_copy.jpg?auto=format,compress&w=728&h=486&fit=crop)
Does your recovery time from a big night out take days, not mere hours? Do you make an audible ‘ooft’ noise when you sink into the couch after a long day? Do you spend more coin on quality sunscreen and serums than on a new outfit? If you’re nodding yes to any of the above, we’re going to say a warm, ‘welcome to your 30s, fam!’.
But it’s not all doom and gloom. Your 30s are actually a magical time where you’ve (likely) sussed out where you want to go with your career, curated an incredible inner circle of mates, and are finally starting to take care of your health. If that last part has fallen off your radar lately, we’re here to help—because including simple health measures in your daily life now will pay dividends in the future.
As part of The Well, we’ve teamed up with private health insurer HBF, to create the ultimate health checklist—millennials, take note.
Get A Health Check
In your 30s but still living life like you’re 22? Honestly, same! But, one step you can take to check in on your health is to book regular health checks. You can book in with your local GP or head to selected pharmacies for a 20-minute private consultation. For around $40 (or often fully covered if you have HBF health insurance) a pharmacist can do a basic health assessment, looking at things like blood pressure and cholesterol, as well as a risk assessment for type 2 diabetes and cardiovascular disease.
It’s so easy you could do it during your lunch break, and it will give you peace of mind that everything is on track or let you know the areas you could improve. A general check-up, once a year is a great starting point.
Embrace Meditation
Balancing work, personal relationships and your social life can be a tough task. So when you do snag yourself some ‘me time’, resist the urge to reach for your phone for 30 minutes of Tiktok scrolling and create a true self-care moment with meditation.
In its purest form, meditation is about being completely absorbed in the present moment, creating a calm and relaxed state for your mind and body. Dreamy right? And the potential health benefits are endless. Think: improving focus, helping to get a better night’s sleep, as well as managing stress, anxiety, blood pressure, pain and depression.
Perhaps the best bit? It’s free and can be done anywhere. If you’re just starting out, find a quiet spot and get into a comfy seated position, carve out 10 minutes, and set yourself an intention. Want to kick the nerves before a work presentation? Unwind after a busy day? Or just check in with yourself for a moment of quiet? Meditation could be your answer.
Finally, don’t feel the pressure to be perfect straight away. At first, your mind will inevitably wander, but the old adage ‘practice makes perfect’ rings true with meditation. Trust us, once you get the hang of it, you’ll be hooked. Head over here to get started.
Up Your Sleep Hygiene
How good is a solid night of snoozing? But getting zzz’s is about so much more than just waking up feeling refreshed. There are major health benefits associated with it, like improving your mood, lowering your chances of getting ill (including reducing your risk of heart disease and diabetes), reducing stress, maintaining a healthy weight and encouraging a clearer mindset—think less 3pm brain fog.
While we’re not all blessed with great sleep, there are things you can do to up your chances of having a dreamy snooze. Stick to a regular bedtime, avoid caffeine and booze right before bed, and turn off electronic devices—the artificial blue light suppresses melatonin which helps send your body into snooze mode.
Think about turning your bedroom into a sanctuary, too. Treat yourself to some fancy sheets and good-quality pillows. Considering how much time you spend in bed, it’s money well spent. Other sleep-worthy investments? Maybe a calming sleep mask, a white noise machine (perfect for those living in bustling but noisy CBDs) and a diffuser filled with sleep-inducing scents like lavender oil.
Take Care Of Your Teeth
We get it, sometimes going to the dentist can fall right to the bottom of your to-do list. But just like the yearly health checks we mentioned above, a routine clean at the dentist should be non-negotiable in your 30s. The bill at the end of a visit can take the shine out of your smile though, so planning ahead and taking advantage of dental extras in your health insurance can save your bottom line. Perks like 100% back on your first clean every year* is sure to put the grin back on your face.
Beyond your twice-yearly clean and check-up, there are other easy ways that you can ensure your choppers stay healthy. Fruit, especially acidic varieties like oranges, apples and pineapples, can erode your teeth’s enamel, making them more vulnerable to sensitivity and wear. While we’re not suggesting you ditch your fruit intake, try rinsing your mouth with water after eating.
When it comes to beverages, it’s no surprise that soft drinks aren’t great for your teeth (the acid in these drinks causes erosion), but when you’re trying to get your daily H2O intake up, opt for tap water over bottled. Why? While bottled water isn’t bad for pearlers, tap water is better because it's fluoridated to help strengthen teeth and prevent decay. Day to day, be sure to add flossing into your seven-step nighttime serum routine (you know you do) and try to rinse your mouth after eating.
Look After Your Heart Health
We don’t want to alarm you but coronary heart disease is the leading cause of death in Australia, so maintaining your heart health should be a top priority in your 30s and beyond. But, how do you know if it’s in good nick? Lifestyle factors can have a serious impact, starting with a healthy diet. Look at your meals throughout the day and make sure there’s a rainbow of fruit and veg in them—and try to keep the treats, (AKA heavily processed foods) as every-now-and-then foods.
Another thing you’ll want to move to the ‘sometimes’ category is booze. When it comes to alcohol and heart health, you want to stick to a limit of 10 alcohol units per week (units are different to drinks, so check your labels and measure your pours), preferably spread out across a few days. We’re not here to be a buzz kill but in simple terms, the less you drink, the more you’ll lower your risk of alcohol-related heart disease. Finally, move your body more. Aim for 30 minutes of movement every day to keep your heart nice and happy. Head over here to see how your heart health stacks up.
Give Your Guts Some Love
We’ve talked about foods that benefit your heart, but what about your gut? If you’ve been hit with more tummy troubles in your 30s, you’re not alone (hey, IBS!).
The gastrointestinal tract, aka your gut, is home to around 100 trillion bacteria. These guys determine how well we process our food. To keep your tum feeling good, incorporate gut-loving greens (kale, sprouts and broccoli), legumes (chickpeas and lentils) and high-fibre foods (brown rice, oats and barley). You can also up your intake of fish (aim for 2-3 times a week), fermented foods (kefir, kimchi, sauerkraut and sourdough bread), and foods with resistant starch like barley, nuts, green bananas and plantains. Having a healthy gut is one of the secrets to living a happier life so check out this list of ingredients to add to your next grocery list to improve your gut health.
Ready to invest in your well-being? For more inspo on how to set your wellbeing up for success in the future, head over to The Well.
*For eligible members when provided by a Member Plus provider. Subject to annual limits. Waiting periods may apply.
This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.
This article is sponsored by HBF and proudly endorsed by Urban List. Thank you for supporting the sponsors who make Urban List possible. Click here for more information on our editorial policy.
Image credit: Urban List