In honor of my upcoming and much-dreaded 30th Birthday, I am posting this portion of an article about the changing nutritional needs of a woman’s body as she enters her thirties.
By Katie Drummond
Say goodbye to the mini-skirt and nightlife and hello to the collared blouse and babysitter! Gone are the days of raging parties and all-night study sessions – if you’ve hit thirty, chances are you’ve established a somewhat steady routine at work and at home, and might even be doing what you always swore you wouldn’t – starting a family.
In between career pursuits and contemplating a bigger brood, a woman in her thirties has specific nutritional needs to keep in mind. Whether you want to boost your fertility or just stay healthy, fit, and energetic in the face of daily demands, the following are key for optimal wellness and athletic performance.
Eating for fertility isn’t only important if you want to get pregnant, but it can help you develop habits that will benefit every aspect of your health and wellness. Adding more sources of omega-3 fatty acids (like flaxseeds, walnuts, and fortified grains) and folic acid (such as asparagus, black-eyed peas, and cereals) are two steps that doctors recommend to ensure a healthy pregnancy. But these tips are vital for all women in their thirties, as omega-3’s can help prevent cardiovascular disease and cognitive degeneration, and folic acid may stave off Alzheimer’s. Aim for 0.4 mg of folate (as easy as a bowl of fortified cereal) and around 1.5 mg of omega-3’s each day (a few teaspoons of flax oil or a serving of walnuts).
Whether you’re a sleep-deprived new mother or dealing with an endless pile of work on the job, it isn’t uncommon for women in this decade to suffer from stress-related health woes that can be worsened by malnutrition. To prevent energy loss, illness, and anxiety, eat to sustain healthy levels of B-vitamins, which are responsible for stress hormone production and immunity. A range of foods provide B-vitamins, so keep your diet diverse and include a broad spectrum of fruits and vegetables. For busy women, fortified energy bars and cereals offer B-vitamin fortification to help meet your daily needs. And don’t let yourself slack off on this one – B-vitamins are water-soluble, so they’re lost on a daily basis, meaning you’ve got to replenish your body regularly.
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