Health Risks To Watch Out For In Your 30s And How To Prevent Them FOX 4 Kansas City WDAF-TV
SAN FRANCISCO (KRON) – People can mostly get through their youth and their 20s and still be quite healthy, but there are several health issues that we need to watch out for and get tested for as we get older.
Once you hit your 30s, health educator Karen Owoc said here are the top five health risks to watch out for:
- Metabolism slows down, so the amount you ate in your 20s can lead to weight gain in your 30s.
- After age 30, inactive adults lose 3-8% of their muscle mass per decade.
- Being overweight = higher risk of diabetes, heart disease, cancer and arthritis.
- Weight gain and chronic stress increase the risk of high blood pressure.
- High blood pressure increases the risk of heart disease, stroke, and dementia.
- 9% of Americans have diabetes.
- 37% of adults over 20 have pre-diabetes – and almost 27% don’t know it.
- Make dietary changes, exercise regularly, and maintain a healthy weight
- 78% of new cervical cases are diagnosed in women aged 30 to 39 (according to the CDC).
- Cancer of the cervix is more easily treatable.
- This cancer is relatively rare, but about 50% of cases are found in men between 20 and 34 years old.
- Highly treatable with 95% of cases “cured” after treatment.
Here are some things you can do to stay healthy longer, despite aging:
- Inflexibility leads to tight muscles: lower back pain, neck pain and low range of motion.
- A stiff, sluggish body is a tell-tale sign of age.
Improve your body composition
- It is much easier to lose weight in your 30s than in your 40s, 50s and beyond.
- Increase your muscle mass and decrease your fat percentage.
- Set health goals before 40.
Make exercise a priority
- Exercise will improve sleep and give you energy.
Strengthen your sleep skills
- Getting enough sleep affects your performance (at work, during exercise, in your relationships) as well as the way you enjoy life.
Quit smoking and cut back on alcohol
- You may have managed to recover from a short-term hangover in your 20s, but the long-term effects include some cancers, liver disease, and heart problems.
- Make relaxation a daily practice and habit (meditation, yoga, deep breathing) to prevent stress-related illnesses and chronic inflammation that leads to chronic illnesses.
Eat whole foods
- Start eating less highly processed foods for healthy aging and a healthy heart.
Stay on top of your health
- Start health screening (hypertension, diabetes)
- Know your medical history (talk to your family members, create a family tree that includes medical history)
- Talk to your doctor about disease prevention.
- Track your medical history, risk factors, medications, screening dates – no one will do it for you.
Balance home and work
- The 30s are your first years of productive work, and your career can take off, but a busy work schedule can have serious health effects.
- Maintain friendships and find a balance between your family life and your professional life.
- Do regular self-checks to make sure your life is in balance.
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