Understanding the Shift in Your 30s
According to renowned nutritionist Rujuta Diwekar, the third decade of life is a pivotal time, especially for women. It's a period where bone mineral density reaches its peak, but it also marks the beginning of a 'silent transition' in hormones. Progesterone
levels can begin to decrease, leading to estrogen dominance, which may manifest as an expanding waistline, changes in skin and hair, and shifts in the menstrual cycle. Rather than viewing this as a battle against the scale, Diwekar reframes it as an opportunity. The habits you cultivate in your 30s are not about a quick fix but about building a foundation for good health that will serve you through your 40s, 50s, and beyond. This philosophy is about consistency over intensity, and creating a lifestyle that supports long-term well-being.
Habit 1: Focus on Exercise, Not Weight Loss
The first major habit Diwekar advocates is a mental shift: stop making weight loss the primary goal of your physical activity. Instead, focus on the act of exercising itself. She recommends aiming for a minimum of three hours of exercise per week. This consistent movement is crucial for maximising bone mineral density, which is vital as you age. The objective is to build a sustainable routine with activities you genuinely enjoy, whether it's strength training, dancing, brisk walking, or cycling. By prioritising strength, stamina, and mobility over a number on the scale, you build a healthier relationship with fitness. Diwekar often points out that muscle loss accelerates after 30, and regular strength training is one of the most effective ways to counteract this, which in turn supports metabolism and overall health. The goal isn't short bursts of intense workouts for a quick result, but a routine that becomes a non-negotiable part of your life.
Habit 2: Avoid Restrictive and Extreme Diets
Diwekar's second principle is to resist the temptation of extreme, restrictive diets. She strongly advises against cutting out entire food groups like carbs, rice, or sugar, or skipping meals like dinner in an attempt to lose weight. Her philosophy centres on the joy of eating and the importance of traditional, local food. Eliminating foods can lead to micronutrient deficiencies in essentials like Vitamin D, B12, and iron, making the body's natural hormonal transitions more difficult. Instead of deprivation, she champions eating wholesome, home-cooked meals. This includes embracing traditional fats like ghee, which she says helps regulate metabolism. The core idea is that sustainable health cannot be built on a foundation of punishment and restriction. Food should be a source of nourishment and pleasure, and a balanced diet that includes all food groups is necessary for long-term hormonal balance and vitality.
Habit 3: Prioritise Consistency and Self-Nurturing
The third overarching habit is to embrace a mindset of love and nurturing, not deprivation. This involves starting small and being consistent. Diwekar often says that doing a little bit now is far better than planning to do a lot later. This could mean starting with just one session of weight training a week or taking a light post-dinner stroll, a practice known in India as 'Shatapavali'. This gentle walk aids digestion, can help regulate fasting blood sugar, and improves sleep quality. Another key aspect of self-nurturing is managing your environment, specifically by reducing screen time before bed and upon waking. This helps regulate your body's natural circadian rhythms, allowing for better mental and physical restoration. The ultimate goal is sustainability; Diwekar suggests that a healthy and lasting weight loss is around 5 to 10 percent of your body weight over an entire year, not a drastic drop in a few weeks. This slow, steady approach ensures that the healthy habits you build truly last a lifetime.
