Staying Healthy in Your 30s: Habits to Learn and Diseases to Watch Out for

When you were in your teens, you viewed the age 30 as old, associating it with marriage or parenthood. But when as you approach that age, you’d find that many of your peers aren’t even married or parents yet. Instead, they pour their time into either work or leisurely activities, including drinking.

It seems like 30 has become the new 20, with so many people only realizing their passions and calling around their late 20s. It’s a good thing because it relieves many from the pressure to be accomplished and successful at 30 years old. However, some things don’t change. That includes that your health will begin to show signs of decline even at the end of your 20s.

Age-related diseases and health risks don’t always show up into the 60s. If you continue drinking uncontrollably and have a sedentary lifestyle, your 30s can be plagued with health issues. So it’s time you refrain from assuming that you’re too young for age-related diseases. Adopt these habits and take note of these risks:

Healthy Habits for a Healthy 30s

As mentioned, you don’t need a gym membership, but here are some habits you need to adopt to stay healthy the rest of your life:

1. Exercise Daily

If you found it difficult to exercise in your 20s, you’d find it even harder in your 30s. By the time you turn 40, it’ll feel almost impossible to get active. So start adopting a fitness routine now.

You don’t have to go to the gym or pay for an expensive fitness program. Just getting as much movement as you can every day is good enough. For example, instead of driving your car, try to ride a bike. Instead of using the elevator or escalator, use the stairs. Your heart rate should increase for a time every day for your body to stay fit.

2. Get Enough Sleep

Just because you survived sleepless nights in university means you can still miss out on sleep as a 30-year-old. First off, sleep deprivation can affect your work performance. It can impede your chances of getting promoted or being hired for your dream job. And of course, lack of sleep isn’t great for your mental health, and your 20s have had enough of mental troubles already. It’s time to be mentally healthier in your 30s, and that starts from getting a good, long sleep every night.

3. Unwind from Time to Time

The hustle culture might’ve brought out the best in you, but it might’ve also planted the idea that resting is laziness. That’s not true. Your mind and body need rest to function at their best. So when you turn 30, commit to an unwinding practice, like yoga, meditation, or simply doing nothing. You’ve earned it after working so hard in your 20s.

4. Get Health Screenings Regularly

If you lived a reckless lifestyle in your 20s, it might already take its toll in your 30s. Also, any hereditary conditions in your family might start showing up. So schedule for tests and screenings every year or so. The earlier you get checked, the better your chances of preventing serious diseases.

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Health Risks to Watch Out For

No matter how healthy you’ve been, you might still have to watch out for these health risks: 

1. Age-related Conditions

Diabetes, heart attack, stroke, and cancer don’t just attack older adults. You’re not too young for them anymore. If you don’t maintain a healthy weight, you will increase your risk for heart conditions. If you don’t cut down on sugar, you might get type 2 diabetes.

Watch out for autoimmune diseases like rheumatoid arthritis (RA). It affects people between the ages 30 and 50. In fact, RA in your 60s is already considered late-onset RA.

Among younger people, women are more likely to contract RA. So if your screenings show elevated CRP or ESR levels, seek high-quality RA care immediately.

2. Inflammatory Bowel Disease (IBD)

Not to be confused with irritable bowel syndrome, IBD comes with Crohn’s disease and ulcerative colitis. They’re autoimmune diseases that damage the intestine and potentially lead to malnutrition. In fact, it’s most common in people between ages 15 to 25. If you have a family history of this disease, get screened because IBD also increases your risk for colon cancer.

3. Reproductive Health Issues

Women in their 30s face a higher risk for cervical cancer. For men, it’s testicular cancer. Though cases of testicular cancer are rare, about 50 percent of them are in men between ages 20 and 34.

Protect your reproductive health by getting annual screenings. Women should also get vaccinated against the HPV virus, reducing their risks for cervical cancer significantly.

It’s possible to enjoy your 30s while being mindful and health-conscious. Besides, it will be easier to live with some restrictions and boundaries than a long-term illness. So make the most of your 30s by making up for the unhealthy habits you practiced in your teens and 20s.

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