5 Things You Can Do in Your 30s to Set Yourself Up for a Long, Healthy Life
As you enter your 30s, it’s important to start thinking about your long-term health. Taking proactive steps now can help ensure that you live a long and healthy life well into your later years. Here are five things you can do in your 30s to set yourself up for a long, healthy life:
The Longevity Diet: Easy, Science-Backed Ways to Eat (and Drink) for a Long, Healthy Life
Eating for a longer, healthier life doesn’t need to be complex and expensive. In fact, some of the most nutritious foods are cheap, accessible, and easy to cook. One of the key aspects of the longevity diet is avoiding ultra-processed foods and instead focusing on home-cooked meals rich in protein, fiber, and cruciferous vegetables.
One of the easiest and most accessible foods you can incorporate into your diet is beans. Beans are packed with protein and fiber and can be prepared in a variety of simple, healthy recipes such as soups, chilis, and pastas. They are also a staple in “blue zones” diets, which are diets followed by people who live the longest, healthiest lives in the world. Aim to include at least half a cup of beans in your daily diet.
In addition to beans, there are several other longevity-boosting foods that you can easily find in your regular grocery store. These include olive oil, honey, nuts, starchy carbs like squash and sweet potatoes, and leafy greens. Adding these ingredients to your grocery list can help enhance your overall health and well-being.
Save Time with a Nutrient-Dense Smoothie
If you’re looking for a quick and easy way to boost your longevity, consider incorporating smoothies into your daily routine. Smoothies are a convenient and delicious way to pack in a variety of nutrients without requiring extensive cooking skills. They are a favorite among doctors, athletes, and biohackers who are focused on longevity.
Start your day with a nutrient-dense smoothie that includes ingredients like berries, chia seeds, hemp seeds, and protein powder. This will provide you with a substantial amount of protein and essential nutrients to kickstart your day. Smoothies can be customized to your taste preferences and dietary needs, making them a versatile option for maintaining a healthy lifestyle.
Drink Water and Limit Alcohol Consumption
When it comes to hydration, water is your best friend. Staying properly hydrated is essential for overall health and well-being. Aim to drink between 90 to 125 ounces of water daily, although the exact amount may vary based on your personal stats and habits.
While there is some evidence suggesting that moderate alcohol consumption may have health benefits, it’s best to limit your intake. Excessive alcohol consumption can have negative effects on your health and increase the risk of various illnesses. It’s also important to avoid sugary drinks such as sodas and juices, as they are linked to a higher risk of conditions like liver cancer.
Instead of reaching for alcoholic or sugary beverages, opt for seltzer water, coffee, or tea. These options can provide hydration and additional health benefits, thanks to the antioxidants they contain. Just remember to consume them in moderation and be mindful of the added sugars and creamers that can diminish their health benefits.
By incorporating these five strategies into your lifestyle in your 30s, you can set yourself up for a long, healthy life. Remember, it’s never too early to start prioritizing your health and well-being.
