A healthy lifestyle for a woman in her 30s. Arrange yourself fasting days or one-day fasting

After celebrating her 30th birthday, the girl turns into a young woman. At this time, she had already gained self-confidence, fully formed and blossomed. It would seem that the time has come to relax and enjoy life. However, it is at this time that the lifestyle after 30 years should be reviewed and determined whether it is suitable in order to stay young as long as possible.

Unfortunately for women, at the age of 30, irreversible changes begin inside the cells of the body. The hormonal balance, the level of proteins and microelements in cells change. The deterioration of the skin, changes in the figure become noticeable.

But not everything is as dull as it seems at first glance. For women over 30, there is always an opportunity to prevent early aging and maintain their youthful attractiveness for a long time.

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✔ Lifestyle after 30

Women after 30 should clearly analyze their daily routine, diet and rest, habits, the number of hours of activity and walking. After such an analysis, it can be determined whether it is sufficient correct image life at thirty is underway, or requires adjustments.

Start at thirty healthy image life is not too late. Worse, if during these years the woman does not want to give up bad habits. Moreover, bad habits include:

• Improper nutrition
• Failure to comply with the sleep schedule, its duration,
• Lack of outdoor walks
• Passive lifestyle at 30, giving up sports,
• Smoking,
• Love for alcohol
• Excessive consumption of coffee, strong tea.

The correct way of life for a woman is not a fashion requirement. This is the most powerful prevention of aging of the body and the development of many diseases, including those related to the heart, digestive organs, lungs, blood vessels, etc.

✔ Fitness at 30

Women over 35 should have regular physical activity. The best option would be fitness, which was originally born as health-improving gymnastics. A set of exercises will allow you to restore muscle tone, pump up your body, and say goodbye to excess weight. This speeds up metabolism, normalizes blood pressure, improves mood and general well-being.

The workout can be done at home or in the gym. If you don't have time to go to the gym, or better, in addition to training, you should walk every day. At least 30 minutes a day with a normal (not slow) pace will allow the lady to live a long time and without diseases.

✔ Nutrition after 30 years

Not knowing how to start a healthy lifestyle after thirty, you can try with the organization of your meals. This point is very important at the age of thirty. Indeed, at 35, fasting and excessive gluttony are equally dangerous to health. Meals should be complete and balanced, and meals should be regular.

Be sure to eat plenty of fruits and vegetables (raw, baked, or steamed). Meat and dairy products, fish should not leave the diet. You should refuse flour, fried food, canned food, smoked meats and semi-finished products.

✔ Skin care

Mostly, women after 35 know about the importance of facial care, because this is their calling card. Unfortunately, at this age, the first noticeable wrinkles appear, the elasticity of the skin is lost, the amount of moisture that is retained in the skin cells decreases. All this significantly spoils the appearance.

Therefore, you should regularly cleanse, moisturize and nourish the skin. It is recommended to start visiting a beautician. Be sure to do a facial massage, which can be mastered by any girl.

✔ Medical examination

Regardless of the lifestyle a woman leads at 30 or 35, she is more susceptible to diseases than at a younger age.

To avoid serious illness, you should undergo a medical examination once a year. If there are no complaints, it is enough to visit a therapist, take a general blood test, urine test. Do not forget about the placement of specialists such as a dentist and a gynecologist twice a year. Perhaps this will not be the most pleasant half hour in life, but it will give confidence that in emergency situations, a sharp toothache and women's problems will not bring discomfort to a happy life.

A woman begins to think about age when she turns 30. Women do not flirt at all to be paid a compliment.

This is an incentive for them to take action to prevent aging. Some start buying anti-aging creams, others only communicate with young people. Still others take drastic measures and turn to plastic surgeons... However, there are women who know how to look young and stay chic. It is enough for them to correct the image by contacting a hairdresser or stylist.
Hair gives out female age. With age, they fade and turn gray. In this case, good paint will help you look younger. It is not recommended to dye your hair in dark colors, because with their help you can add 5 years to yourself. It is advisable to choose light hair dyes. Their shade should paint over gray hair and be deep.

How to care for your face after 30 years

After 30 years, it is worth using cosmetics sparingly. Of course, at the age of 20, unusual looks in makeup look interesting. But at the age of 30 they look vulgar and add age. For lovers decorative cosmetics it is better to use natural shades. To freshen up your face, you need to apply a highlighter. It is better to refuse black or blue shadows. Do not forget about blush. The fact is that many have a busy schedule at work, as a result of which they do not manage to sleep well. Therefore, the skin becomes grayish and the woman looks older. You can fix this with blush.


Creams will be needed - light, which must be used during the day, and oily, applied in the evening. You will also need some makeup remover milk. Don't skimp on cosmetics.
Women of this age need exercise for the muscles of the face. At this age, the skin is exposed to the forces of gravity. As a result, the chin becomes flabby and the eyelids droop. Those who regularly take care of their skin look good in old age. Both the skin and the body need regular stress. Before charging, remove makeup and apply to the skin vegetable oil and face care cream.


When a woman is over 30, she should start using sunscreen beauty products. That is, it is better to buy cosmetics with an STF level of more than 20. It is recommended to use a sunscreen balm and apply a cream to the skin. A smart adult woman should have a neat haircut. It is necessary to visit the salon at least once every few months. If the hair is not taken care of, it will give away the age of its owner. Women worried about how to look younger should choose short hair... This does not mean that you need to cut a long braid. The desired effect can be obtained by making fashionable bangs. It will focus attention on itself and thereby make wrinkles invisible, as well as highlight the eyes.
Those who want to look young should change their wardrobe. There should be no fancy clothes in it. It is desirable that it be of deep colors and made of quality fabrics. No need to buy things for teenagers. A woman in her 30s should dress elegantly. Thus, she will look younger, and people will pay attention to her position in society.


The main secret of youth is not a change of image, but a correct way of life. So, if a woman smokes, walks a little, this negatively affects her appearance. Then jewelry and dresses will not help her.
Another way to maintain a good figure is to eat fruits and vegetables. In winter, you can take multivitamin complexes. They will help replenish the supply of the necessary micronutrients that help a woman look younger.
It is worth eating foods that contain folic acid. With its help, cells are more actively regenerated, as a result of which hair and nails grow faster, and the skin softens. Also citrus fruits and greens contain folic acid. Those over 30 should exclude flour and sweets. So you can avoid excess weight and blackheads.
It is recommended to sleep at this age at least 8 hours a day. After all, an adult woman is unlikely to look good after gatherings with friends or a disco. You can afford this pleasure once a month, but not very often. Healthy sleep can help you recharge your batteries.
To feel good and look great, psychologists recommend that you stop depending on other people's opinions and do not allow others to make decisions for themselves.
Finally, you need to be charged with optimism every day. Often, older people often think bad things. That's just wrong - such thoughts negatively affect the appearance. To feel younger, all you have to do is do something enjoyable, like watching a comedy or listening to your favorite music.
For every woman, health control and self-care is a daily job. She helps them maintain their beauty.

Former harmony, beautiful ladies are especially sad for her ... Some are trying in the very literally These words tighten the belt tighter and squeeze themselves into outfits that are small, believing that a tight-fitting silhouette will reduce such distressing volumes. Others give up and admit that the size of the clothes grows, as does the age, and still others start a daring struggle.

Well, the free silhouette of a well-chosen outfit looks much more elegant and appropriate on a woman over 30 than something that is "almost or not enough." However, buying large-sized clothes and taking it easy is also not an option, since, having relaxed, in another six months we will turn to another larger size etc. So, we choose what exactly corresponds to our forms (in no case "for growth", "I will suddenly get better") and join the group of women who are fighting. Do not forget to regularly praise ourselves for courage, diligence and even the most modest successes.

Changes in your body

Not only does it change with age appearance, but also there are internal changes in the body. Metabolism slows down, fewer calories are burned than in youth. Hormonal changes also occur. The skin loses its natural elasticity and fine wrinkles begin to form. These changes do not appear suddenly overnight. They happen gradually. Therefore, you need to take measures that will help slow down the aging process of your body and body.

Dramatic changes in weight when you are in your 30s can have an extremely negative effect on the skin, showing its laxity or provoking stretch marks. Therefore, be sure to use age-related cosmetics not only for the face, but also for the body. Do not forget about folk recipes for moisturizing and nourishing the skin, increasing its elasticity. Will be useful,.

Control for hormonal changes- This is an attentive attitude to oneself, regular (once every six months) visits to the gynecologist and tests for hormones, the need for which is increasing. If you are using oral contraceptives which should be changed from time to time according to changes in your hormonal background... Another important point, we have already mentioned above - the need for positive impressions, your good mood.

Healthy habit outside of age - fitness

One of the most effective ways to maintain health and youthfulness is exercise, which will improve muscle tone and increase the elasticity and firmness of the skin. Exercise helps relieve stress and tension by releasing endorphins. If you are over 30 years old, then you need to think not about a cozy sofa in pillows, but about physical activity, especially if after this age you plan to become pregnant. For those who return youth to the body and mind, the Name Woman recommends paying special attention to group yoga classes, a swimming pool, as well as to home exercise complexes with fitball.

Proper nutrition

Proper nutrition for slimness is not a hunger strike, fasting days acceptable and necessary, but not more often than 1 time per week. Be gentle with yourself.

First of all, we do not gorge ourselves, we learn to listen to our body and eat as much as it really needs. A very useful maneuver is only to be found in solitude, in silence and slowly. Are you so bored? Perhaps, but it is this approach that is more useful, the body is not distracted, and you form the right habits in relation to nutrition, it is in this situation that it is worth remembering what we eat in order to live, and not vice versa.

Eliminate unhealthy foods from your diet (spicy, fatty, "dry food", ready-made sweets with an overwhelming number of dyes and e) and such bad habits like smoking and drinking alcohol. In addition to the accumulation of excess weight, bad habits provoke the occurrence of a number of diseases. The assertion that smoking helps fight kilograms is a myth that is entrenched not by the process itself, but by the accompanying stress and weakening in the body.

Drink enough water (6-8 glasses a day, never cold, slightly warm), which maintains the moisture balance of the skin and the body and removes toxic substances.

Include in your menu vegetables and fruits rich in vitamins, minerals and antioxidants, do not be afraid of "high-calorie" bananas and grapes, just alternate them in a reasonable amount with other fruits, best friends worth making a grapefruit and a stalk of celery. Dairy products are rich in calcium (lack of which is a direct path to arthritis), so don't forget about them. Proper nutrition is very varied, and not only healthy.

The most important thing is that all the necessary changes for the better take place gradually. The body needs time to get used to a new lifestyle. But this is not a reason to postpone, but a need to start now. Regular physical activity and proper nutrition will help you maintain your youth, attractiveness and health.

Lyudmila Sagaidak

01/10/2016

20 years is a wonderful age for all kinds of experiments, be it crazy tanning or drinking. But when you turn 30, it's time to get smart and stop bullying your body. Here is a row important rules, which every 30-year-old woman should begin to observe in order to maintain her excellent shape for many years.

What do you need to do at 30 to feel great at 60?

1. Find your favorite diet

According to scientists, 32 years is exactly the age when you should start adhering to a certain one in order to avoid health problems that can begin after 40 due to an unbalanced diet.

2. Exercise regularly

Regular exercise is one of the most important health rules for women after 30. Experts advise you to pay special attention to the word "regular", because exercise "according to your mood" will not bring you much benefit.

3. Join the Fast Mondays movement

According to recent research scientists at Harvard University, full at least once a week reduces the risk of heart disease by 20%.

4. Do Kegel exercises

According to statistics, about 40% of adult women suffer from urinary incontinence. Do you want this problem not to affect you? Then, to strengthen the pelvic muscles, do Kegel exercises, at least 30 approaches a day.

5. Have a monthly breast exam.

Women over 30 should self-check their breasts every month and immediately report any pain, lumps, rash, or changes in the shape of their breasts to their doctor. If your mother had, then, starting from the age of 35, you should periodically undergo mammography screening.

6. Give preference to natural detergents

You can make your own effective detergents using natural ingredients. This will not only help you save money, but it will also keep you safe from exposure to harmful chemicals.

7. Reduce the calorie content of your diet

A young, active body needs about 2000 calories per day, but as you age, the amount of calories consumed must be reduced and switched to. Women in their 30s need between 1,600 and 1,800 calories per day. In addition, each subsequent year after 30, remove another 7 calories from your diet.

8. Train your legs

Unfortunately, with age, not only hardened heels appear, but also more serious problems. Lack of due physical activity and a sedentary lifestyle often leads to knee joint damage. Do you want to move around without a stick when you are old? Then train your legs regularly, starting at the age of 30.

9. Take professional examinations

Here is a list of examinations that you need to undergo periodically in medical institutions:

• examination of the breast;

• vision test;

• examination of the skin;

• dental examination;

• gynecological examination and pap smear;

• checking blood pressure and cholesterol levels.

10. Walk more

Do your best to get rid of, or at least minimize, your sedentary lifestyle. Any sedentary work is very unhealthy, so try to spend more time on your feet.

11. Find out the medical history of older family members

It’s unlikely that your mom will have the desire to just tell you about your grandmother’s dementia or how long your uncle has been. However, this information is a preventative key to your healthy future.

12. Feel free to let off steam

It is human nature to experience emotions, so feel free to show them. You should be aware that suppressing anger or irritation can lead to an appearance that can drain the body very quickly.

13. Watch your posture.

Unfortunately, after 30 years, bones not only do not grow, but also begin to lose their volume. If in the future you do not want to turn into a hunched-over old woman, start monitoring your posture now and take the necessary daily dose of calcium to strengthen your spine.

14. Have more orgasms.

But not only because they are wonderful, but also because they increase cerebral blood flow, which improves memory, concentration and general work the brain as a whole.

15. Strengthen your bones

Osteoporosis is a reality that can sneak up on you. To prevent this from happening, eat more dark greens and exercise with weight. This will help strengthen bone tissue and avoid various bone problems in the future.

16. Relieve inflammation

The last Scientific research have shown that almost all people have minor chronic inflammations that can be at least partially relieved by adhering to healthy eating, more often go to Fresh air, drink more water and play sports.

17. Keep your hormones in check

Make it a rule to get enough sleep. Try to get rid of all the factors that are holding you back. Also, if possible, wake up to the natural morning light, not the sound of your alarm. Healthy sleep helps you maintain ideal hormone levels, which will relieve stress and make you happy.

18. Wear sunscreen

If the sun is covered with clouds, this does not mean that it does not shine. Its rays still penetrate the Earth and negatively affect the skin. To avoid skin cancer, not to mention wrinkles, use every day sunscreen with an SPF of at least 30 (even in winter).

19. Forget about fast food

The time for enjoying fragrant cheeseburgers and fries is over. Deal with it. For you has come new era- an era and a healthy lifestyle.

20. Drink water every morning.

When you wake up, drink a glass of water first. Thus, you will hydrate the body from the inside after sleep, you can wake up faster and start your brain at full power.

21. Floss

Dental floss is a super important health tool that we often forget about. It's not just about removing bits of food stuck between your teeth. Dental floss helps prevent the formation of calculi, which often cause tooth decay and gingivitis, which ultimately lead to tooth loss.

Scientists have shown that people who spend more than two hours a day watching TV eat a lot more unhealthy processed foods and drink more sugary sodas than anyone else.

23. Stop eating out of boredom

To avoid weight gain, only eat when you feel hungry. Don't fill your stomach with unnecessary food when you have nothing to do.

24. Quit smoking

According to statistics, women who quit smoking live 10 years longer than those who continue to do so. Information for thought. You decide.

25. Learn to manage money correctly

A sociological survey conducted by researchers at Rutgers University showed that it is financial problems that most often cause high blood pressure, depression, insomnia, binge eating, weight gain, as well as excessive smoking and alcohol consumption. So learn to lead that will help you avoid money problems.

Almost every day we read new recommendations regarding proper nutrition which contradict those that we studied the day before. In order not to rush between different tips, keep only unprocessed foods at home without harmful chemical impurities, they are suitable for any diet. Yes, and stop buying sugar for future use. Better give it up altogether.

27. Do not use your smartphone or tablet before bed.

By reading the news while already in bed, you push the deeper stages of your sleep further in time. This means that it will be more difficult for you to fall asleep and, accordingly, your night rest will be shorter. Go to bed on time. Facebook and Twitter will be able to wait until morning.

28. Don't use alcohol for sleeping pills

You are mistaken if you think alcohol helps. In contrast, drinking alcohol before bed often causes insomnia.

29. See a dermatologist

Sadly, but after 30 years, the skin begins to age more rapidly. Fine lines and other age-related changes appear that upset many women. To keep your skin healthy and as healthy as possible, see your dermatologist at least once a year.

Negative communication often leads to depression, which weaken the immune system, which can lead to a number of diseases. In other words, by breaking off relationships with people who poison life, you can become significantly healthier and happier. Think about it.

And as a bonus, we offer a simple diet that will help you lose weight and get your figure in optimal shape. Do not miss interesting video below!

Health comes first.

“It is important to follow a healthy lifestyle,” - now they talk to us about this from all sides. But what is this "healthy lifestyle" for a woman and what should be done to stay healthy and prevent yourself from diseases?

Below is a small list of simple recommendations created with the support of the company “ Mary Kay"And the Charitable Foundation" Women's Health and Family Planning ". In it you will find 10 simple but effective recommendations on how to monitor your health in order to always remain beautiful both externally and internally, to be confident in yourself and in your health. After all, for us women, this is so important.

Physical activity

To maintain physical health? try to exercise regularly for 30-60 minutes every day. E If you don't have time to go to the gym and train with a coach, then oh An excellent alternative is an evening or morning run. Do not forget also that you do not need to exercise to the detriment of your health, if you feel bad or cannot run, for example, long distances, then do not force the body. Next time, you will definitely succeed.

Healthy eating

Consume at least 500 g daily fresh vegetables and fruits, foods with whole grains, pulses, vegetable oils.

Limit your intake of foods high in sugar and trans fats, and avoid sugary drinks.

The daily dose of salt should not exceed 5 g.

Avoid processed meat products.

The amount of liquid consumed during the day should be at least 1.5-2 liters.

Controlling your diet will help you control your weight. Excessive excess weight not only upsets a woman, but can also negatively affect health. It also significantly increases the risk of developing breast cancer.

Less smoke

Often, smoking becomes indispensable not even because of the need for nicotine, but rather because of the need to observe this ritual, because of the habit. Replace this habit with a healthier one, such as eating fruit or drinking herbal tea for a short break and rest. Make your home and workplace smoke-free and you will notice how you will feel better and more invigorated.

Alcoholic drinks: good and little bit

Try to limit your alcohol intake. The permissible dose per day is up to 10 g of pure alcohol (a glass of beer or wine just contains 8-10 g of alcohol). And yet experts say that avoiding alcohol altogether can prevent cancer. Therefore, alcoholic beverages can be replaced with equally tasty and even healthy non-alcoholic ones. Better to have a seasonal fruit smoothie.

Healthy sun

Note to mothers

Bra, my sweet bra

Find your perfect bra. It should not only emphasize your beauty and sexuality, but also protect your breasts from excessive movements and hesitation, help you go in for sports without causing irritation, and let your breasts breathe. There are many opinions that an inappropriate bra can increase the risk of breast disease.

Choose the right bra to become your favorite:

Choose certified underwear made from quality materials. Give preference to natural and modern safe materials.

Bra styles differ in the shape of the cups. Always try on multiple models. This will allow you to choose the most comfortable model. Take time for thoughtful selection and conversation with a sales assistant.

When trying on a bra, raise your hands - the bodice should not go up the back. Then lean forward - your chest should completely fill the cups, but not overhang them.

The bra should fit well chest, but at the same time the straps should not dig into the shoulders, and there should be no folds on the back. Choose underwear in your size. At large size breast, you should choose a bra with wider straps.

Try to purchase different underwear for different purposes - for sports, work, active rest, celebrations, vacations.