6 Tips to Stay Healthy Once You Cross 30

When you’re young, everything is great – you’re in decent shape, you have loads of energy, and you can get away with eating pretty much anything you like without any major consequences. You’re invincible. But as your 30s start to creep in, you’ll notice things start to change. From weight fluctuations to body aches, things start moving downhill.

But don’t worry; this is only the beginning. Think of it this way: you’re not getting older; you’re just leveling up. You’re entering a new stage in life, one that you should be excited about. Your 30s can be some of the best years of your life.

With just a few healthy habits, you can combat some of the pains that come with entering a new decade. That’s why we’ve gathered a list of the top 6 tips to help you stay healthy once you cross 30. Let’s get started.

1. Consider Taking Supplements

As you enter the prime of your life, you need to consider ways to make this transition easier for you. As we age, our nutritional requirements might change, which may lead to the risk of nutritional deficiencies. For example, iron, vitamin D, and calcium are some of the most common deficiencies in people over 30.

A diet rich in fresh fruits and vegetables, meat, and dairy may help a little, but you’ll likely need an extra boost. Moreover, if you’re on certain medications, your body might not produce enough antioxidant co-enzyme Q10 that’s important for cell maintenance and growth. If you think you have a CoQ10 deficiency, contact your healthcare provider and consider taking supplements to combat any negative consequences.

2. Get More Exercise

By the time we hit 30, we start losing more muscle mass. And it doesn’t help that most of us are living a sedentary lifestyle at this age. Our routines consist of sleeping, eating, and working. If we’re lucky, our work involves some physical activity. But let’s face it; most workplaces require sitting at a desk in front of a screen all day. That means we’re hardly getting any exercise in.

But getting some movement into your routine in your 30s can be a game changer for your health. Exercise may alter the changing effects of hormones, contribute to your energy levels, prevent diseases associated with aging, affect your quality of life, improve mental health, and keep those extra pounds off the scale for years to come. Start wherever you can, whether that means taking time out to play your favorite sport or taking the stairs at work instead of the elevator, and build up from there.

3. Get More Sleep

When you’re a kid, you do everything within your power to avoid sleeping. It’s the last thing you want to do. But as you get older, you find yourself tired all the time, and sleeping becomes one of your favorite activities. Yet, it gets harder to find time to get this much-needed rest. This is especially true in your thirties when you’re more likely to start a family and have more responsibilities at work and home.

Since sleep decreases by about 2% every decade, as you hit your 30s, you might start feeling these changes. That’s why this is the perfect time to address any sleep-related issues you might have. Sleep apnea or insomnia, for example, might affect your health later if you don’t seek treatment promptly.

4. Cut Out Nasty Habits

We don’t need to tell you that smoking and drinking are bad for your health – this is common knowledge. If you still engage in these activities in your thirties, you might feel some of the negative effects. The nasty morning cough, the worsened hangovers – it all takes a toll on you as you age. That’s why now is the perfect time to cut back or quit entirely.

Not only will cutting these habits out make you feel better and more energetic, but you’ll also significantly reduce your risk of developing serious diseases like liver problems or cancer. Plus, smoking and drinking make you look older than you are, so if you want to keep that youthful appearance after your 30s, quitting these habits is essential.

5. Use More Sunscreen

Speaking of aging, spending time in the sun isn’t doing you any favors. You may have enjoyed basking in the sun, getting that fresh summer tan in your younger years, but as you enter your thirties, shielding yourself from the sun becomes more important than ever. Without sunscreen, you’re more susceptible to signs of aging and discoloration and even at risk for skin cancer.

That’s why, if you don’t already, add a broad-spectrum sunscreen to your skincare routine to protect you from the sun and all the damage it causes. An SPF 30 or higher should do the trick, and make sure to apply it generously on exposed skin every day, even if it’s cloudy outside.

6. Learn How To Relax

When you reach 30, odds are there is a lot of stress in your life. This is because your thirties might be the most happening years of your life. You might be moving up in your career or switching paths altogether. Maybe you’ve just become a parent and are trying to figure out how to make life better for your child. But if all this stress builds and is left unaddressed, it could wreak havoc on your life and health.

That’s why you need an outlet for some relief. Take time out of your busy, stressful life to relax. For many people, modes of relaxation that have proven to be quite helpful include meditation and yoga. But this ‘me time’ is also a great way to catch up on your old hobbies like painting or fishing. Asking for help is never a sign of weakness, so don’t ever hesitate to contact anyone for it, whether it’s a professional or just a friend.


To sum it up, each new decade comes with its joys and hurdles. Your thirties are no different. Your thirties might be the turning point from your young, stress-free days toward your grown-up and mature days. But the truth is, health only declines with time, and if we don’t take control now, our years ahead will be much more difficult.

So, if you’re crossing the big 3-0, embrace these healthy habits above and live the best life you possibly can. Keep your doctor’s visits regular and stay on top of your health. Your life will only be as good as you make it, so make the most of it!

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