The thirties are often a time of increased responsibility, with family and work commitments becoming more important for men and women.
More and more women are choosing to wait until their thirties to have a family and some women are deciding not to follow that path at all. Almost half (48 per cent) of all births in Australia are to women 30 years and over. People entering parenthood generally feel an impact on their work and social life, and the relationship to their partner may change as a result of this new role. Readjustments may be required in several areas in order to fulfil these different demands, which can be stressful to manage.
Work pressures may be increasing, and additional financial responsibilities are often apparent, with childrearing costs and mortgage repayments all taking their toll.
This can, however, be a marvellously rewarding time of life, especially if these additional pressures are well managed.
It is also a time of life to strengthen the foundations of health. We can make positive or negative impacts on our health all throughout our lifetime, but in our thirties, we tend to become more aware of health issues, and the impact that diet and lifestyle can make on our long and short-term health. This could be called the make or break time for looking at overall health and lifestyle issues. For example, if a person gives up smoking by the age of thirty-five, their life expectancy will not differ much from that of a non-smoker.
With body image an issue that simply won’t go away, weight management is a perennial issue for many Australian women and men. Overweight and obesity remains a problem, as 65 per cent of men and 45 per cent of women are considered to be overweight or obese in Australia.
The major health issues in this decade tend to be related to fertility and hormonal health, pregnancy and breastfeeding, stress management, maintaining energy, and looking at strategies to improve health and fitness.
Fertility
Reproductive health requires health on all levels – mental, physical and emotional. It is important for the diet to contain a full range of macro and micronutrients to support the function of the whole body, including the reproductive organs.
Pre-conception care is becoming more recognised as an important preparation for both men and women. To ensure the best chances of health for the infant, both parents should look to their health and fitness prior to conceiving a child. Both should give up or reduce the intake of environmental toxins such as cigarette smoking, excessive alcohol and caffeine. It is wise to choose a well-balanced diet to encourage the production of healthy sperm, and to prepare and support the woman’s body. Zinc is an important mineral for reproductive health, particularly for men, whilst women need to ensure that they have an adequate intake of the B vitamin folic acid. For those experiencing problems conceiving a child, it is important to remember that there may be a whole range of reasons for this, for example: stress, nutritional deficiencies, being over or under weight, ingesting excess amounts of coffee or alcohol as well as medical reasons.
Many people are now turning to complementary medicine practitioners to assist them with fertility issues. Orthodox medicine can of course help in some cases, with the chances of falling pregnant on IVF reaching 18%.
Pregnancy & Breastfeeding
During pregnancy, a woman’s body needs more of most things nutritional. There are increased requirements for all vital minerals, particularly iron and calcium. Calcium is especially important, as during pregnancy, the growing child can extract up to 7% of a woman’s calcium stores from her bones, if dietary requirements are not reached. Ensuring adequate calcium intake at this time can reduce the risk of suffering from reduced bone density and osteoporosis later in life.
The B vitamin folic acid is particularly important in the first trimester of pregnancy. It is essential for the proper development of the nervous system and the prevention of neural tube defects such as spina bifida. Ideally a woman should take this nutrient prior to conception and through at least the first trimester of pregnancy.
A nutrient known as DHA, which is found in fish oil (and also in breast milk) has been found to be particularly important. It has a role in the structure and function of the brain, retina and nervous system. As a population, we are not eating as much fish as in previous generations and this has had an impact on DHA levels.
Pregnancy is also an important time to prepare for the physical and emotional challenge of parenthood, especially for first time parents. Pre-natal classes may be beneficial, as well as speaking to people who have been through this most wonderful of life changing experiences.
Stress
Stress affects everyone differently, but what it does do for everyone, is increase his or her nutritional requirements. High-pressure lifestyles require extra nutritional support, and filling the nutrient gap is an important part of health maintenance. B vitamins are utilised by the body in the production of stress hormones, causing an increased need for these essential nutrients. The mineral magnesium is also in high demand at these times, and inadequate amounts can predispose the body to muscle aches and spasms, irritability and increased blood pressure.
It’s important to get the balance right in all aspects of life, including nutrition. As life becomes more sedentary, we may need less calorific input, but a better quality of input, as mental stress requires nutritional support. Psychological stress may also lead to decreased immunity, so nutrients such as vitamin C may be indicated.
Many people turn to alcohol to help deal with their stress. In fact 35% drink at a level that can cause short-term harm. Whilst drinking one or two standard drinks a day is not harmful, and may indeed be beneficial to health, drinking to excess solves no problems. It may cause nutrient deficiencies, particularly of B vitamins, as well as many health and social problems.
Maintaining Energy
Whilst some people’s energy levels may be undiminished, the pressures that occur in this decade may take their toll on our general vitality. Nutrient deficiencies can contribute to lowered energy levels. B vitamins are essential to help convert the energy in food to metabolic energy, whilst iron is important for oxygenation of our body tissues. Iron deficiency is common in women who menstruate, and iron deficiency is the most common deficiency worldwide. It is a common cause of reduced energy levels in women during their reproductive years.
Sleep deprivation may also diminish energy levels as well as affecting mood and our ability to concentrate. Reduced hours of sleep are common owing to childrearing or insomnia, possibly related to stress levels. Valerian is a useful herb to assist with increasing the quality of sleep.
The herbs Siberian ginseng and Korean ginseng have long been used to improve energy. They also help to reduce the detrimental effects of stress on the body.
Health & fitness
Maintaining a balance between work and family can be difficult enough, without trying to incorporate a fitness program into an already busy schedule, but the benefits of regular exercise are becoming more and more recognised for the health of the mind as well as the body. Benefits include:
- Maintenance or improvement of bone density
- Improved cardiovascular health
- Increased vitality and quality of life
- Improved weight management
- Increased balance and flexibility
- Better sleep
- Decreased levels of anxiety and depression
With adult participation in sufficient physical activity for a health benefit declining from 62% in 1997 to 57% in 2000 it is clear that many people are maintaining an unsatisfactory level of physical activity.
Exercise has to be enjoyable for regular participation to be encouraged. Maybe a dance class is the way to go, but whatever you choose, try to combine some aerobic exercise with weight bearing exercise. Guidelines suggest 30 minutes of moderate intensity exercise should be taken on most, preferably all days. Also try to increase the amount of incidental exercise in your day, for example, taking the stairs instead of the lift, carrying the groceries or walking to work if feasible.
REFERENCES
- Australia’s Health 2002. Australian Institute of Health and Welfare
- Savidge G, Wahlqvist M, Lee D, Snelson B. Agefit, fitness and nutrition for an independent future. Sydney: Pan Macmillan, 2001.
- Haas EM. Staying healthy with nutrition. Berkley, California: Celestial Arts, 1992
- Women’s health 99/00. Guildford, Connecticut: Dushkin McGraw-Hill, 1999
- Manber R, Allen JJ, Morris MM. Alternative treatments for depression: empirical support and relevance to women. J Clin Psychiatry 2002 Jul;63(7):628-40
