At 30, you may think health is an issue for your parents and grandparents, not for you. In fact, the choices and decisions you make at 30 regarding nutrition, exercise and lifestyle may help determine whether you will still be healthy at 50, 60 and beyond. Plan now for a long, healthy life by following some basic guidelines.
Eat Healthy
You may prefer to meet friends for a burger and fries than to cook for yourself at home. Unfortunately, restaurant and fast foods lack nutrition, which can affect your health over time. Read nutrition information about your favorite restaurants and be conscious of how much fat, sugar and salt you're consuming daily -- excessive amounts can lead to obesity, type two diabetes, heart disease and hypertension. Try eating yogurt or oatmeal for breakfast at home instead of relying on danish from the nearby coffee bar. Bring a snack of walnuts and raisins to give you a protein boost in the mid-morning and keep you away from the vending machines. Make lunch a leafy green salad. Invite friends to your apartment to help you prepare a dinner of whole wheat pizza with fresh veggies -- you can socialize and eat healthy at the same time.
Be Active
You may be hooked on computer games or reality TV shows, but one key to staying healthy over the course of your life is to resist being sedentary and stay physically active. Join a gym with a friend or significant other and lift weights together. If working out doesn't appeal, find a sport or activity you enjoy that will get you moving. Cycling, hiking and swimming are activities you can do at 30 or at 50. Take a yoga or Pilates class, or join a group that sponsors social outdoor activities like kayaking and cross-country skiing. Physical exercise not only promotes weight control, but can improve your emotional health and reduce stress, too.
Kick Destructive Habits
If you don't smoke, don't even think about starting. One out of five deaths every year can be traced to smoking. If you already smoke, there's no time like the present to quit, before you do a lifetime of damage to your lungs and heart. Watch your alcohol intake, since excessive drinking now can result in dependence and a variety of health issues, including liver damage and heart disease. There are rising numbers of young adults aged 18-29 and 30-44 abusing alcohol. Over consumption of alcohol can also lead to unsafe sexual behaviors, putting you at risk for STDs and HIV. When you do occasionally imbibe, stick to one or two drinks.
Practice Wellness
Doctors aren't just for when you're sick. Get into the habit now of seeing a primary care physician once a year even though you're feeling well, and you will keep on top of any health issues that may begin to brew as you get older. Your PCP will discuss when and if you need different screening procedures, such as a cholesterol test, a mammogram or a bone density scan, and will monitor your blood pressure and heart rate. Don't forget to see your dentist regularly, too, since gum disease can come on quickly if you neglect your dental health.
References
- Center for Science in the Public Interest: Why Good Nutrition Is Important
- CNN: Keeping Your Heart Healthy at Every Age
- CDC: Health Effects of Cigarette Smoking
- National Institute on Alcohol Abuse and Alcoholism: Alcohol Abuse Increases, Dependence Declines Across Decade: Young Adult Minorities Emerge As High-Risk Subgroups
- CDC: Physical Activity and Health
- M.D. Anderson Cancer Center: Age-Proof Your Health
