As you get older, it’s natural to worry about your health. This is because as your body ages, it tends to slow down, which makes you susceptible to various conditions. Hence, as soon as you reach your thirties, you must look after yourself better. But how do you do this?
Taking care of yourself is a multifaceted process. It involves addressing different areas of your health, such as emotional, physical, and even mental well-being. Once you figure out the best way to stay on top of your health, you’ll breeze through your thirties with minimal complications. For this reason, here’s what you need to know:
1. Start Using Vitamins
Part of having a good diet is ensuring you get all the nutrients and vitamins that your body needs. These include antioxidants like vitamins C and E essential for your skin and immune system. You may also need a healthy dose of magnesium to prevent mood disorders, unexplained fatigue, and nausea. Likewise, you need to add probiotics into your routine for improved gut health. But there is one slight catch. Vitamins are only effective if they come from a reliable brand or pharmacy.
So, don’t purchase the first bottle you see in the supermarket; instead, opt for a trustworthy pharmacy like Apothecary and Company that can provide affordable oils and supplements that are easy to consume. This company can also provide chewable tablets if you are uncomfortable swallowing pills. Furthermore, consult your doctor before starting a round of vitamins if you are already on medications. While these compounds have minimal side effects, you shouldn’t risk your health.
2. Become Physically Proactive
After you cross your thirties, it becomes harder to keep your weight in check. So, try adding exercise to your regime. When you become consistent with your workouts, you will notice visible changes in your body and feel your muscles getting toned. You will also see your stamina improving and your heartbeat strengthening.
According to the guidelines issued by the Department of Health and Human Services, adults should get approximately 150 minutes of moderate and 70 minutes of vigorous activity. But don’t try cramming your workout schedule and attempt doing all your exercises in a day. This will massively backfire on your health and can even injure you. Instead, spread your regime over a week. In general, you need at least 300 minutes of exercise a week.
Likewise, you also need to incorporate some strength training in your workouts. Try to lift heavy weights like dumbbells and lift them at least 12 to 15 times. The goblet squad is a great place to start if you’re looking for inspirational exercises. This involves using a kettlebell and dumbbell to strengthen your glutes and legs. You may also consider doing another activity called burpees; this activity raises your heart rate, makes your core more robust, and does wonders for your arms. The internet is brimming with workout routines, and one online search can introduce you to numerous regimes that can boost your health to the next level.
3. Show Your Skin Some Love
An excellent skincare routine is your best barrier against skin cancer, aging, dark spots, and wrinkles. As your body ages, your skin cell turnover rate also begins to slow. Hence, you need to establish a good skincare regime. It would help if you used a gentle cleanser that doesn’t impact your pores or dry out your skin. In addition, you need to apply a layer of vitamin C serum along with your sunscreen. Vitamin C is packed with antioxidants ideal for your skin’s protection.
Furthermore, it would help if you looked into using retinol A after you cross your thirties. This form of vitamin A treats acne and has anti-aging effects. Most retinol A creams are available over the counter and are safe to use. But if you have extreme acne, you may need a prescription to avoid any dangerous side effects.
You will also need to get daily sunscreen, especially if you go outdoors a lot. Therefore, ensure your product has an SPF above 30 to ward off UV rays actively.
4. Get A Health Checkup
It would help if you got a proper head-to-toe check to ensure you’re not at risk of contracting something severe. Your primary healthcare doctor will guide you on what areas of your health needs further examination. Following this explanation, according to The American Heart Association, all adults over 20 need to get their blood pressure and cholesterol levels checked every two and four years, respectively.
While at the hospital, you may also want to get your pelvis examined. Make sure you get a pelvic exam and a Pap smear to screen for cervical cancer. The American Cancer Society recommends that women undergo this exam every three years. Other tests include getting complete blood work, an allergy test, and an eye exam.
Aging is a natural part of life. However, with age, you need to start looking after yourself better. This is because as your body slows down, it needs your attention, so to make sure that you continue aging beautifully and gracefully, upgrade your diet by adding vitamins into your routine.
Additionally, follow a workout routine that tones your muscles, addresses your core, and builds your stamina. A structured workout regime can single-handedly bring your health back on track. Remember to follow a well-planned skincare routine to reduce your chances of getting dark spots, wrinkles, or acne. Finally, make sure you see a doctor and get a complete physical evaluation to know where you stand.