For many women, turning 30 marks the real beginning of adulthood. You’re established in a career, and maybe in a relationship. You might be thinking about starting a family. 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? — haven’t taken much of a health toll.
Let’s face it, ages 30 to 39 are prime time. “All in all, the 30s are a very positive time for health, but it’s also the time you have to start developing excellent habits as an investment in the future,” says Dr. Debra DeJoseph, medical director of The Women’s Health Institute at University Hospitals in Cleveland, Ohio.
In other words, the healthy lifestyle habits you ignore now could set the stage for a less than healthy life in your 40s and beyond.
Here are the six biggest health mistakes to avoid in your 30s.
1. You don't think about your muscle mass.
Although aerobic exercise is “arguably the single best thing you can do for your cardiovascular health,” and some studies show it may reduce your risk of Alzheimer’s and some forms of cancer, women in their 30s should make time for strength training, too, says internist Dr. Holly Phillips, author of “The Exhaustion Breakthrough; Unmask the Hidden Reasons You’re Tired and Beat Fatigue for Good.”
At about age 30 — even if you’re active — humans begin losing muscle mass. If you’re a complete couch potato, you can lose as much as 5 percent of muscle mass every decade after age 30.
To help keep your muscles strong and functioning well, women should incorporate strength training into their exercise regimens. “Strength training creates microscopic tears in muscle tissues,” which then triggers the muscles to rebuild and strengthen, says Phillips.
2. You ignore a metabolism slowdown.
Original article and pictures take media1.s-nbcnews.com site
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