to handle the complex challenges and pressures of modern life can make anyone feel stressed. According to the World Health Organisation, stress can be any type of change that causes physical, emotional or psychological strain. Stress can weaken the immune system, slow down functioning of the digestive system, cause bodily aches, trigger change in blood pressure levels and make one feel anxious.
Unable to handle this stress, some people might take recourse to drinking alcohol or smoking tobacco that can have further devastating impact on their health. Physical exercises, meditation, socialising, listening to music, watching movies or plays are some of the activities known to be stress busting. These become even more valuable as we grow older.
However, if the stress gets to a point where one cant deal with it on their own, one must seek the help of experts like psychiatrists and therapists. It is important to remember that no human being can function to their optimum without support from his or her surroundings and its always good to seek help instead of keeping things like stress repressed.
Positive thinking
Positive thinking is often known as a great tool of self-empowerment. It helps people to scale new heights in their academics and career when utilized correctly.
Positive thinking or the power of positive thoughts ensures a serene and stress-free life and is a healthy practice of looking at the world from a positive perspective. As we grow older, the complexities of life and comparison with other’s successes often rob us of our sense of optimism. It is at this point that we can tap into our ability to think positively; it helps to focus our mind and emotions on good things and liberates us from inherent negativity and prejudices.
Anger management
On an average, most of working people get promoted to mid-managerial positions by the time they reach their 30s. Their workload also increases – they have to monitor and mentor subordinates on one hand and deliver targets and meet deadlines for the top brass on the other. These expectations and pressures often disturb their equanimity. Adding to that is their personal lives where they have to raise children while also monitoring the health of aged parents. A less talked about issue, financial distress or familial tension also ails many of us.
In our thirties, we seem to deal with pressures both at work and home and this can trigger anger. Anger is a negative emotion that can inflict great harm to physical and mental health. To make matters worse, the feelings of the person at the receiving end of the outburst are also hurt. In fact, anger can cause irreparable damage to relationships.
It is important to age gracefully. That is why it is essential we combat anger and maintain calmness under pressure. There are many ways to achieve this – practicing meditation and simple breathing exercises go a long way in helping us make mindful choices in life.
While age is just a number, we can make it a great example for others by being our best versions at whichever point in life we are. Thirties or beyond, the biggest health shift we need to make is to love and care for our own selves, the same way we’d want to love and care for our dear ones.
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