RubmdHealth TipTen Practices for Women in Their 30s to Boost Health and Well-being

Ten Practices for Women in Their 30s to Boost Health and Well-being

As women enter their 30s, the hustle and bustle of life can sometimes lead to health and well-being taking a backseat. But this decade is crucial for laying down the foundation of a healthy future. Whether you’re navigating the peaks of your career, family life, or personal growth, taking care of your health should be at the top of your priority list.

1. Establish a Regular Exercise Routine

Regular exercise is fundamental for a healthy lifestyle. For women in their 30s, finding an exercise routine that fits into a busy schedule can be a game-changer. It’s not just about losing weight or staying in shape; regular physical activity boosts your mood, improves sleep quality, and decreases the risk of chronic diseases like diabetes and heart disease. Try taking out an hour and a half every week for moderate aerobic activity complemented by strength training exercises on two or more days. Whether it’s a brisk walk, a yoga session, or a dance class, the key is consistency and enjoyment. Make your workout sessions non-negotiable appointments in your calendar, just like any important meeting.

2. Take Care of Your Heart Health

Heart health should be a priority for everyone, but especially for women in their 30s, as certain habits lay the groundwork for their future well-being. Regular checkups are essential. Inform your doctor as soon as you experience anything out of the ordinary. A heart-healthy diet includes a variety of foods rich in nutrients, antioxidants, and fiber. Tomatoes, for instance, are among the best foods for heart health, packed with lycopene, an antioxidant that’s been linked to reduced risk of heart disease. Cottage cheese is another excellent choice, offering calcium and protein with minimal fat. Besides these, incorporating foods like whole grains, nuts, and fatty fish rich in omega-3 fatty acids can protect your heart. Supplements, when used appropriately, can support heart health, too, but it’s best to consult with a healthcare provider before starting any new supplement regimen.

3. Prioritize Mental Health

Mental health is a critical component of overall well-being, yet it’s often overlooked. The 30s can bring about significant stress, from career pressures to family responsibilities. It’s vital to recognize when you need a mental break and have strategies in place to manage stress. Try some deep breathing exercises or meditation on a daily basis. Moreover, don’t hesitate to seek professional help if you’re experiencing symptoms of anxiety, depression, or other mental health issues. 

4. Sleep Well 

Sleep is as essential to your health as diet and exercise. Insufficient sleep can lead to weight gain, mood swings, and even serious health problems. Aim for 7-9 hours of quality sleep each night. Establishing a relaxing bedtime routine can signal to your brain that it’s time to take a break and relax. Keep electronic devices out of the bedroom to avoid blue light exposure, which can disrupt sleep patterns. If you’re having trouble sleeping, consider lifestyle changes or consult a healthcare provider for advice.

5. Eat a Balanced Diet

Nutrition plays a pivotal role in your overall health (not just heart health), especially as your metabolism starts to slow down in your 30s. A balanced diet filled with certain fruits and vegetables rich in vitamins, along with essential whole grains and lean proteins, can boost energy levels, maintain a healthy weight, and reduce the risk of chronic diseases. Pay attention to portion sizes and try to cook at home as much as possible to control the quality and ingredients of your meals. 

6. Stay Hydrated

Water is the essence of life, yet it’s easy to neglect its importance in our daily routines. Staying adequately hydrated facilitates digestion, enhances skin health, and boosts energy levels. For women in their 30s, drinking at least eight glasses of water a day can also help maintain a healthy weight and improve cognitive function. Carrying a reusable water bottle is a simple yet effective strategy to increase your water intake, ensuring hydration is always within reach.

7. Cultivate Strong Relationships

Our social connections have a profound impact on our health and happiness. For women in their 30s, this is a time when career and family might take precedence, but nurturing relationships with friends, family, and partners is essential. Strong, supportive relationships can reduce stress, improve mental health, and provide a sense of belonging and community. Make it a priority to regularly connect with loved ones, whether through scheduled meet-ups, video calls, or simply sending a thoughtful message.

8. Practice Regular Health Screenings

Preventive healthcare is a crucial aspect of maintaining well-being in your 30s and beyond. Regular check-ups and screenings can detect potential health issues early when they are most treatable. This includes not only annual physical exams but also screenings recommended for women, such as cervical cancer screenings (Pap tests) and breast exams. Discuss which screenings are appropriate for you with your healthcare provider based on your health history and risk factors.

9. Take Time for Yourself

Self-care is a powerful tool for maintaining both physical and mental health. For women in their 30s, life can become overwhelmingly busy, making it even more important to carve out time for yourself. Self-care activities can vary widely, from reading and hobbies to exercise and meditation. The key is to engage in activities that rejuvenate your spirit and bring you joy. Remember, taking care of yourself is not selfish; it’s necessary for you to be at your best for others.

10. Mindfulness

Mndfulness encourages us to slow down and live in the moment. Practicing mindfulness can reduce stress, enhance emotional regulation, and improve overall well-being. Techniques can include meditation, mindful eating, and simply being present with your thoughts and surroundings. Integrating mindfulness into your daily routine can help you appreciate life’s small pleasures and cope more effectively with its challenges.


Your 30s are a pivotal decade filled with opportunities for growth and discovery. However, laying the groundwork for a healthy future requires incorporating certain practices into your routine that you probably didn’t need to in your twenties. These ten practices offer a holistic approach to health and well-being, ensuring that you not only live longer but also enjoy a richer, more fulfilling life. As you navigate the complexities of this decade, remember that each small step towards these practices is a leap towards a happier, healthier you. 


Establish a Regular Exercise Routine

  • Journal Title: “The Impact of Physical Activity on Health and Well-Being”
  • Publisher Name: World Journal of Clinical Cases
  • Year: 2019
  • DOI Number: 10.12998/wjcc.v7.i10.1185
  • Overview of Study:
    • Physical activity is crucial for reducing the risk of chronic diseases.
    • Regular exercise improves mental health and mood.
    • Strength training enhances muscle mass and metabolic health.

Take Care of Your Heart Health

  • Journal Title: “Heart Disease and Stroke Statistics—2020 Update”
  • Publisher Name: American Heart Association
  • Year: 2020
  • DOI Number: 10.1161/CIR.0000000000000757
  • Overview of Study:
    • Heart health is critical and can be managed with diet and exercise.
    • Nutrient-rich foods, such as tomatoes and fatty fish, reduce cardiovascular risk.
    • Regular checkups help in the early detection and management of heart conditions.

Prioritize Mental Health

  • Journal Title: “Mental Health and Well-Being in Women”
  • Publisher Name: Journal of Women’s Health
  • Year: 2020
  • DOI Number: 10.1089/jwh.2019.8247
  • Overview of Study:
    • Stress management techniques, including meditation, are beneficial.
    • Professional help should be sought for symptoms of anxiety and depression.
    • Mental health significantly impacts the overall quality of life.

Sleep Well

  • Journal Title: “The Importance of Sleep for Health and Well-Being”
  • Publisher Name: Sleep Medicine Reviews
  • Year: 2019
  • DOI Number: 10.1016/j.smrv.2019.03.006
  • Overview of Study:
    • Quality sleep is essential for physical and mental health.
    • Sleep deprivation is linked to various health issues, including obesity and cardiovascular disease.
    • Establishing a bedtime routine improves sleep quality.

Eat a Balanced Diet

  • Journal Title: “Dietary Patterns and Health Outcomes”
  • Publisher Name: The American Journal of Clinical Nutrition
  • Year: 2020
  • DOI Number: 10.1093/ajcn/nqz333
  • Overview of Study:
    • Balanced diets reduce the risk of chronic diseases.
    • Whole grains, fruits, and lean proteins are essential for optimal health.
    • Home-cooked meals allow better control over nutrition.

Stay Hydrated

  • Journal Title: “Hydration and Health Outcomes”
  • Publisher Name: Nutrition Reviews
  • Year: 2019
  • DOI Number: 10.1093/nutrient/nuz061
  • Overview of Study:
    • Adequate hydration supports digestive health and cognitive function.
    • Drinking sufficient water helps in weight management and skin health.
    • Hydration needs vary by individual, but generally recommended to drink at least eight glasses of water daily.

Cultivate Strong Relationships

  • Journal Title: “Social Relationships and Health”
  • Publisher Name: Annual Review of Psychology
  • Year: 2019
  • DOI Number: 10.1146/annual-psych-010418-102936
  • Overview of Study:
    • Strong social connections improve mental health and reduce stress.
    • Relationships provide emotional support and a sense of community.
    • Quality of relationships is more important than quantity.

Practice Regular Health Screenings

  • Journal Title: “Preventive Health Care and Screening”
  • Publisher Name: The New England Journal of Medicine
  • Year: 2020
  • DOI Number: 10.1056/NEJMra1903453
  • Overview of Study:
    • Regular health screenings aid in the early detection of diseases.
    • Screenings for cervical and breast cancer are crucial for women in their 30s.
    • Personalized screening schedules should be discussed with healthcare providers.

Take Time for Yourself

  • Journal Title: “The Role of Self-Care in Health Management”
  • Publisher Name: International Journal of Environmental Research and Public Health
  • Year: 2020
  • DOI Number: 10.3390/ijerph17093245
  • Overview of Study:
    • Self-care activities reduce stress and improve mental well-being.
    • Engaging in hobbies and leisure activities promotes overall health.
    • Regular self-care practices are linked to better life satisfaction.


  • Journal Title: “Mindfulness-Based Interventions for Health and Well-Being”
  • Publisher Name: Clinical Psychology Review
  • Year: 2019
  • DOI Number: 10.1016/j.cpr.2019.101665
  • Overview of Study:
    • Mindfulness practices enhance emotional regulation and reduce stress.
    • Techniques include meditation, mindful eating, and present-moment awareness.
    • Incorporating mindfulness into daily routines can improve mental and physical health.
Dr. Preeti (Fitness Geek)
Dr. Preeti (Fitness Geek)
M.Sc. - Home Science (Food & Nutrition), Therapist, Dietitian and Weight Management consultant, actively practicing for 17 years.

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