Can you all believe that 2023 is already here? Wasn’t it just December when we were getting our homes prepared for Christmas? It’s the perfect reminder that time waits for no one! As we enter a new season, here are a few health tips that every 30-something woman should take to prepare for the new year.
Get an annual check-up
Going to your doctor is a good idea when you are sick AND it’s essential for preventative care. The importance of an annual exam (also known as the Well Woman’s exam) helps with documenting health habits, setting goals, and getting labs done. This helps with getting a framework/baseline and tracking your vitals year over year to detect any changes to your health and body. Women’s Health Magazine has a list of what to get checked on. A rule of thumb is to have a thorough conversation with your Primary Care Physician (PCP) and/or your OB/GYN to see what makes sense for you.
2. Reduce Stress
According to American Heart Association (AHA) the trauma of the pandemic has led to an increase in unhealthy habits. This includes burnout, stress, loneliness, overeating and the list goes on. Combating stress is vital because left unchecked, it can lead to a variety of health issues. For women in their thirties, stress is at an all-time high. Thankfully, there are several things we can do to decrease daily stressors like exercise.
3. Get moving
It’s recommended that adults get 150 minutes of moderate exercise a week. To break it down that means if you were to walk at least 30 minutes a week you would reach that goal! If walking isn’t your thing, find something that you will love.
4. Improve your Sleep Habits
Getting a good night’s rest is not always at the top of everyone’s list. Depending on the life stage one might be in, trying to get adequate rest seems like a luxury. It’s all about baby steps and figuring out what works best for you. Here are a few tips from The National Institute of Health that shines a light on the power of good sleep. People who do not get enough sleep may have a higher risk of:
High Blood Pressure
Other health problems
Thankfully, having a night routine is helpful! Not the ones that you just see on Instagram, but a routine that will support what is best for you. Here are a few ideas:
Make your bedroom a place of calm (i.e your boundaries might be no eating, television, or working in your room)
No screens an hour before sleep (I am still working on this one)
Utilize a sound machine or play a rain/ocean sounds playlist (Spotify has one that I absolutely love)
Which one of these will you try to implement in 2023?