Your 30s may be the most vital years, but they are also the time when you need to take the best care of yourself and get regularly screened for potential health risks. With the responsibility of kids, home, and work – mothers often compromise on their lifestyle and end up living a stressful life. During your 30s, your body needs regular nourishment to flourish in the coming years and feel just as good as at 50 years beyond. So, here are five eating changes mums should incorporate into their lifestyle as they enter their 30s.
Add More Omega 3s to Your Diet
Experts advise adding Omega-3s to your diet for overall better health. Eating foods rich in omega 3 helps with better mood and improved cognition and reduces the risk of cardiovascular diseases. Besides, it is beneficial for brain development, so consider feeding your children foods containing omega-3. Some of the best sources of omega- 3 are fatty fish (salmon or sardines), walnuts, chia seeds, and hemp seeds.
Increase Your Fiber Intake
Although fiber is beneficial for all age groups, its consumption becomes absolutely essential in your 30s. Research shows that eating more fiber reduces the risk of cardiovascular disease, type 2 diabetes, stroke, and colorectal cancer. In fact, it was also revealed that consuming eight grams of fiber can reduce the risk of catching chronic illnesses by 5-27%. Experts recommend children and adults get at least 25 to 35 grams of fiber per day. Some of the great sources of fiber are legumes, nuts, whole grains, fruits, and vegetables.
Put a Stop on Processed Meats
In a recent meta-analysis of different studies, it was found that consuming processed meat could increase the risk of breast cancer among women. In fact, various breast cancer research studies have revealed that high consumption of processed meat ( 25 to 30 gms a day) indicated a 9% increased risk of breast cancer. Thus, mums should avoid eating bacon, hotdogs, bologna, and sausage.
Choose More Calcium
Your body needs sufficient calcium for healthy bones, which otherwise could lead to reduced bone density and result in conditions like osteoporosis. Women are likely to experience greater bone loss in their later life due to menopause. Thus, it is essential that mums in their 30s should ensure proper calcium intake in order to live healthy in their 60s and 70s. Experts recommend taking up to 2,500 mg per day for adults between 20 to 50. For people above 51 and older, the calcium intake should be 2,000 mg a day.
Cut Back on Alcohol
While it feels nice to just sit back and unwind with your friends with some booze, but regular consumption of alcohol can have adverse health effects down the road. If you’ve entered your third decade and want a healthy lifestyle with better sleep and more energy, you might just cut back on alcohol. Find other ways to relieve your stress.
As you walk in your 30s, your body doesn’t grow much. Thus, all you can do is fuel it with nutritious and healthy food to stay on track and help you lead an active lifestyle. Adopting some new food habits and cutting back on a few is the key to feeling happy and healthy.