What’s up 30’s?
30’s can be awasome if you take enough care of your Sexual health and Reproductive Health!
- You’re established in a career, and maybe in a relationship.
- You might be thinking about starting a family or might have started it. You feel pretty good about yourself, and all the health indiscretions of your 20s — remember those all-night parties and how you still managed to make it into work the next day?
- But now it is time to take a health toll
- Excess weight tends to settle on women’s hips and thighs from puberty through menopause. a woman’s extra pounds are more likely to be unhealthy , which is associated with an increased risk of heart disease and diabetes. Eating a healthy diet and exercising to manage weight is always important including optimizing your metabolism and being mindful of portion sizes
- skin becomes thinner, less elastic and drier, and wrinkles become more apparent with age.
- Throughout life, eating a nutritious diet, getting restful sleep, drinking plenty of water and not smoking are cornerstones of healthy, glowing skin
- Applying sun screen & seeing a dermatologist once or twice a month is advised.
- If you’re going to gray, it’ll probably start in your 30s.
- But as you age, your hair also becomes thinner and grows more slowly. Female pattern baldness, a hormone-related condition that may be inherited, usually starts with a widening of the center hair part that spreads to the top and the crown of the scalp.
- Whatever your age and the condition of your hair, you can improve its health by avoiding harsh chemicals and treating it gently, taking healthy food,oiling,hair spa could be some of the options.
- From puberty until roughly age 30, a woman’s bones gain density, especially if she exercises regularly and eats a healthy diet rich in vitamin D and calcium.
- She starts to lose bone density slowly after about age 35, as hormone levels change—a process that accelerates after menopause.
- The National Osteoporosis Foundation recommends that women get a bone density screening at age 65, though some suggest getting one prior to age 50; a woman already has a 50 percent lifetime risk of developing a fragility fracture by then.
- A healthy lifestyle including weight-bearing exercise, such as walking and strength training, helps keep your bones strong both before and after menopause.
- Supplementing with good amount of dairy products,supplementing with calcium and vit d3,omega capsules will helps to improve your sexual health.
- Blood pressure and lipid screenings, BMI check which will be based on several factors, including your age and family history of heart disease is a important check after 30.
- Estrogen appears to help keep artery walls flexible and may improve levels of HDL (“good”) cholesterol while keeping LDL (“bad”) cholesterol in check. It also protects against the accumulation of belly fat, which contributes to inflammation that can, in turn, increase the risk of a heart attack.
- After menopause, when estrogen levels decline, your sexual health is on a toll and heart disease rates in women become two to three times higher; more than 75 percent of women aged 40 to 60 have one or more risk factors for coronary heart disease.
- But women who eat a healthy diet, exercise regularly and don’t smoke are 80 percent less likely to develop heart disease than women who don’t.
- A woman’s breasts change slowly after puberty, although each menstrual period often brings short-term changes.
- During pregnancy, the breasts swell, as the milk duct system grows to nurse a baby.
- During menopause, as estrogen levels fall, the breasts change again, becoming less full and less elastic, which can result in “sagging.”
- Breast cancer risk also rises.
- Self breast examination should be done regular and in case of any query one should consult the doctor immediately.
- Mammograms should be done for all women. 50 and older should get once every year; if you’re between the ages of 40 and 49, or if you’re younger but have a family history of the disease, talk with your doctor about whether to begin regular mammogram screenings
Pelvic & Reproductive Health
- Your sexual, reproductive and urinary health depends on strong muscles and ligaments that support your pelvic floor.
- Pap smear should be done by everyone after age of 21 for three consecutive years and if it is negative the once after every 2 years till at least age of 80.
- If you are planning pregnancy seek for preconceptional advice to rule out any kind of abnormality.
- Seek help from doctors for safe sex and use of contraception.
- Childbirth, hysterectomies and menopause can cause changes, leading to conditions such as pelvic organ prolapse, when the pelvic organs slip out of place, and urinary incontinence, an inability to control urination.
- Maintaining pelvic-floor and core strength can help you prevent these issues. The basic pelvic floor exercise, Kegels, is simple: With an empty bladder, pretend you’re holding in gas for a count of 10, then relax for a count of 10. Do five to 10 reps, three to five times a day. hec
Check-List for a healthy life
- I will talk to my doctor at least once a year about:
- Whether I plan to get pregnant in the next year or the right birth control for me
- My weight, diet, and physical activity level
- Whether I use tobacco, alcohol, or drugs
- Any violence in my life
- Depression and any other mental health concerns
- My family health history, especially of cancer, heart disease, and diabetes