Your 30s can be a time to thrive. You are more established, confident and sure of yourself than you were in your 20s. Hopefully, you still feel healthy and vibrant enough to do whatever it takes to be independent in terms of self-care without worrying too much about coping with chronic and/or serious medical issues. Although many changes in your body’s health really begin to occur in your 40s, 50s and 60s, the decade in your 30s is an important time to start establishing healthy habits and getting into the routine of taking care of yourself, including eat well – healthy and balanced diet. In fact, experts and research studies say that if you’re not careful, some eating habits could wreck your body in your 30s.
How your body and your health change in your 30s
Let’s face it: Your body isn’t the same in your 30s as it was in your 20s. A common misconception is that your metabolism slows down. But regardless of what many people believe, your metabolism doesn’t actually slow significantly until your 60s. However, there are still many ways you will experience natural changes in your body and health as you live through this decade. According to the National Institute of Health, some common ways you’ll experience changes after age 30 are:
- Bone health: Over the age of 30, your bones will start to lose minerals and density.
- Muscle tissue: Over time, your body begins to lose lean muscle tissue, and this process begins after the age of 30.
- Body fat: Body fat also increases with age, and the risk of abdominal fat also increases.
New research has also shown that having high blood pressure in your 30s may be linked to worsening brain health in later adulthood. A study published in JAMA revealed that those with hypertension (high blood pressure) between the ages of 30 and 40 had less brain volume and white matter in recent years, which can lead to dementia and other neurodegenerative complications. That means research supports the idea that not only are your bones, muscles, and body fat changing in your 30s, but your heart health this decade could impact your health for decades to come.
Along with these changes, experts also say that women entering their 30s should think about perimenopause, which is when the body begins to transition into menopause.
“When a woman hits her 30s, perimenopause and menopause may be the last two things on her mind, but if she’s lucky enough to live a long life and her ovaries have never been removed, she will most likely experience a change.” hormonal in her 40s or early 50s,” she says Lauren Manager, MS, RDN. “Failing to take a proactive approach to supporting bone health, heart health, and other factors that can be affected by the natural drop in estrogen that occurs during perimenopause can result in some nasty side effects.”
You may think your 30s are too soon to start preparing for anything to come in your 40s and 50s, but Manaker argues that it’s best to get healthy habits in order now, so your body and health can be prepare for the future.
“Perimenopause is around the corner and we need to get into that phase on the right foot. So trying to eat foods that support heart health, bone health, etc., is important in your 30s, as it will be more difficult keep those things going as you enter menopause,” she says. And hopefully then we can “go into this phase with strong bones, a healthy heart and a weight that’s not considered obese.”
RELATED: The Best Snacks for Bone Health, According to a Dietitian
How your eating habits can affect your health after 30
With all these important health factors to think about after you turn 30, such as loss of bone density and muscle tissue, changes in body fat, and the importance of maintaining a healthy heart, one of the major areas of concern to consider is the diet.
For starters, getting enough nutrients in your daily diet can be a crucial way to maintain bone and muscle health as you age. Plus, consuming enough fiber and healthy fats is a great way to pursue a healthy heart. And when it comes to looking at your body fat levels in your 30s, focusing on how much sugar and alcohol you’re consuming on a regular basis can make a significant difference.
Read on to learn more about how diet can affect your health in your 30s with these eating habits that dietitians say can wreak havoc on your body.
Eating habits that destroy your body in your 30s
As mentioned above, your bones begin to lose density in your 30s. One way to help slow this process and maintain the strength of your bones is to make sure you are getting bone-supporting nutrients in your diet, such as calcium and vitamin D. Your body needs calcium for bone strength and development, and vitamin D provides similar functions while also having a protective effect on fractures and inflammation.
“Inadequate consumption of calcium and vitamin D can reduce bone density, increasing the risk of osteoporosis and fractures,” he says Katherine Gomez, RD, Registered Dietitian and Medical Reviewer at PsycheMag. “For this reason, consuming calcium-rich foods such as dairy products, leafy green vegetables, and fortified meals is critical, as well as getting adequate sunlight or taking vitamin D supplements.”
Manaker adds that “bone health can be supported by eating foods like prunes and milk.”
Dairy products are rich sources of calcium, and if you look for vitamin D-fortified milk, you’ll be giving your bones an extra boost. Also, a study published in American Journal of Clinical Nutrition notes that daily consumption of prunes helped postmenopausal women maintain greater bone mass than those who didn’t eat prunes. Being post-menopausal is something that definitely occurs after the age of 30, but this study shows that there may be some bone-protecting benefits to eating prunes!
Because of the importance of maintaining a healthy heart at any age, but even as you enter your 30s, experts say you’ll want to incorporate foods containing heart-healthy nutrients.
“Focusing on whole grains, ‘good’ fats, fruits, vegetables, and oily and cold-water fish can help support heart health, and taking a proactive approach to support your heart before you hit your menopausal years is an idea.” wise,” says Manaker.
When it comes to specific nutrients that are good for your heart, fiber is a standout. It can lower cholesterol, lower blood pressure and help manage inflammation in the body. In addition to helping your heart, fiber is also a crucial nutrient for gut health.
“Not eating enough dietary fiber in your 30s, and specifically, the soluble type of dietary fiber that acts as a prebiotic and nourishes your gut, negatively impacts your body’s inflammatory pathways, digestion, and mood.” , he claims Kara Landau, RD at Gut Feeling Consultancy and nutrition consultant of the Global Prebiotic Association. “Looking for a range of prebiotic-rich plant-based foods such as kiwifruit, Jerusalem artichokes (sometimes called sunchokes), roasted then cooled potatoes, oats, less ripe bananas, legumes and nuts are all great ways to increase your prebiotic fiber intake and ultimately support your health into your 30s.
Everyone deserves a sweet treat whenever they’re in the mood, but tracking the amount of sugar you consume on a regular basis can help you manage your weight and blood sugar in your 30s. This can be especially beneficial due to the extra fat stored in our bodies during this decade.
“Consuming high glycemic index carbohydrates in your 30s causes blood sugar levels to steadily spike, resulting in the need for excess insulin to help move glucose out of the blood, and as a result may be associated with excess of fat accumulation,” says Landau. “Switching to low-GI carbohydrates, as well as selecting carbohydrates that contain a particular type of prebiotic called resistant starch, can help support both better blood sugar regulation and help cells be more responsive to insulin.” , which together can support maintaining you lean and prevent any negative metabolic effects as you age.
High GI carbohydrates include foods such as white bread, baked goods with refined sugar, most store-bought breads and crackers, sugary cereals, etc. Low-GI foods include brown rice, steel-cut oats, leafy green vegetables, and whole grains. wheat bread. Resistant starch foods include beans, legumes, whole grains, potatoes, and green plantains.
Moderate alcohol consumption is perfectly fine, but you may want to put your college binge drinking days behind you in your 20s.
“Excessive alcohol consumption has been associated with weight gain, cardiovascular disease, and other metabolic disorders,” she says Carmelita Lumbera, RDN. If you’re wondering what excessive drinking means, “Binge drinking is defined as having more than four drinks for women and more than five drinks for men,” adds Lombera.
Because your muscle tissue changes starting in your 30s, it’s important to eat foods that are high in muscle-building nutrients like protein.
“Not getting enough protein each day to maintain your muscle mass, which begins to break down in your 30s, is essential if you want to keep your metabolism going,” says Landau. “Making sure to incorporate a rich source of protein into each meal, such as Greek yogurt, legumes and lentils, eggs, cottage cheese, tofu, fish, or lean meats and poultry, are all ways to increase your protein intake and ensure you are stay both satiated and nourished to maintain muscle mass this decade.”
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