Our bodies and our minds change as we go through life. Every decade brings its own physical and mental needs and challenges.
So how do we make the most of each?
Áilín Quinlan talks to the experts about the big issues for thirty-somethings in terms of nutrition, fertility, exercise and the worries that dominate this decade.
Nutrition & Alcohol
The average age of first-time mothers is now 31, according to the latest figures from the Central Statistics Office, so it's important that women in this age group are aware of the importance of folate-rich foods in their diet. Folate (vitamin B-9) is important in red blood cell formation and for healthy cell growth and function. The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine.
Here’s what you need:
Eat plenty of green lentils, avocado and green vegetables such as cabbage, broccoli, peas and spinach, advises consultant nutritionist Gaye Godkin.
Cut back on your alcohol intake, she warns: “Alcohol has a very detrimental effect on egg quality and people need to be aware of the risks of binge-drinking. There is a culture of drinking high-sugar cocktails and prosecco. It’s important that women realise that alcohol depletes the body’s natural stores of folate which is crucial for a healthy baby and is also crucial for conception.”
Exercise
It may come as a shock, but once you enter your 30s, you may find that extra weight is not shed nearly as easily as in your 20s, observes GP, lifestyle medicine expert and author, Dr Mark Rowe.
“Your metabolism can fall along with your lean muscle mass, so you don’t get away with the kind of partying you did in your 20s,” he explains.
The combination of 150 minutes of moderate intensity exercises, strength training and flexibility exercises recommended for women in their 20s is equally appropriate to women in their 30s, he says.
However, on top of that, says Dr Rowe, women in their 30s need to think about their ergonomic work environment and how it affects their posture. “In the modern workplace ergonomics has become an important, often overlooked, element of health in terms of the prevention of soft tissue discomfort to the neck and back areas in particular.”
He recommends specific stretches that can be carried out at a desk or work station. The 30s is now also the decade when women tend to have babies, so kegel exercises are required to strengthen the pelvic floor following pregnancy, says Dr Rowe.
“Pilates is also excellent for building core strength and the strength of back muscles as well as general rehabilitation following pregnancy,” says Dr Rowe, who adds that he regularly advises women in their 30s to ‘think NEAT’: this is Non Exercise Activity Time which essentially means sitting less, standing and moving more!”
Potential health issues worth considering
Sleep deprivation can be an issue for women in this age group who may be experiencing broken nights as a result of rearing a young family. They may also experience a sense of fatigue from the combination of a demanding career and a long commute to work, on top of parenting duties and staying on top of the housework, explains Dr Rowe.
Inadequate sleep and fatigue bring their own problems, he warns: “Lack of sleep can impact on how people think, feel and act, for example, bingeing on carb-rich foods.
“Lack of sleep can also have an impact on your mood and willpower and act as a trigger for anxiety and depression,” he warns.
People getting less than seven hours sleep a night can also be at greater risk of involuntary ‘micro-sleeps’, which is where the brain shuts down for two or three seconds. “This can occur when you’re driving which can increase your risk of having a road traffic accident,” he warns.
Another issue for women in this age group is urinary incontinence post-pregnancy. Pelvic floor exercises are very important here, says Dr Rowe, who warns that 40 per cent of women can suffer from urinary incontinence post-pregnancy. “That’s a big issue,” he says.
Depression can also become an issue for this age group – possibly post-natal depression – according to Dr Rowe, who says however that general depression is very common in this age group: “Lifestyle stresses are a factor here as many women are run ragged from the pressures of family and work and keeping the show on the road.”
Mental wellbeing
Anxiety is a big issue for many women at this time, says Dr Harry Barry, mental health specialist, GP and author – particularly if they are planning a family or are not in a solid relationship.
“The Tinder generation of women is very anxious. Trying to find a relationship using dating apps is a cause of great anxiety,” he observes.
Women who are in solid, long-standing relationships may often delay starting a family until their late 30s, something which can result in justifiable worries about the chances of conceiving.
“They can become extremely anxious about having a baby. Their fertility levels are dropping at this age and they become incredibly stressed and anxious because they fear that they have left it too late,” reports Dr Barry, who says his advice to women in solid relationships is to begin trying to have children before their mid-30s.
Tip for making the most of your decade"Look after your bone health because it will pay dividends in the future. Incorporate calcium-rich foods into your diet on a daily basis and take a vitamin D supplements," advises Dr Brian Higgins, Galway GP and in-house doctor with TV3.
Health & Fitness advice through the Decades
- Women in their 20s
- Men in their 20s
- Women in their 30s
- Men in their 30s
- Women in their 40s
- Men in their 40s
- Women in their 50s
- Men in their 50s
- Women in their 60s
- Men in their 60s
- Women in their 70s
- Men in their 70s
- Women in their 80s
- Men in their 80s
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Best of luck!
