Happy Women's day: Here are some healthcare tips for women of 30 age and above

A woman undergoes physiological and hormonal changes as she enters the third decade of life. Taking care of oneself both physically and mentally is important in this phase of life to avoid health issues and poor quality of life in the long run. Dr Meena Muthiah, Consultant, Obstetrics and Gynaecology, Manipal hospitals, Old Airport Road, Bangalore, discusses important healthcare tips if you are a woman above 30 years of age.

Woman in 30s
When a woman enters her 30s several natural physiological changes set in, like a decrease in muscle and bone mass, a slower metabolism, skin pigmentation and wrinkles, changes in female hormonal levels and reduced fertility, these changes occur slowly. As we age, these changes speed up. An unhealthy sedentary lifestyle, westernized diet, smoking, alcohol intake, stress, environmental pollution, etc. are some of the key accelerators of rapid ageing. Thus it is essential to be mindful once we enter our 30s to slow down the ageing process and avoid health complications. 

MANAGING LIFESTYLE
As we age, we become wiser. We realize health is wealth. As the saying goes, what we sow, we shall reap; health is no exception. Living a healthy lifestyle always benefits in the long run. Some of the golden health rules for living a healthy life are:

Taking a healthy diet: Watch out for what you are eating. Your diet should essentially consist of lots of fruits, vegetables, lean protein and a good source of fats, such as PUFA and MUFA. Make sure you are getting enough of vitamin C, calcium, iron, folate in your diet. Cut down on junk, processed, refined food and sugar intake much as possible. 

Drink 8 glasses of water in a day: Drink at least 8 glasses of water every day, starting right after you get out of bed first thing in the morning. Lukewarm water is preferable as it speeds up metabolism. 

Exercise regularly: Exercising is as important as food. Aim for 30 mins of exercising at least 5 days a week including weight-bearing exercising to maintain muscle mass coupled with cardio exercises for a healthy heart such as jogging, walking, dancing, aerobics, etc. 

Regular health check-up: Starting from your 30s a regular health check-up will help to cut down the risk of several life-threatening conditions such as breast cancer, cervical cancer, diabetes, hypertension, heart issues, etc. Consult a doctor if you are experiencing irregular menstrual cycle, headache, undesired weight gain, or experiencing sleep disturbances. 

Preserve bone health: Women are at high risk for developing osteoporosis as they age. Exercising and a diet rich in calcium are a great way to maintain healthy bone mass and density. Consider taking supplementation in consultation with your physician. 

Balancing home and work: Unbalanced, hectic, and haphazard life creates stress. Try to find some time for yourself. Prioritize your requirements and avoid unnecessary stress. Find time to connect with your family and friends. It will help to reduce stress. 

Maintain dental hygiene: Have dental hygiene by flossing frequently and visiting a dentist every six months. 

Get adequate sleep: Sleep is vital to recharge your body. Aim for at least 7-8 hours a day to keep yourself active throughout the day. 

Reduce stress: Learn to manage stress through methods like yoga and meditation. Better to cultive a hobby to take them in long run. 

Quit smoking and limit alcohol: Quit smoking and limit or stop consuming alcohol. These substances not only speed up ageing but also accounts for cancers, hypertension. 

Manage your weight: Obesity or overweight are the risk factors for conditions such as PCOS. Maintain a healthy weight.

SKIN-SPECIFIC HEALTH CHOICES
Take special care of your skin. Some of the tips for healthy skin are:

Remain hydrated: Drink adequate water. It will flush out the toxins and help to prevent dehydration. 

Eat right: Fruits and vegetables are must for a glowing skin throughout the 30s.

Apply sunscreen: Apply sunscreen every time you go outside during the day. 

Remove make-up at night: Always remove make-up before going to sleep and sleeping with make-up on damages your skin.

Avoid excessive tanning: Excessive tanning will increase your chances of getting wrinkles.

Avoid harsh chemicals on your skin: Always use mild products on your skin. The harsh chemical takes away the natural health of the skin. 

GYNECOLOGY-SPECIFIC HEALTHCARE TIPS

With age, you may experience hormonal changes. It may affect your reproductive health. Some tips for reproductive health care:

Initiate health screening: You must start to have health screening. It may include Pap smear tests, SONO mammography, and thyroid screening.

Protection against HPV: Get adequate vaccination against the Human Papilloma Virus. The infection may increase the risk of various cancers. 

Get a regular check-up for STDs: Undergo routine screening for Sexually Transmitted Disease. Untreated STDs may affect fertility.

Consult your doctor if you are planning a pregnancy: As you move into your later 30s, pregnancy complications may increase. Consult with the doctor if you are planning a pregnancy.

Take folic acid supplements: Even if you not planning pregnancy and leading an active sexual life, take folic acid supplements to avoid spina bifida in an unplanned pregnancy. 

Birth control options: Discuss with your gynaecologists about the birth control options that best suits you. 

Women can best learn to practice a mindful approach from now to have a happy life!