Are you more than 30 years old? If you are, then it is time to start taking even better care of your physical and mental health. This is the time when many people experience changes in their bodies that may contribute to health problems if not addressed. In this blog post, we will discuss some tips on how to take good care of your health after hitting 30. Keep reading to learn more.
1. Concierge medicine
Concierge medicine is a type of health care in which patients pay an annual or monthly fee to have direct access to their primary care physician. This type of care usually includes longer appointment times, same-day appointments, and 24/7 access to the physician by phone or email. Many people find that this type of care leads to better overall health because they can develop a closer relationship with their doctor. As Erin Reese MD notes, if you are interested in concierge medicine, be sure to ask your primary care physician if they offer this type of service. This type of care is not covered by insurance, so you will need to pay out-of-pocket for it.
In addition to improving your physical health, concierge medicine may also have a beneficial effect on your mental health. Studies show that people over 30 years old with good physical health also tend to have better mental health than their peers.
2. Get regular physicals and screenings
After you hit 30, it is important to start getting regular physicals and screenings. These can help catch health problems early when they are more easily treated. Be sure to schedule a physical with your primary care physician every year. In addition, some screenings are specific to people over the age of 30. These include a colonoscopy (to check for colorectal cancer), a mammogram (to check for breast cancer), and a Pap smear (to check for cervical cancer). If you have any risk factors for these diseases, your doctor may recommend more frequent screenings.
Regular checkups may also boost your emotional and mental health. One reason for this is common mental health issues such as anxiety and depression are often associated with chronic physical ailments like cancer, diabetes, and heart disease. If these physical issues are able to be spotted and treated early, the mental health concerns linked with these ailments are less likely to occur.
3. Exercise regularly
Exercise is important for people of all ages, but it becomes even more crucial after you turn 30. This is because your muscle mass starts to decrease and your bone density starts to decline. To maintain your health, aim for at least 30 minutes of moderate-intensity exercise on most days of the week. This can include walking, biking, swimming, or running. If you are new to exercise, start slowly and gradually increase your activity level over time. Some gyms offer classes and other programs specifically for people over the age of 30. You can also find workout partners or join a sports team to make exercise more enjoyable.
Exercise can also improve your mental health. How? Exercise ensures more blood is pumped to your brain and this can help you to think more clearly. It also increases the connections between nerve cells which can help to improve your memory. Exercise promotes the release of hormones such as endorphins and serotonin that lift your mood. Additionally, it can put you in contact with other people and help reduce feelings of isolation and loneliness.
4. Get enough sleep
Getting enough sleep is important for people of all ages, but it becomes even more crucial as you get older. This is because your body needs more time to recover from the day’s activities and repair itself. Aim for seven to eight hours of sleep each night. If you have trouble falling asleep or staying asleep, talk to your doctor about potential solutions.
Besides improving your physical energy and stamina, restful sleep can help to boost cognitive functions such as your attention, memory, reasoning, and concentration. This can improve your work or school performance and keep you safe if you have to drive or operate heavy machinery. If you don’t get enough sleep, you may be at increased risk for physical concerns such as obesity, heart disease, and diabetes. You are also more likely to develop mental health issues such as depression, anxiety, and suicidal ideation.
5. Eat healthy food
Eating a healthy diet after you turn 30 is important because this is the age at which your metabolism may start to slow down. If this happens, you will be less able to process unhealthy foods. To stay healthy, focus on eating plenty of fruits, vegetables, whole grains, and lean protein. These foods provide your body and brain with all the essential nutrients needed to function at an optimal level physically and mentally.
Avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats. Some people may choose to follow a specific diet, such as the Mediterranean diet, which many health experts agree is beneficial for overall health. Also, be sure to talk to your doctor about any vitamins or supplements you should be taking based on your age, lifestyle, and health history.
6. Manage stress
Managing stress is important as you get older. This is because chronic stress can lead to many health problems, including high blood pressure, heart disease, and depression. To reduce your stress levels you can try jogging, meditation, and deep breathing exercises. You can also try talking to a therapist or counselor about ways to manage your stress. Sometimes, making lifestyle changes, such as simplifying your schedule, may also help reduce stress. There are many different ways to manage stress, so take some time to find out what works best for you.
7. Quit smoking
If you smoke, now is the time to quit. Smoking is one of the leading causes of preventable death and it becomes even more dangerous after you turn 30. This is because your body starts to experience the effects of smoking more acutely. Quitting smoking can be difficult, but there are many resources available to help you. Your doctor can prescribe medication to help reduce withdrawal symptoms, and there are also many support groups available. If you have trouble breaking the addiction on your own, don’t hesitate to seek help from a counselor. Many people have successfully quit smoking, and you can too.
8. Limit alcohol intake
Drinking alcohol in moderation is generally safe, but there are some risks associated with drinking too much. Common issues associated with consuming too much alcohol include high blood pressure, stroke, heart disease, liver disease, impaired concentration, and addiction. These risks increase as you age, so it’s important to start limiting your alcohol intake after you turn 30. If you choose to drink alcohol, do so in moderation. For many people this means no more than one drink per day for women and no more than two drinks per day for men.
If you have a medical condition or take medication that could interact with alcohol, talk to your doctor about whether it’s safe for you to drink at all. It’s also important to be aware of the calories in alcoholic beverages as they can contribute to significant weight gain.