TrieBios Baby & Mama

As moms in your 30s, you’re likely juggling the beautiful chaos of raising children, managing a household, and growing your career. But while focusing on everyone else, it’s easy to overlook your own health—something I realized recently. I started noticing small changes in my body. Nothing critical, but little inconveniences that made me pause. That’s when I knew I needed to research and start taking better care of myself.

For many women in their 30s, health changes include decreased muscle tone and bone density, a slower metabolism, and a loss of skin elasticity. These changes are a natural part of life, and by paying attention early on, we can thrive through this decade feeling strong and energized.

Let’s explore the key areas of health that you can prioritize today to stay vibrant for years to come.

Keep Your Metabolism in Check

As you reach your 30s, your metabolism naturally begins to slow down. You might notice it’s easier to gain weight and harder to lose it. While it’s tempting to put off self-care, maintaining a balanced diet and finding time for regular physical activity is more important than ever. Don’t stress about hitting the gym every day—start with small, manageable steps. Try family-friendly activities like evening walks or playing active games with your kids. Every little bit helps!

Make Time for Meal Prep

Meal prepping can save time and ensure you have healthy, balanced meals ready, even on busy days. Dedicate a couple of hours during the weekend to prepare nutritious lunches and dinners, so you’re not reaching for fast food when life gets hectic.

I’ve found that creating a weekly menu for my family has been a lifesaver! During the weekdays, I focus on quick, easy meals that are still nutritious—perfect for saving time for work and family activities. On weekends, I switch things up by preparing more elaborate dishes, allowing us to enjoy a variety of meals throughout the week. This balance helps keep everyone happy and ensures we’re eating healthy without spending too much time in the kitchen on busy days.

Focus on Protein

Protein helps maintain muscle mass and can give your metabolism a boost. Include lean meats, fish, beans, and legumes in your meals to stay full longer and prevent the energy crashes that come with carb-heavy snacks. Try protein-packed snacks like almonds or Greek yogurt to keep your energy up throughout the day.

Besides, it’s important to balance protein with fat and carbs. Eating the right amount of protein is one thing, but getting the right balance of macronutrients is key for overall health. Your ideal ratio depends on your body type—ectomorph, mesomorph, or endomorph. For instance, as an ectomorph with a fast metabolism, I aim for 25% protein, 55% carbs, and 20% fat. My husband, an endomorph, benefits from 35% protein, 25% carbs, and 40% fat. I don’t measure exactly, but I stay mindful of proportions and listen to my body’s needs.

Get Moving Daily

Incorporating daily movement, even in small amounts, can significantly boost your metabolism. Take the stairs instead of the elevator, play tag with your kids, or do a quick 10-minute workout in the morning. These small bursts of activity help keep your body active and burning calories.

Understand Your Hormones and Fertility

For many women in their 30s, this is a time when fertility naturally begins to decline. Whether you’re planning to expand your family or not, staying in tune with your body’s hormonal changes is essential. These shifts can impact everything from your mood to your skin, and even how your body responds to stress.

Talk to Your Doctor

Even if you’re not planning to have more children, it’s important to monitor your fertility and overall hormonal health. Discuss options like hormone testing or fertility tracking with your doctor, so you can make informed decisions about family planning and your health as you age.

Manage Hormonal Changes Naturally

Diet can have a big impact on hormone balance. Including foods rich in omega-3s, like salmon and flaxseeds, can help reduce inflammation and support hormonal health. Adding antioxidant-rich vegetables and fiber can further improve hormone regulation, keeping you feeling your best.

Antioxidant-rich vegetables: Spinach, kale, broccoli, bell peppers, and sweet potatoes are great options. These are packed with vitamins like C and E, which help protect your cells from oxidative stress.

Fiber-rich foods: Include vegetables like carrots, Brussels sprouts, and artichokes, as well as whole grains (oats, brown rice), beans, lentils, and fruits like apples and berries. Fiber supports digestion and helps regulate blood sugar levels.

Track Your Cycle

Knowing your menstrual cycle is about more than just fertility—it offers insights into your overall health. Use apps or simple calendar tracking to note any irregularities or symptoms like heavy periods or unusual fatigue. Understanding these patterns can help you address hormonal imbalances early.

I’ve been using the Glow app since my pregnancy to track each trimester and my baby’s growth—it’s been such a helpful tool! They also offer an app called Eve, designed specifically for tracking your period cycle and related symptoms. It’s easy to use and provides detailed insights into your hormonal health, helping me notice patterns in my cycle and overall well-being. If you’re curious, check out Eve by Glow for an effortless way to stay on top of your cycle. They are offering 50% off for Premium users this Autumn Sales.

Strengthen Your Bones and Muscles

Did you know that bone density and muscle tone starts to decline in your 30s? Regular weight-bearing exercises like walking, jogging, or even carrying your toddler can help keep your bones strong. Additionally, staying active with strength training or yoga can tone muscles, giving you more energy and preventing future injuries.

Weight-Bearing Exercises

Incorporating weight-bearing exercises like walking, hiking, or yoga helps strengthen bones and prevent osteoporosis. These exercises don’t have to be intense—aim for regular, consistent activity, such as a 30-minute walk with your kids or gentle yoga in the evening.

Add Strength Training

Strength training is key for maintaining muscle tone and bone health as you age. Simple exercises like squats, lunges, or lifting light weights at home can make a huge difference. Start with bodyweight exercises and gradually increase resistance to build strength without overexerting yourself.

Here’s my weekly fitness routine, focusing on strength-building exercises and yoga—all done at home, no equipment needed. It targets core strength, arms, thighs, hips, and glutes, while yoga helps with flexibility and mental well-being.

• Monday: Full-Body Strength Training
• Tuesday: Yoga for Flexibility & Core Strength
• Wednesday: Lower Body Focus
• Thursday: Yoga for Strength & Balance
• Friday: Upper Body Focus
• Saturday: Active Recovery with Yoga
• Sunday: Rest or Gentle Stretching

This routine gradually builds strength and flexibility, all in under 30 minutes a day!

Get Enough Calcium and Vitamin D

Bone health relies on calcium and vitamin D, so ensure you’re getting enough through diet or supplements. Leafy greens, dairy, and fortified foods provide calcium, while safe sun exposure and foods like fatty fish can give you vitamin D. Consider taking supplements to support bone strength.

Glow with Confidence: Skin Health

Your skin might start showing signs of aging, like fine lines or dullness. Don’t panic! You don’t need a fancy (or expensive) skincare routine to take care of your skin.

Make Sunscreen a Daily Habit

Sun exposure is the biggest cause of premature aging, so make sunscreen a part of your daily routine. Apply SPF even on cloudy days or when you’re indoors near windows. It protects not only against wrinkles but also sunspots and long-term skin damage.

Hydrate Inside and Out

Staying hydrated is essential for maintaining skin elasticity and that healthy glow. Drinking plenty of water throughout the day keeps your skin supple and energized. Complement this with a daily moisturizer that locks in hydration, especially after washing your face or showering.

Simplify Your Skincare Routine

There’s no need for a complicated skincare routine to achieve healthy skin. Focus on a gentle cleanser, a good moisturizer, and sunscreen. Avoid over-exfoliating or using too many products, which can irritate your skin. Sticking to the basics ensures you’re giving your skin what it needs without the fuss.

Time management is a constant juggle for me, so the thought of spending 30 minutes on skincare was stressful. Thankfully, with a little help from a friend, I’ve found a routine that takes just 10 minutes before bed. It’s quick, simple, and effective!

Step 1: Cleanse
Since I don’t wear makeup, I start by cleaning my face with an organic or natural cleanser. My go-to is Dr. Organic Charcoal Face Wash and Face Scrub. I use the face scrub twice a week and the face wash the rest of the time—it leaves my skin feeling fresh and clean.

Step 2: Soothe
I follow up with La Roche-Posay Soothing Lotion. It’s perfect for refreshing my skin, and if you wear makeup, this step also completes the removal process.

Step 3: Repair
Next, I apply La Roche-Posay Anti-Aging Serum. This lightweight serum helps restore my skin’s moisture barrier, making it look healthier and more youthful.

Step 4: Hydrate & Protect
Finally, I use La Roche-Posay Cicaplast Baume B5+, an ultra-soothing balm that hydrates dry skin and creates a barrier for optimal skin healing. It’s been a game-changer for maintaining smooth, healthy skin.

Taking care of your health in your 30s doesn’t have to be overwhelming—it’s about making small, consistent changes that fit into your busy life as a mom. Whether you’re balancing your diet, staying active, or simplifying your skincare routine, these habits will help you feel your best through this exciting decade. Remember, it’s never too late to start prioritizing your well-being.

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