Healthy Changes to Make In Your 30's (or at any time!)

Unfortunately aging happens to everyone, but we can age with a bit of grace if we make a few dietary changes to encourage it! We cannot control every aspect of the aging process but some areas we have control over include diet, exercise, sleep and stress management. These four factors play a large role in keeping off chronic disease and increasing longevity. It’s never too late to start so if you’re reading this and you’re past your 30’s don’t worry!

Your 30’s may seem like a scary new decade but now is the time to take care of you. We are sadly no longer growing (where are my short girls at?!) but we still need to nourish and fuel our bodies to thrive in the coming years and aim to feel as good at 50 as we do at 20 or 30. In this article we’re going to find ways to nourish ourselves and age with grace!

Ditch fad diets

You heard me. Ditch the fad diets. If you spent your teenage years into your twenties switching from one fad diet to the next - stop. Aim for a balanced lifestyle change to sustain you and aim for your current goals. It can be intimidating to leave what you know. Fad diets generally cause rapid weight loss which then is followed by rapid weight gain because most of them are not sustainable in the long term. This back and forth between weight loss and weight gain is known as weight cycling. Weight cycling can have negative long term effects including increased risk of diabetes mellitus, heart disease, altering your metabolism, and even depression. 

Adjusting your lifestyle is a lifelong event - not just in preparation for your BFF’s wedding or to get bikini ready or that high-school reunion. Adjusting to a new, healthier lifestyle lasts way beyond your 30’s.

Add plants and fiber to your plate

Plants, mainly non-starchy vegetables, provide a lot of bang for your buck when it comes to filling your plate with nutritious foods. Plants offer a lower calorie but filling punch to your plate. Not only do they provide fiber but non-starchy vegetables provide vitamins, minerals and antioxidants. All of the nutrients are known to help decrease our risk of obesity, heart disease, inflammation, certain cancers, and diabetes. Plant based foods also include things like fruit, whole grains, nuts, seed, beans and oils. 

Adding more plants to your diet generally increases the fiber in your diet as well. A  2019 meta-analysis found that increasing fiber intake had similar effects to adding more plants to your diet - it decreased risk of cardiovascular disease, type 2 diabetes mellitus, stroke, and colorectal cancer. As we age, the 2020-2025 Dietary Guidelines recommend that women aged 31-50 consume 25 grams of fiber per day and men aged 31-50 consume 31 grams of fiber per day, however the average American only gets 11-15 grams per day.

Cut back on booze 

A way to cut down on calories, improve sleep, and have better energy come from decreasing our alcohol intake as we age. The Dietary Guidelines recommend men consume no more than two drinks per day and women no more than one drink per day. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of liquor. Alcohol provides “empty calories” meaning you are not improving your nutrition status by drinking alcohol and drinking alcohol is known to increase risk of high blood pressure, liver disease and cancer, stroke, and heart disease.  

Limit highly processed foods

The rate of colorectal cancer (cancers of the colon and rectum) has more than doubled in young adults under the age of 50 since the 1990’s, says the National Cancer Institute on their website. Highly processed foods when compared to their more whole food counterparts have a decreased thermic effect of food - meaning your daily energy expenditure increases when you consume a whole food diet. Read that research here!

Choose Calcium Rich Foods 

Bone density is formed in our younger years, and by age 25-30, new bone formation is completed. This decade should be dedicated to preserving current bone density to prevent loss. Ensuring you are eating enough calcium is the best way to do that. High calcium foods include yogurt, cheese, broccoli, spinach, kale and almonds. The recommendation for calcium from ages 31-50 is 1,000 milligrams (mg) per day.

Start the day with breakfast 

Intermittent fasting is a diet that works for some but the majority of people will benefit from starting their day with a balanced breakfast. Skipping breakfast can often lead to higher sugar cravings and overeating later in the day. Prioritize protein, healthy fats, and fiber-rich carbohydrates to help you start your day well fueled.

Exercise smarter! 

After age 30 muscle mass can decrease anywhere from 3-8% per decade. Metabolism generally slows around this time because we start to lose muscle. Muscle is metabolically active, meaning it burns calories even when you're sitting at a desk all day. The less muscle you have, the fewer calories you burn at rest.

Add in strength training at a slow and progressive rate (think about starting at one time a week then slowly increasing as you gain more confidence). Aim for an ultimate goal of 2-4 strength training sessions per week. 

Reduce stress

Live a stressful life and get even more stressed that losing weight seems like an impossible task? Increased stress makes it more difficult to lose weight. Stress can lead to increased cortisol levels which make losing weight difficult and can even cause weight gain around your waistline. 

Simple ways to destress could be some of the following:

• Recognize the warning signs of stress, such as anxiety, irritability and muscle tension.

• Don't skip meals, especially breakfast. If you're in a hurry, grab a piece of fruit on the way out the door.

• Eat a healthy diet, such as whole grains and a variety of fruits and vegetables. Aim to include most food groups in your meals.

• Learn problem-solving skills so that you can anticipate challenges and cope with setbacks.

• Practice relaxation skills, such as yoga, stretching, massage, deep breathing or meditation.

• Engage in regular physical activity or exercise.

• Get adequate sleep.

• Get encouragement from supportive friends and family.