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8 Things You Should Change in Your Diet Before You Turn 30 to Live Healthier

As we age, our health becomes more volatile, so before you turn 30, you should change these 8 things in your diet to be healthier every day!

Administrator

23 April, 2024

To maintain good health beyond your 30s, in addition to increasing physical activity, building a healthy diet will help prevent aging and prevent diseases.

1Increase fiber intake

is one of the essential nutrients for health, consuming plenty of fiber helps prevent heart disease, stroke, type 2 diabetes, constipation, stomach diseases,…

Therefore, it is necessary to consume plenty of fiber through natural foods. For women between the ages of 19-50 is 25 g and from 50 years old is 21 g per day, and for men from 19-50 years old is 38 g and from 50 years old and up is 30 g per day.

Increase fiber intake

2Incorporate more omega-3s

has many health benefits, such as improving mood, cognition, reducing inflammation, preventing cardiovascular disease, and brain health.

In addition, proper omega 3 supplementation also helps slow down the aging process of the body.

Incorporate more omega-3s

3Cut back on alcohol

As the body ages, there are physiological changes and the ability to process alcohol in the body’s will decrease. Therefore, limiting alcohol consumption is good for your health, helping to improve sleep quality, mental and physical health.

Cut back on alcohol

4Stop short-term diets

Short-term diets result in rapid weight loss but also rapid weight gain. If you continue to diet, you may experience many health hazards such as heart disease, diabetes, depression.

Therefore, it is best to build a scientific, healthy diet that is appropriate for your health.

Stop short-term diets

5Limit consumption of processed meats

Processed meats are high in , preservatives, so they are not good for your health. If you consume a lot of these foods, you will increase your risk of diseases such as high blood pressure, cardiovascular disease, obesity,…

Limit consumption of processed meats

6Supplement with calcium

In your 30s, you should pay attention to getting enough to maintain bone density, reduce bone loss, and prevent osteoporosis as you age.

You can find calcium in , , , spinach, , , almonds, , ,…

Supplement with calcium

7Don’t forget cruciferous vegetables

Some cruciferous vegetables such as broccoli, kale, , Brussels sprouts,… contain many , , that are good for your health. In particular, the antioxidants help protect the body from that are harmful, which is a factor that causes the body to age faster.

In addition, the in cruciferous vegetables also helps anti-aging, reduce wrinkles on the skin and increase skin firmness.

Don’t forget cruciferous vegetables

8Start the day with breakfast

Many people have a habit of skipping breakfast, but it will make you crave more food at subsequent meals. Therefore, it is best to eat breakfast with nutrients such as fiber, healthy , ,… to have enough energy for the whole day of activity.

Maintaining a daily breakfast also helps strengthen the immune system and support brain function and helps blood sugar levels to be stable until lunchtime.

Start the day with breakfast

The above are summary of the information about 8 changes in the diet that should be made before the age of 30 to help maintain the best health.

Source: Vietnam Women’s Newspaper

Frequently asked questions

Fiber is an essential nutrient for overall health. It helps prevent heart disease, stroke, type 2 diabetes, constipation, and stomach diseases. The recommended daily intake is 25g for women aged 19-50, 21g for women over 50, 38g for men aged 19-50, and 30g for men over 50.

Omega-3s offer a range of health benefits, including improved mood and cognition, reduced inflammation, and better cardiovascular and brain health. They also help slow down the body’s aging process.

As we age, our body’s ability to process alcohol decreases due to physiological changes. Limiting alcohol consumption improves sleep quality and benefits both mental and physical health.

Short-term diets may lead to rapid weight loss, but they can also result in rapid weight gain. Continuing these diets may expose you to health risks such as heart disease, diabetes, and depression. It is best to adopt a scientific, healthy diet suited to your needs.

Processed meats are high in sodium and preservatives, which are detrimental to health. Excessive consumption increases the risk of high blood pressure, cardiovascular disease, and obesity.

Calcium is crucial for maintaining bone density and reducing bone loss as you age. Good sources of calcium include dairy products, spinach, broccoli, almonds, and kale.

Cruciferous vegetables like broccoli, kale, and Brussels sprouts are rich in vitamins, minerals, and antioxidants, which protect the body from harmful free radicals and slow down the aging process. They also contain compounds that improve skin firmness and reduce wrinkles.

Breakfast provides the energy and nutrients needed for the day’s activities. Skipping breakfast can lead to increased food cravings later in the day. A nutritious breakfast including fiber, healthy fats, and proteins helps maintain stable blood sugar levels until lunch and supports immune function and brain health.