Health Issues You Might Face If You Don't Change Your Diet After 30

Working women have to handle their office and family responsibilities together. In such a situation, it is difficult for many to find a little time for themselves from their very busy schedule, because they have to be constantly busy from one work to another. Due to regular stress on their body and time, these women often have to choose their duties instead of their own and their body's demands. Tired of time and energy, many women adopt unhealthy eating habits.

These women forget that if they do not take care of their body, their health, then they will not be able to carry their important burden. Therefore, to live a happy and healthy life, women need to pay more attention to their health, check their health periodically, take nutritious diet and take regular exercise.
Take health seriously

When it comes to eating, older adults need to reduce their calorie consumption and eat food rich in fiber and nutrients. A calorie-rich diet can lead to weight gain and this can lead to many other diseases such as diabetes, stroke, osteoporosis, breast cancer, high blood pressure, arthritis.

Therefore, it is mandatory for women after the age of 30 to take their health seriously. To avoid diseases, strengthen your bones, strengthen your immune system and protect the skin, adopt a healthy lifestyle.

Know how to amend your diet when you are 30 years old

1 Include lentils and legumes in your daily diet. Dry beans and peas, black beans, beans, cabbage and peas are rich in healthy fiber and protein. 1 cup of cooked lentils cooked contains about 16 grams of fiber, which helps in reducing digestive levels and controlling blood sugar as well as improving digestion.

2- Due to being satisfied in a packet of potato chips or your favorite cookies, whenever you get hungry later, make a habit of eating fresh fruits and vegetables. A fresh salad of brightly colored fruits or a bowl of vegetables such as carrots, pumpkin, sweet potatoes, tomatoes, papaya or seasonal green vegetables can help maintain a healthy BMI. It also helps in improving the level of cholesterol and sugar in your blood

3- Skimmed milk, low fat or fatless yogurt and cheese are good sources of calcium. Cow's milk is a good source of calcium in particular. Peanut butter contains a lot of calcium, as well as vitamin E, magnesium, potassium, and vitamin B6 that enhance immunity.

4- Sweetened almond milk and coconut milk are nutritious healthy drinks that give adequate nutrition to the body. Almond milk is rich in vitamin D while calories are low. Coconut milk is lactoseless. It helps reduce cholesterol levels, improve blood pressure, and prevent heart attacks or strokes.

5- There are many benefits of turmeric on health and beauty. Adding a pinch of this golden yellow powder to your food like kadhi or soup helps protect against many diseases, helps keep estrogen hormones regular, reduces breast cancer risk, reduces wrinkles.

6- Vegetables like spinach, cabbage have sufficient amount of beta carotene and they have many health benefits.

7- Even though red meat contains high quality protein, but it also contains saturated fat, which also gives high calorie count. Therefore, consume less fatty fish like salmon, tuna and sardines.

8- Include almonds, walnuts, chia seeds etc. in daily consumption. If one fistful of almonds is eaten daily, the body will get fiber, protein, calcium, zinc, magnesium, potassium, phosphorus, copper, iron and vitamin B from it. The center of chia contains omega 3 fatty acids, calcium, zinc, vitamin B1, B2, B3 and vitamin E.

9- Make soy milk, tofu, chickpeas, flaxseed, oatmeal, oats, oatmeal, and high quality protein supplements a part of your diet.

10- Add high quality antioxidants such as kidney beans, dark chocolate, raisins, oats, broccoli, tomatoes, walnuts, etc. to your diet. Antioxidants found in these foods protect cells from the effects of free radicals, reduce signs of aging, decrease the risk of heart disease and strengthen the immune system.

11- Dark chocolate helps in preventing diabetes, cardiovascular disease and other heart related diseases.

12- The best way to reduce the signs of aging is to eat raspberries, strawberry and blueberry.