Though you might not feel any different, but your body starts to change from inside. Thus, it becomes extremely important to take care of your body from the beginning. While we often neglect our health due to increasing work and family pressures, it is certainly not a wise thing to do. Maintaining our health is necessary as we age in order to reduce the risk of diseases. You might feel that your body is slowing down, but in reality, your body is demanding regular care.
- What are the Important Organs that Need Regular Care Post 30?
- Reproductive Organs:
What are the Important Organs that Need Regular Care Post 30?
A vital and the largest organ of the body. As the skin ages, it becomes thin and is prone to getting damaged easily and its ability to heal itself decreases.
Signs of Skin Ageing: Wrinkles, Sagging of the skin, Skin redness, Abnormal growth, Skin pigmentation (brown discoloration), Poor texture of the skin.
How to Take Care of Your Skin?
- Hydrate Yourself: Drink lots of water to keep your skin hydrated as it helps in retaining moisture in the skin, thereby, preventing it from wrinkles and fine lines.
- Sun Protection: UV rays from the sun are harmful to the skin, as they can cause change in the color of the skin due to pigment darkening reaction. Always use sunblock lotion of SPF minimum of 15+. Apply 40+ SPF during extreme sunny days.
- Quit Smoking: Smoking cigarettes may be very harmful for the skin texture and as well promotes ageing.
- Reduce Stress: Try to stay happy, practice meditation and deep breathing exercises to stay calm, de-stressed and healthy.
- Eat Healthy: Deep fried and junk food, such as burgers, noodles, and high sugary food tends to fasten the skin ageing process. Try to include antioxidant rich food like fruits and vegetables, oats and nuts in your diet for healthy skin. Intake vitamin C and vitamin A rich diet. Foods rich in vitamin C are citrus fruits, papaya, broccoli and kale. Foods rich in vitamin A are carrot, sweet potato, spinach and apricots.
Heart attacks and heart problems are increasing these days because of people leading a sedentary lifestyle and living in stress. People in 30s are prone to the heart attacks. It makes it necessary to balance the work and family pressures, so as to avoid the release of stress hormones, cortisol and adrenaline. These hormones can cause constriction of the blood vessels, raising the blood pressure, leading to blockages. Metabolism starts slowing, causing an increase in the body weight and it becomes difficult to lose the weight. Increased weight may affect your heart.
Regular Tests Post 30s:
- Lipid Profile: Go for regular lipid profile test. Lipid profile test include:
- HDL cholesterol
- LDL cholesterol
- LDL/HDL Ratio
- Non- HDL cholesterol
- Total cholesterol
- VLDL cholesterol
- Total cholesterol/HDL ratio
- Electrocardiogram ( ECG): one should go for ECG particularly after the age of 35 years. It helps in detecting any heart problems. Repeat annually if the ECG is normal.
- Monitoring Blood Pressure: The ideal range of BP is 120/80. It may vary a little. Regular monitoring is required if BP is above 140 /90. Check after every 3 months if it lies within the normal range.
- Blood Sugar Level: Go for regular blood sugar monitoring. Diabetes profile tests are:
- Blood Glucose Test: This includes fasting and postprandial( PP). Normal fasting sugar includes less than 100. Pre diabetic includes range between 100 and 110. Higher than 110 is diabetic.
- HBA1C: This detects the 3 months of the blood glucose. The normal range is 5.
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How to Take Care of Your Heart?
- Reduce Stress: Practice meditation and breathing exercises to deal with the growing stress.
- Birth Control Pills: Regular usage of birth control pills may cause an increase in the blood pressure. Consult the doctor for alternatives.
- Regular Exercise: It is important to go for regular exercises; interval training. This includes exercises with alternate speed and level of efforts helping the heart to maintain the aerobic capacity and stamina. You may also go for 40 minutes of cardio training. This includes brisk walking, swimming, jogging and cross trainers.
- Check Family History: If you have a family history of high BP, diabetes and heart problems, you need to take preventive measures in advance.
- Quit Smoking: Smoking causes thinning of the vessels causing deposition of the plaques. This leads to abnormal lipids and increasing the risk of heart attacks.
- Weight Management: Check your body mass index (BMI) and maintain the weight accordingly in order to have a healthy heart.
- Eat Healthy: Avoid junk food. Include unsaturated fatty acids rather than saturated fatty acid. Unsaturated fatty acid rich foods are:
- Sunflower oil, flaxseeds oil and olive oil
- Flax seeds
Important organs of the respiratory system, lungs helps in gas exchange within the blood. As we grow old the lung capacity decreases and the lung tissues become brittle. This happens to affect our breathing because the respiratory muscles get weak and lung tissues lose elasticity. This causes airways to get smaller in size affecting the breathing.
Signs of Lung Diseases:
- Prolonged cough
- Wheezing sounds during breathing
- Shortness of breath even after little or no exertion
- Prolonged mucus production
- Persistent chest pain especially after breathing or coughing
Regular Test Post 30s:
- Pulmonary Function Test
- Radiography(x-rays): Go for chest x-rays if you feel any problem. If the x-ray is normal, then repeat annually, as per the doctor.
- Spirometry: This test helps to diagnose problems like COPD and Asthma.
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Regular care for healthy lungs:
- Quit Smoking
- Deep Breathing Exercises: Focus on deep breathing exercises. This includes breathing through the nose and exhaling through the mouth as if blowing a candle.
- Diaphragmatic Breathing: Keep your hands on the stomach. Try to do breathing exercises focusing on the movements of the stomach.
- Stay Hydrated: Drinking enough water helps in keeping the lining of the lungs thin. This helps in better function of the lungs.
- Regular Exercises: Moderate to high intensity workout is good for the lungs. This includes brisk walking, jogging, cycling and stair climbing.
- Counting the Breaths: Try to maintain the equal number of inspiration and expiration breaths. Count the natural breaths during inhalation and exhalation. Increase the number accordingly.
Liver has a very important role in our bodily health as this organ fights from infections and diseases. It helps to clean the blood by detoxifying the chemicals. Moreover, it aids in digestion, absorption and processing of the food. It helps to metabolize the drugs and assists in blood clotting along with vitamin K.
Signs of Liver Disease:
- Severe damage may lead to jaundice
- Swelling in legs particularly around the ankles and feet
- Abdominal swelling
- Feeling of fullness or abdomen pain in case of liver enlargement
- Weight loss
Regular Test Post 30s:
- Liver Function Test: Go for annual LFT checkup. If there is certain problem then check after every 3 months or the way the doctor advised. It includes:
- Alanine Transaminase ( SGPT )
- Alkaline Phosphatase
- Aspartate Aminotransferase ( SGOT )
- Bilirubin- Direct
- Bilirubin – Indirect
- Bilirubin – Total
- Gamma Glutamyl Transferase
- Protein – Total
- Serum Albumin
- Serum albumin/globulin ratio
- Serum Globulin
- Ultrasound: To check the liver enlargement and the liver damage.
- CT or MRI: To check the liver damage.
Regular Care for Healthy Liver:
- Drink alcohol sparingly.
- Do not share the razor or contaminated needles.
- Have safe sex to prevent hepatitis B and C.
- Take medications under the guidance of the doctor. Taking excessive and wrong medications affects the liver.
- Healthy Diet:
- Limit oily diet and high sugar food content.
- Try to reduce the consumption of high sugar rich food like soft drinks, pastries, sweets, bakery products, food rich in saturated fats and refined carbohydrates like pasta, white bread and noodles.
- Switch to natural sugar like fruits, use of jaggery instead of sugar.
- Include high fibre diet like fruits and vegetables and cereals.
- Weight Management: Maintain weight. Non alcoholic fatty liver could be due to obesity. This may further lead to liver enlargement and finally liver cirrhosis.
- Exercise Regularly: Regular exercises reduce liver fat reducing the risk of fatty liver.
- Increase Water Intake: Less water intake affects the liver to detoxify the body.
After 30s, 10 percent of the kidney reduces its functions, in every decade of the life. Those who have high blood pressure, diabetes and family history of kidney dysfunction are more likely to get kidney problems. Recurrent urine infections should be treated properly to avoid kidney infections.
Signs of Kidney Disease:
Usually, it is a silent disease and does not produce any symptoms. General signs and symptoms of kidney problems are:
- Change in amount and frequency of the urine passed
- Puffiness in legs and ankles
- Loss of appetite
- Sometimes blood in urine
- Feeling of nausea
Regular Test Post 30s:
- Kidney Function Test: Go for annual KFT. In case of deranged KFT consult the doctor and repeat test as adviced. It includes:
- Serum Creatinine
- Serum Uric Acid
- Blood Urea Nitrogen
- Serum Urea
- Ultrasound: To detect the abnormal size of the kidney, stones, infections, obstructions and tumours.
Regular Care for Healthy Kidney:
- Control sugar in case of diabetes
- Regular check up of the blood pressure so as to keep it under control
- Treat urinary tract infections
- Cut high sugar and high salt diet
- Stop smoking
- Limit alcohol
- Plenty of fluids: Increase water content to reduce the toxins of the body
- Do not control urine unnecessarily: This can promote infections and also affect the filtration process of the kidney
- Diet: Incorporate a healthy diet. Go for high fibre diet, cauliflower, fish, garlic, cereals and coconut water
One should take care of the reproductive organs after entering 30s.
Regular Test Post 30s:
- Thyroid Profile: Go for thyroid profile if you feel any weight gain or sudden weight drop. In females, certain problems like irregular menstruation can be a caused due to thyroid disturbance. Annual checkup of the thyroid is essential. It includes:
- Regular Breast Examination Especially After 35 Years of Age: Learn self-examination of the breast or visit gynae especially after the age of 35. Go for the ultrasound and then FNAC as advised, for any lump in the breast.
- Regular Testicular Examination in Males: Learn self-examination of the testicles. Do it every month for any bumps and lumps.
- PAP Test: Female should go for the test after every 3 years to detect cancers.
Regular Care for Healthy Reproductive organs:
- Weight Management: It is essential to maintain control to treat problems like thyroid and PCOD. Overweight also affects the reproductive system.
- Diet: Cut high sugar diet in PCOD patients. Go for colorful seasonal fruits and vegetables. Increase intake of diet rich in folic acid, calcium and iron. Eat antioxidant rich diet.
- Females should wear a proper fitted bra. Wear a proper fitted sports bra during the exercises.
- Sleep Properly: Take proper sleep to deal with the stress. Improper sleep affects your fertility.
1. Do bones get affected after 30s?
Bones can be weaker in 30s. Go for regular calcium and vitamin D3 check up. Take calcium rich diet. Try to sit under the sun for couple of minutes.
2. How are the gut and intestines affected in 30s?
Intestines play important role in absorbing the nutrients. Take healthy stuff that encourages healthy intestines like yogurt and other fermented fruits.
Our body enters a new phase of life in 30s. It is important to take care of the vital organs of the body. Certain organs need special attention after you enter 30. This includes skin, liver, lung, kidney and reproductive organs. It is important to go for regular tests to check the status of these vital organs. Go for a healthy diet, weight management and regular exercises to stay healthy.