At Least by Thirty, Make  a  Change… 

Turning thirty is no great age by today’s standards. For many people, life begins to settle around this time. Naturally, it is also one of the busiest phases of life. Career, family and financial responsibilities all become defining features of this age. Amidst this busyness, however, health is often neglected. The common attitude is, “I’m still young; I’m in the prime of my youth-I can keep going like this.”

As people continue eating whatever they like and living however they please, they often fail to notice -or fail to take seriously-the warning signs their bodies begin to give. Although this may not cause immediate harm, it can pave the way for serious health consequences in the future. That is why health experts stress that one should begin paying careful, long-term attention to health from the age of thirty itself.
So, what should people in their thirties do?

Many people rush to the gym only after diabetes, obesity or high cholesterol has already set in. Instead of waiting until then, it is better to begin moderate physical exercise as soon as one reaches thirty. There is no need to spend hours in the gym every day. At least 150 minutes of moderate exercise spread across the week is sufficient. Brisk walking, cycling and swimming are all beneficial. Strength-training exercises two or three times a week are enough to improve muscle strength. Such habits help reduce the risk of heart disease, diabetes and obesity. 
Sleep is indispensable for good health. In many ways, sleep is the foundation of good health. Getting seven to nine hours of sleep every night is ideal. It is equally important to maintain a regular sleep schedule by going to bed and waking up at fixed times rather than sleeping only when one feels like it. Excessive screen time before bedtime can interfere with sleep. Chronic sleep deprivation can lead to numerous health problems.

Try to include more vegetables, fruits and whole grains in your diet. Reduce your intake of sugar and salt and limit highly processed foods. Your diet should be rich in protein. Today, many young people live under constant stress and various forms of stress adversely affect both their lives and their health. Stress is a formidable enemy. Therefore, learning to manage stress is essential. Make meditation and prayer part of your daily routine. Spend time in nature and cultivate hobbies that you enjoy. Human beings are not destined merely to work; they are also meant to rest. Therefore, instead of exhausting yourself in relentless pursuit of work, make time to rest while giving due attention to your health.

The next step is to strengthen and nurture relationships. Find time to spend with your family. Stay in touch with your friends. Overcome social isolation. Healthy relationships are equally beneficial to mental and physical well-being. Another important measure is to avoid smoking and alcohol consumption. Doing so significantly reduces the risk of heart disease, cancer and respiratory illnesses.

Finally, make it a habit to undergo regular health check-ups. Blood sugar and cholesterol tests should be carried out periodically. Likewise, screening tests appropriate to your age and family medical history should be undertaken as recommended.

If these habits are cultivated consistently from the age of thirty onwards, it is possible to live a long and healthy life in the years ahead. Whether one chooses to live in good health or to spend life burdened by illness is, to a large extent, a personal decision.

We should remember that longevity does not merely mean living to the age of one hundred; it also means living with good health, vitality and independence, without having to rely on others for everyday life.