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What You Need To Know About Healthy Living In Your 30s

Turning 30 can be both joyful and perplexing. Especially if the majority of your twenties was spent partying, pulling all-nighters, and eating all the pizza you wished to, this decade can be one of transformation and acceptance that your body likely won’t recover as quickly as it used to.

Oftentimes your thirties can be a rough 10 years of mental and physical metamorphosis, until you hit your forties and the crusade continues. To make it simple, let’s break down the various changes that can happen and discuss how to support your body through this decade.

Mental health in your thirties.

This is the decade in which you gain clarity about what you really want out of life. And this can be stressful as it means you must shift your habits—oftentimes taking your foot off the accelerator and putting it on the brakes. This is when you often decide whether you want to have a child or not, and you may struggle with focusing on your career but also wanting to settle down and start a family. In our thirties our lives tend to be all-around demanding: mentally, physically, and psychologically. So make a list of all the things that overwhelm you, and prioritize the ones you absolutely have to do. Simplifying life is the key. Know exactly what you want and the strategy to get there. It will take trial and error, but it will be worth it!

Weight loss in your thirties.

Depending on how well you lived your twenties, the thirties can be a decade of slow and steady weight gain, bone-density loss, and loss of muscle mass. So being physically fit is crucial; you cannot be overweight and be optimally healthy. Weight is a marker of inflammation and oftentimes leptin and insulin resistance, so exercise is a must—especially if you have a sedentary job. A great option is to work with a personal trainer until you are comfortable doing strength-training exercises to control weight, protect muscle mass, and keep you fit and active. Thyroid problems are also common in this decade, so if you’re having real trouble losing weight, it might be wise to get a thyroid check.

Breast health in your thirties.

Breast health can be an issue in your thirties, with fibrocystic breast tissue being at its peak. Avoiding and correcting any iodine deficiencies can help protect your breasts during this time. This is also the decade during which we should become more accountable when it comes to our own health; make sure you see your doctor regularly and do plenty of self-exams.

Self-care in your thirties.

Being a thirtysomething can get overwhelming—so much so that there’s a tendency to turn your focus away from the self. Be deliberate and commit to carving out time for yourself. Our skin often starts to show early signs of aging during our thirties. This is a good time to slow down the fun in the sun and ramp up your skin self-care regimen and invest in natural beauty and skin care products.

Fertility in your thirties.

Fertility is often a big topic of conversation in your thirties. And this is the time to get serious about having children if it’s something you want. Having a baby in your forties not impossible or wrong, but the risk for birth defects is certainly higher after 35. If you’re planning a pregnancy, take prenatal vitamins, and avoid alcoholic drinks at least two months before conception as it will help you have a normal and healthy pregnancy.

Sleep in your thirties.

Disturbances in your sleep can be an important marker of hormonal imbalance and the state of your overall health. Make sure you’re sleeping well (seven to nine hours each night) and not requiring any extra medication for this. If you do have trouble sleeping, avoid blue light for the few hours before bed. I also find that if you journal your most stressful thoughts prior to bedtime it can break the “looping” of these negative thoughts in the brain and help you fall asleep more peacefully.

Supplementing in your thirties.

Supplements are recommended when what we eat is not fulfilling all of our nutritional needs. And this is especially important in the thirties because stress can eat up a lot of the essential nutrients. These supplements are commonly recommended for thirtysomething women:

  • B-vitamin
  • Omega-3
  • Vitamin D
  • Probiotics
  • Vitamin C

All of the above are common-sense approaches to the changes that occur during this decade and will help create a smooth transition into your forties. Women who take care of themselves in their thirties really blossom in their forties. But if they ignore this decade, it can take even longer to recover their health and happiness. Work with a GP on preventive care and a life coach or wellness coach who can help you tackle the most pressing decisions of this decade.

Rachel x

 

Living Authentically: The Courage to be Yourself

happy-woman-beach-wide

I recently had a conversation with a woman who ‘didn’t want to end up like me’. The context to this statement was based on the fact that I am not a homeowner or in a position to be one anytime soon and by societies standards I don’t appear to have a ‘career’.

At first I was hurt and obviously offended by her statement, however this exchange got me to thinking about how women in particular are pulled away from their authentic selves by the expectations of society, by models of success and our careers and a world that teaches us that ‘doing’ is better than being and that we have to hustle to have any sort of value and all that messaging becomes internalized for 20 – 30 something women like myself until they have a catalysing experience.

For many of the women I talk to or work with motherhood is a catalyst but there are many other experiences like the loss of a loved one, a breakdown of a marriage or a change in health or just feeling unhappy. It’s this catalysing experience were you think ‘this is not me, this does not feel like me or I feel like I am living someone else’s life’. It’s a sense of not living in alignment with who you truly are.

For me the catalyst has been my health and my ongoing battle to manage chronic conditions. That’s when I transitioned into alignment with my more authentic self and went from all the societal expectations of what I should be to the point of authenticity, being true to my authentic self.

In my work I am a Meditation Teacher, Crystal Healer, Spiritual Book Group facilitator and a Holistic Living Blogger. The theme that pulls of all these together is helping others to feel good and sharing experiences and information with others, particularly women, that inspires their personal growth.

It did take me a while to realise that maybe I could create a career that feels more aligned and better to me. I am still slowly nudging towards this as I do have a ‘day’ job as a receptionist in an organic spa, which I feel is also important to mention as a lot of the time people neglect to mention the realities of transitioning particularly from a financial point of view.

I also think that its good to have patience and an understanding that it might take longer than you might like to find the right way to pull everything together, I think as a multi passionate woman when you do find a way to pull everything together it becomes more sustainable. Because you are using different skills and knowledge and you’re constantly learning new things. It is also easier to sustain excitement when you’re not just picking one interest and going full speed with that. Which I have done many times before, I didn’t want to fall down the rabbit hole of one thing and then deciding it’s not for me and another thing and so on. For some people that works very well but it didn’t work for me. I didn’t want a career focusing on just one thing until it’s over.

It takes a lot of courage to create your own career and to live authentically, but when you do find a way to pull everything together it feels very exciting. So if you are currently dabbling or perhaps you are looking to create a more authentic life for yourself here are my my four top tips to help you get started:

  1. Redefine your values. It’s hard to behave in an authentic way if you do not know what you value and desire. Often, we hold tight to the same values we grew up with, when we need to re-evaluate what feels right to us now and align our actions around those things. Get clear on what you care about and authenticity will take root.
  2. Develop an open mind. Authenticity flourishes when we experience the world wholly, from every perspective. Rigid, good/bad thinking keeps us trapped in judgment and limitation, which causes us to shut down our vulnerable, authentic self. Challenge yourself to look at all sides of the situation. Be open.
  3. Notice when you are being inauthentic. Pay attention to those times when you are insincere in your speech, or when you are acting in a way that doesn’t align with your core values. Then explore the fears and beliefs that may create those barriers to your authenticity.
  4. Trust your intuition. Often, we feel out of sync when we are acting inauthentic. Things just don’t feel right. Pay attention to those hunches, physical sensations, and impressions. They can be your instincts telling you that you are not being genuine. When you are on track and authentic, you’ll feel that too.

I’d love to hear your thoughts and your stories!

Rachel x

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