10 healthy habits for women in 30s

What happens to a woman in her 30s?

What should a 30-year-old woman be doing?

1. Ensure a well-rounded diet: Consume a variety of nutrient-rich foods, including lean proteins (such as fish and legumes), healthy fats (like avocado and nuts), whole grains of fibre, and a colourful array of fruits and vegetables to ensure adequate vitamin intake to enhance overall health and energy levels.
2. Remain physically active: Participate in consistent workouts such as strength training to preserve muscle mass, cardio activities like brisk walking or cycling to promote heart health, or flexibility exercises such as yoga to enhance mobility and reduce .
3. Ensure adequate rest: Strive for 7–9 hours of restorative sleep to bolster brain function, mood, and overall wellness.
4. Effectively manage stress: Engage in mindfulness practices, meditation, or hobbies to alleviate stress and enhance mental health.
5. Keep hydrated: Drink plenty of water to aid digestion, promote skin health, and support overall bodily functions.
6. Prioritise preventive health screenings: Routine tests, such as pap smears, cholesterol screenings, and breast examinations, are crucial for early identification of health problems.
7. Attend to bone health: Ensure adequate intake of calcium and vitamin D through dietary sources such as dairy products, leafy greens, and fortified foods. Consult with a healthcare provider before considering supplements to avoid potential adverse effects associated with excessive intake such as kidney stones. 
8. Establish a skincare regimen: Use sunscreen, moisturisers, and antioxidants to keep your skin healthy and reduce signs of aging.
9. Concentrate on emotional well-being: Cultivate relationships, seek assistance when needed, and engage in self-care to sustain emotional equilibrium.
10. Plan for financial and career advancement: Set financial objectives, invest wisely, and pursue ongoing education for long-term security and satisfaction.

• Monitoring blood pressure and cholesterol to assess heart health at least every two years; more frequently if levels are elevated or if there are additional risk factors. 
• Conducting a blood sugar test to identify early diabetes signs, especially if overweight or with a family history  
• Performing a thyroid function test to assess hormonal levels if experiencing symptoms such as fatigue or weight changes   
• Carrying out a pap smear every three years and HPV test every 5 years for cervical cancer screening in women ages 30-65 
• Getting a breast examination and mammogram if there’s a family history of breast cancer.   
• Undergoing a bone density test for individuals at risk for osteoporosis. It is generally recommended for women over 65, but earlier screening may be appropriate for those with risk factors such as a family history of osteoporosis, low body weight, smoking, or premature menopause.   
• Scheduling eye and dental examinations to ensure good vision and oral health. 

Eating changes

1. Decreased metabolism and portion management: Managing portion sizes and creating well-balanced meals becomes important to avoid weight gain due to the slowing metabolism in your 30s
2. Nutrient-rich foods for sustained energy: Incorporating more whole grains, lean proteins, healthy fats, and fiber-laden foods is beneficial for maintaining consistent energy levels and supporting digestion.
3. Cutting down on processed foods and sugar: Reducing intake of processed foods, refined sugars, and excessive caffeine aids in stabilising blood sugar levels and preventing hormonal discrepancies.
4. Bone health and necessary nutrients: Calcium and vitamin D are vital in your 30s for ensuring strong bones and reducing the risk of osteoporosis in the future.
5. Hydration and digestive health: Adequate water intake and consumption of fiber-rich foods support digestion, reduce bloating, and promote healthy skin.

When to consult a GP

Telehealth with a doctor for women in their 30s

• Telehealth consultations: Patients can connect with qualified doctors online to address issues such as hormonal changes, menstrual irregularities, skin concerns, fatigue, digestive problems, and mental health. The doctor will evaluate symptoms and offer expert recommendations on treatment and lifestyle modifications. 
• Get an instant script: Healthcare providers can electronically send prescriptions for medications related to hormone regulation, skin care, or other health needs. Patients may pick them up at local pharmacies or choose same-day delivery. 
• Get Doctor referrals: For ongoing or severe symptoms, doctors can recommend patients for specialised care, including gynecologists, endocrinologists, or dermatologists, depending on the situation. 
• Online doctors certificate: If health issues affect daily routines or employment, Hola Health’s telehealth service can provide same-day medical certificate for work or multi-day medical certificates as necessary.