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Health and Wellness

8 health tips for women over 30

Swati Nitin Gupta
All age groups

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8 health tips for women over 30

It is not that women love neglecting themselves. But finding time, even for the smallest of things like drinking lemon and honey water every morning becomes a difficult task. Focussing on self makes women guilt ridden. That is how the social conditioning dictates. However, times have changed. Women today are more aware of their health, which makes them respond to health concerns in time. For women above the age of 30, it is best that they make healthy living a regular habit to ensure that there are no health issues later in life. We spoke to two senior gynecologists and they highlighted eight important health tips, which every woman over 30 years must follow:

8 Expert Health Tips For Women Over 30 Years

  1. Health Precautions: According to Dr. Ruby Sehra, HOD Obstetrics and Gynaecology at Sri Balaji Action Medical Institute, Delhi some of the most the important tips include health and diet precautions and watching out for hypertension as those are the common issues with women. A 30+ woman needs to be careful about all the issues listed below and should immediately report to her doctor, if she feels something is amiss. So as a woman over 30 you need to be cautious about:
    1. Vaginal infections: Most of us women struggle with urinary tract infections, and once you are in your 30's, you need to pay more attention to vaginal health and hygiene
    2. Unwanted pregnancies: Find a birth control method that suits you and your partner the best to avoid getting pregnant by chance
    3. Hormonal imbalances: The root cause of many diseases is hormonal imbalances that happen in the body. Getting regular medical check-ups to rule out any deviations is a must
    4. Obesity: Healthy weight management is a huge must to keep a number of diseases at bay
    5. New growth anywhere in body: Any new growth in the body needs medical examination and should not be ignored
    6. Blood sugar levels: Keeping a check on your sugar levels with regular screenings can save you from diabetes and its effects
    These are some of the important health precautions that a woman over 30 should not only be aware of but also be prepared for to deal with them
  2. Diet Precautions: Apart from health precautions, women over 30 should also take necessary precautions in their diet. She should be ensuring the presence of following in her diet:
    • Proteins: Proteins are the building blocks of our body cells and are also important to maintain good hair and nails
    • Calcium: For healthy bones, calcium is a must. Calcium is also helpful in avoiding blood clots, muscles and nerves
    • Vitamin D: Though we get most of Vitamin D from the mighty Sun, it is advisable to get checked for it's deficiency
    • Iron: Anaemia or low levels of Haemoglobin are another watch out for women not just over 30 but mostly throughout their lives. Women in India generally tend to have low levels of Haemoglobin, and as they age, the levels tend to fall further. Hence it is imperative for them to take a diet that is rich in iron like spinach, pomegranate, and broccoli among other foods along with iron supplements to meet the iron requirements of the body
    In addition, make it a point to-
    • Have a diet with low carbohydrate content
    • Limit the intake of fats
    • Include soya bean and its derivatives to be added in the diet
    • Include a few nuts like almonds and walnuts should be consumed in moderate quantities
    Further supplement the diet with essential vitamins, Isoflavons, and iron supplements. As the woman reaches her thirties, she starts experiencing bone density loss or osteoporosis. Hence it is important that she takes calcium supplement and iron supplements as well
  3. Hypertension: Hypertension or high BP is another watch out in women over 30. So it is advisable to go for a regular BP checkups and if there is a history of hypertension in the family, reduce intake of salt in your diet and avoid processed foods like chips. Ensure that you lead a healthy lifestyle and follow recommended lifestyle changes
  4. Regular check ups: Apart from maintaining a healthy lifestyle, it is also imperative to go for regular medical check-ups. The regular check-ups should be done once in a year. You may fix one date in the year – could be your birthday – and go for medical check-ups on that day
  5. Stay active: To stay healthy, you need to get active and plan an exercise schedule suiting your needs. Choose what you like to do – jogging, dancing, aerobics, swimming and experiment with other workout variations. A brisk walk everyday, an occasional game of tennis, strength training and a cardio workout should help you keep your weight goals in check
  6. Symptoms that should not be ignored: In addition to all the precautions that you are taking, there are certain symptoms that you should not ignore and visit a doctor if you experience any:
    • irregular bleeding
    • painful menstruation
    • distension of abdomen
    • sudden weight loss or weight gain
    • excessive thirst
    • frequent urination
    • throbbing headache
    These symptoms on their own may not be life threatening, but will still need a medical intervention just to rule out any illness. Another reason for you to go for your regular medical check-ups!
  7. Mammography: Talking about Mammography, Dr Madhu Goel, Sr. consultant in Obstetrics and gynaecology at Fortis LA Femme says that Mammography (a specialised medical imaging that uses a low-dose X-ray to see inside the breasts) is quite important for women over 30, as it helps in early detection and diagnosis of breast diseases in women. She also emphasised on the importance of regular Pap Smear Test as you cross 40
  8. Take care of your skin: Skin is our body's biggest organ. If you have had a flawless, beautiful skin till now, it is bound to change once you hit your 30's. This so happens because new cells are now generated at a slower rate than what was happening earlier. Modify your skin care regime by ensuring you wear a sunscreen everytime you step in the sun, and hit the sack only after removing the make-up
Have a healthy and fulfilling life!

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Comments()
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Savitha Kota

| Aug 18, 2017

even me too I have hairfall it used to be very thick now it's thin

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Priya Mukherjee

| Aug 18, 2017

Very usefull blog . I m also in 30s and dealing with hair loss .pls share some tips to care hair and skin which is home based and natural along with d proper diet chart.

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Priya Mukherjee

| Aug 18, 2017

Very usefull blog . I m also in 30s and dealing with hair loss .pls share some tips to care hair and skin which is home based and natural along with d proper diet chart.

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Jeevan

| Aug 17, 2017

goof share... i would request some more inputs on, What about mental strength? women working , with a kid, managing home and work, the kind of pressure they undergo is tremendous. how shld they manage their mental strength? how to stay positive? how to motivate them?

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Savitha Kota

| Aug 16, 2017

Thanks it was very useful

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Rosy Mondal

| Aug 15, 2017

thanks. its very helpful

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Viju Chavan

| Aug 14, 2017

o

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Viju Chavan

| Aug 14, 2017

vvhi CGI t

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suman sharma

| Aug 13, 2017

Thnx 4 the blog it's really useful. I m 32 nd suffering from obesity nd urinary infection. Now m definitely going for a regular check ups.

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Pravallikasagi

| Aug 13, 2017

thank you

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Lavanya Brahadees

| Aug 12, 2017

Very useful message

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Reena Kasavkar

| Jun 10, 2017

Hi!, this is very useful for us. Thanks

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Deepika Tayal

| Jun 08, 2017

very useful n true

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Vidhya Ananth

| May 27, 2017

My daughter is 1. 9 yrs old not talking

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Namitha Shubhakar

| May 27, 2017

HI. IT IS VERY USEFUL INFORMATION TO ALL THE WOMEN'S. THANK U FOR ARTICLE. ALL THE WOMEN'S MUST READ & FOLLOW THE ALL THE INSTRUCTIONS GIVEN IN THE ARTICLE. ALL THE WOMEN GET A HEALTHY LIFE.

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Jovy Galang Naik

| May 25, 2017

It is a very useful information. But for a woman who takes care of everything in the house it is always if not normal to neglect oneself because we tend to prioritize the necessity of our love ones and set aside our own.

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Akanksha Praveen Mishra

| May 24, 2017

Useful information

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Zubaida Haneef

| May 23, 2017

Very Useful !

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Priyanka Richard

| May 23, 2017

very useful

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Hemali Mehta

| Mar 29, 2017

Very useful n important things

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Seema Kumari

| Mar 28, 2017

Useful information.

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Anjal Kapil Yadav

| Mar 21, 2017

Useful info

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Nupur Mehta

| Feb 21, 2017

Thank you for the important and useful information

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Mansi Shah

| Feb 19, 2017

very useful information. thank you

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Kavita Vikhankar

| Jan 07, 2017

thanks for information

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Kanika Kanak

| Jan 05, 2017

Thanks for valuable information. Need to explain more as diet chat,exersice,walk derails

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preeti

| Dec 28, 2016

Yes Vasantha, i agree with you, also exercise is must.

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Geeta Gala

| Nov 17, 2016

nice information

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Anuprita Jawanjal

| Nov 17, 2016

important information.

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Rasika deshpande

| Nov 14, 2016

Good information

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V H

| Oct 25, 2016

very informative ..

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Triveni Tangudu

| Oct 25, 2016

Thank you for your valuable information

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Manjri Arora

| Oct 24, 2016

very Useful information

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Mehak Bansal

| Oct 24, 2016

Thanks for the useful information

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Fatema Plumber

| Oct 23, 2016

very helpful... thnx for the guidance

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Mittal Makwana

| Oct 22, 2016

thx a ton for the impt information

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Laxmipriya Moharana

| Oct 22, 2016

thanks a lot.

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Madhuri Raghunath

| Oct 22, 2016

Thanq for usefull information..

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Meenakshi Pandita

| Oct 22, 2016

Thnx

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deepa

| Oct 21, 2016

Thanks for info

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Nalini Adala

| Oct 20, 2016

Thanks for d info

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Shireesha

| Oct 20, 2016

thanks for the info. .really useful.

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Sampa Jalui

| Oct 19, 2016

Thankyou for useful info

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sujata S G

| Oct 19, 2016

What is new growth on body. . I have some budge on my left hand below palm. it was gone last week and come again.. no pain.. what to do

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Santhosh Jayachandran

| Oct 18, 2016

Very useful information

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Sarojini Bhengra

| Oct 18, 2016

Very beneficial and informative information.

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Ranjeet Kaur

| Oct 18, 2016

very useful tips. thanks

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Laxmi Seelam

| Sep 12, 2016

very useful n much needed info.... its really helpful

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Surbhi Sayal

| Sep 11, 2016

wonderful tips,thalnks

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Randip

| Sep 10, 2016

Yeah being a working mother next to impossible to find time for self... gng thru the article made me thing fr myself... thank you...

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madhurima roy

| Sep 09, 2016

thanku for all the informations.....

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Pushpanjali Kedari sambrekar

| Aug 31, 2016

thank u

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Jyoti Verma

| Aug 30, 2016

thanks for sharing this information

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vasantha clement

| Aug 30, 2016

And usually over 30 we need to have a check on D3 Vitamin as well to overcome bone damages later..

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Rajashree Satapathy

| Aug 30, 2016

Thanks very much...

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chithrubini

| Aug 26, 2016

Very usefull information

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Priti Manoj

| Aug 16, 2016

Vry good ingo we shud follow this

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Swathi Y K

| Aug 09, 2016

it's very good information thanks

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Smriti Deka

| May 24, 2016

Very useful information. Thanks for sharing.

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K Kameshwari

| May 08, 2016

Useful information thank u..........

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K Kameshwari

| May 08, 2016

Useful information thank u..........

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Taha Rather

| May 02, 2016

Thanks for such an important information

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sathishsoumya27

| Apr 24, 2016

Very very useful informations. ....thanks

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sathishsoumya27

| Apr 24, 2016

Very very useful informations. ....thanks

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sathishsoumya27

| Apr 24, 2016

Very very useful informations. ....thanks

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sathishsoumya27

| Apr 24, 2016

Very very useful informations. ....thanks

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Nitin P

| Apr 14, 2016

great blog. liked it a lot

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urvashi chaudhaty

| Apr 10, 2016

My baby is 10 month old and his weight is only 9 kg. Is he underweight. He refuses to take curd ,cereals, rice etc. Even in the whole day he will take only500 ml milk. What should I do. Please suggest me.

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Arundhati Das

| Apr 09, 2016

Thanks for a proper guidance...

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Lakshmi Betanabelli

| Apr 08, 2016

Very informative article, thank you Swati for sharing it :)

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Canisha Kapoor

| Apr 08, 2016

Apt guide for women over 30! Thank you Swati

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sandy l

| Apr 07, 2016

Very good information tanx madam

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Shikha Batra

| Apr 07, 2016

These are real smart tips for women to stay healthy and cheerful! Thanks Swati for sharing!

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