30’s
In General….
- After 30 Women typically start experiencing increasing PMS symptoms
- After 30 Stress is high due to career, relationship, and family
- Integrate stress reduction – yoga, meditation, hobbies
Diet/Nutrition
- Stop smoking – Smoking cigarettes is associated with decreased bone density, not to mention, smoking increases your chances of cancer and smelling bad
- Stop drinking soda – Sodas interfere with Calcium absorption. Also is a source of unnecessary calories/ artificial sweeteners
- Stop eating processed foods – poor nutrition, high sodium content, high fat and calories
- Start drinking red wine, in moderation of course –
- Contains the antioxidant Resveratrol – improves cholesterol, brain health, protects against certain cancers, anti-inflammatory
- Contains Melatonin – improves sleep
Exercise (30minutes 5-7 days a week)
Continue High impact, muscle building exercising, resistance training
Remember… Variety is the Spice of life – vary your work outs
Supplements
- Adrenal Support for stress and fatigue – Your supplement should include Ashwagandha, Schizandra, Eleuthrococcus, holy basil, Panax ginseng
- Selenium to support thyroid function which is impacted by prolonged stress– 200mcg
- B vitamins for energy - all of them, improves energy, supports metabolism, detoxification, DNA production
- Probiotics – This is the age where most digestive changes occur, support healthy digestive tract flora
- Increase Calcium intake 1200mg
- Magnesium 800mg - take with Calcium for optimal absorption
- Fish Oil – 2000mg daily – improves mood, breast cancer prevention
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