Health Choices All Women Should Make By Age 30

every woman's dream of saving her youthfulness , freshness , and her beauty . is it easy?

yep ! with this advices  

Get moving

Heart disease is the leading cause of death for American women. In the United States, 1 in 4 women Trusted Source dies from heart disease. Exercise is one of the best ways to prevent heart disease and keep your ticker strong. It’s also beneficial for your mental and bone health.

Aim for 30 minutes of movement at least four days per week. Aerobic, or cardio, exercise is best. This includes:

• walking
• jogging
• dancing
• swimming

Mix routines up and keep your exercise plans exciting by trying different activities. Invite a friend to join you for accountability and encouragement.

Cardio alone isn’t enough for optimal health and fitness. You should combine it with some type of strength training. Strength training builds muscle, boosts metabolism, and helps you maintain stronger bones. This is especially important in postmenopausal women.

Exercise Every Day

The more active you are, the better, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.

Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you're OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.

If you're busy, try short bursts of activity throughout the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car far away from your destination.

Eat a balanced diet

A nourishing diet is the foundation of a healthy lifestyle. Beyond weight loss and maintenance, eating a balanced diet is crucial to a woman’s overall health. Good foods provide vitamins, minerals, and nutrients that are important for growth, well-being, and development.

Eating a balanced diet starts with avoiding unhealthy foods. Packaged and processed foods are often full of sugar, salt, unhealthy fats, and calories. Avoid the fake stuff, and opt for the good stuff, such as:

fresh fruits and vegetables

whole grains

fiber-rich foods such as beans and leafy greens

fresh fish

lean cuts of meat and poultry

healthy fats such as nuts, seeds, and olive oil

low-fat dairy

Here’s a grocery shopping tip: Shop the perimeter of the store. This is where you’ll find fresh foods. Try to avoid the inside aisles, where most of the boxed and processed foods reside.

Also, be sure to make a list and stick to it, and don’t shop hungry. You’re more likely to make unhealthy choices and pick up foods you don’t need when your tummy is rumbling.

Additionally, a balanced diet is a cornerstone of weight loss. Carrying around extra weight can increase your risk of several conditions, including cancer, diabetes, and heart disease. These 26 evidence-based weight loss tips may help you shed pounds once and for all.

Visit Your Doctor

Get regular checkups. Your doctor keeps track of your medical history and can help you stay healthy. For example, if you're at risk for osteoporosis, a condition that weakens bones, he may want you to get more calcium and vitamin D.

Your doctor may recommend screening tests to keep an eye on your health and catch conditions early when they're easier to treat.

Keep the lines of communication open. "If you have questions, ask your doctor," Meng says. "Make sure you understand things to your satisfaction." If you're worried about a medication or procedure, talk to him about it.

Cut Down Your stress

It can take a toll on your health. You probably can't avoid it altogether, but you can find ways to ease the impact. Don't take on too much. Try to set limits with yourself and others. It's OK to say no.

To relieve stress, try:

Deep breathing

Meditation

Yoga

Massage

Exercise

Healthy eating

Talking to a friend, family member, or professional counselor

Create Healthy Habits

If you make the right choices today, you can ward off problems tomorrow.

1. Brush your teeth twice a day and floss every day.

2. Don't smoke.

3. Limit your alcohol. Keep it to one drink a day.

4. If you have medication, take it exactly how your doctor prescribed it.

5. Improve your sleep. Aim for 8 hours. If you have trouble getting shut-eye, talk to your doctor.

6. Use sunscreen and stay out of the sun from 10 a.m. to 3 p.m.

Wear your seatbelt.

Take time every day to invest in your health, Meng says.