While your 30s may seem like the end of the era of early adulthood, embrace it and take advantage of this time. Even though your body is no longer growing, now is the time to continue nourishing it so it can thrive in the coming years—and you can feel just as good at 50 years old and beyond. OMEGA 3 FATTY ACID Omega-3s are linked to both short-term health benefits, such as better mood, improved cognition and reduced inflammation, as well as longer-term health benefits, like reduced risk of cardiovascular disease and better brain health as you age. And if you’re planning to start a family, omega-3s are incredibly important to a baby’s brain development.
The best source is fatty fish such as salmon or sardines, but you can also get them from plant sources like walnuts, chia seeds and hemp seeds. The good news is that, according to the same report, eating three servings of whole grains daily can reduce the risk of colorectal cancer by 17%.
This may be due to the way fiber positively affects the gut, giving beneficial gut bacteria food to flourish, and by producing compounds that reduce inflammation and keep chronic diseases at bay.
Pick a healthy eating lifestyle that will work for you and then stick to it,” says Leslie-Williams. “Whatever dietary changes you make, adapt them, not just on weekends. Not just when your class reunion is coming up. Not just for the wedding, not for a milestone birthday, not just when it’s convenient, but year-round for wellness that is long-lasting way after your 30th birthday.”
Diet rich in calcium
Bone density is formed in our younger years, and by ages 25-30, new bone formation is completed. Your 30s are the time to focus on preserving bone density to prevent loss—and getting enough calcium is the best way to do so.“Because we start to lose bone mass in our 30s, it is so important to be consuming high-calcium foods such as yogurt, cheese, broccoli, spinach, kale and almonds,” says Gagnon.
Make vegetable your main dish
If vegetables were more of a side dish when you were growing up, it's time to make them the main dish. Fill most of your plate with non-starchy vegetables and add protein and whole grains on the side.
Harmone balanced diet
Progesterone begins to decrease as early as your early 30s, and one of the most magical benefits of this hormone is calming your nervous system, making it easier to cope with stress. So, aim for nutrient-rich, mood-boosting foods high in omega-3 fatty acids and vitamin B6. You can find them in salmon, whole eggs, walnuts and flax. Foods high in magnesium also support mood and help boost progesterone, so make sure to include pumpkin seeds, dark leafy greens, black beans and lentils.”
Exercise... The major element
Create an exercise routine you enjoy,” recommends Anzlovar. “Exercise offers so many benefits—from stress relief and mental health to cardiovascular benefits and feeling strong and confident in your body—independent of your body size.”
Welcome aging
Aging is inevitable. But you can slow the rate at which you age by starting healthy habits now. By eating a varied diet that includes plenty of fruits, vegetables, whole grains, nuts, seeds, dairy (if you eat it), seafood and other sources of protein, including eggs, you will ensure you’re getting the nutrients you need. By limiting processed meats and alcohol, avoiding fad diets, making sure you’re eating a nutritious breakfast and getting regular exercise, you’ll be well on your way to healthy aging.
