As we grow older, our body changes as the aging process speeds up and our metabolism slows down. The primary changes happen regarding body fat, bone health, and muscle tissue, and what you eat can affect all those. We take a look at ten eating habits destroying your body after 30.
Lack of Calcium
To maintain good bone health, we need to make sure we get enough calcium into our diet. Our bone density diminishes as we reach our 30s, so eating more dairy, including natural yogurts and half-fat milk, will benefit not only our bones but our teeth. Calcium also helps our muscles contract and plays a part in our blood clotting, but when we have busy lives and eat out a lot, we can ignore the essential vitamins and minerals we need.
Lack of Vitamin D
Vitamin D is also essential to bone health as it helps your body absorb calcium. It also helps with the absorption of magnesium and phosphate, which are important for muscle and nerve function and energy production. You can take supplements to increase your vitamin D intake or eat oily fish, red meat, or fortified breakfast cereals.
You are Not Eating Foods The Promote a Healthy Heart
We need to maintain good heart health at any age, but as we reach our 30s, we need to step up our game and ensure we are eating foods that are conducive to a healthy heart. Whole grains, such as brown rice, and healthy fats, such as those found in avocados, offer great nutrition for our heart health.
You are Not Eating Foods The Promote a Healthy Gut
A healthy heart is supported by a healthy gut, so as you reach your 30s, you should increase the levels of fiber that you eat to support your digestive system and help keep your cholesterol at a good level. Enjoying prebiotic-rich plant-based foods such as yogurt and kiwi can help reduce inflammation and support you as you age.
You are Eating Too Much Sugar
When we are young it feels like we can eat five donuts a week and not put on any weight, but as we grow older we need to reduce our sugar intake. A large intake of sugar spikes our blood sugars, which will result in excess fat storage and potentially diabetes and heart disease. This may sound dramatic, but just watch how your body changes during your 30s, and you will see that you can no longer eat as much sugar and fat as you did in your 20s.
You Binge Drink
Drinking in excess is harmful to your health, and while we all recognize the need to have fun in your 20s, if you are still drinking heavily in your 30s, you should try to slow down. As well as weight gain, excessive drinking can lead to heart disease and contribute to some cancers. You don’t have to cut out drinking alcohol altogether, but reduce the number of units you drink and the number of nights a week you drink to give your body a chance to recover.
You’re Not Eating Enough Protein
Protein is essential for muscle building and repair, which is essential when you are in your 30s as your muscle tissue begins to change. Optimum protein intake can improve your metabolism as it begins to slow as you grow older, so lots of lean meats, pulses, cheese, and yogurt will help you along the way. Having a diet of high protein will also keep you feeling fuller for longer, so there will be less desire to snack on sugary foods.
You’re Not Getting Enough Omega-3
Omega 3s are great for improving mood, memory, and energy levels as well as reducing inflammation in the body, all things that will change in your 30s, especially if you are a woman with changing hormones. If you are looking to start a family in your 30s, Omega 3 can help with your fertility, so get fatty fish, such as salmon, and seeds, such as flax seeds and sunflower seeds.
You’re Skipping Breakfast
If you have a busy career and need to get out of the house as quickly as possible, you may be skipping breakfast, which only leads to binging later on in the day. When you skip breakfast, your body craves energy, which means that you start to crave sugar, which is not great for your health, as we explained earlier.
You’re Not Eating Enough Vegetables
Think about making more of your main meals veggie or adding a large plate of vegetables as a side dish to each of your meals. Vegetables will give you the vitamins you need, which can improve your skin but will also aid digestion and good gut health. Plant-based foods can help you in the battle against diseases such as diabetes, cardiovascular disease, and some cancers.
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