The Challenge of Turning 30
For many women, the thirties are a period of significant change. According to renowned nutritionist Rujuta Diwekar, this decade is pivotal for long-term health. It's when bone mineral density typically reaches its peak, but it's also when subtle hormonal
transitions begin. These shifts can manifest in various ways, including changes in weight, skin, hair, and menstrual cycles. Diwekar points out that while fitness might have felt almost effortless in your 20s, many women notice it becomes more challenging to maintain their weight and energy levels as they approach their mid-to-late 30s. She uses actress Karisma Kapoor as an example, noting that her sustained fitness in her 50s is not due to a single secret but rather the 'cumulative benefit' of healthy habits established in her 30s. The goal, therefore, isn't to fight against your body but to work with it by adopting sustainable practices.
1. Focus on Exercise, Not Weight Loss
The first and perhaps most important shift in mindset is to stop making weight loss the only goal of your fitness routine. Diwekar advises women to move away from the weighing scale and instead focus on consistency. She recommends aiming for at least three hours of exercise every week. This regular physical activity is crucial for supporting bone health, which becomes increasingly important as women age. Rather than viewing exercise as a punishment for what you ate or a tool to simply shed kilos, it should be seen as a way to build strength, stamina, and mobility. This approach helps create a sustainable fitness routine that you can stick with for years. Diwekar highlights that consistent exercise helps maximize bone mineral density, which is foundational for staying strong and active in your 40s, 50s, and beyond. Strength training, in particular, can help reverse the natural muscle loss that occurs with age.
2. Don't Follow Extreme Diets
Diwekar’s second major piece of advice is to steer clear of restrictive diets that demand you cut out entire food groups. In an era of trending diets that often villainize carbohydrates, sugar, or even dinner, she advocates for a more balanced and enjoyable approach to eating. The problem with extreme diets is that they are difficult to sustain and can lead to nutritional deficiencies. Food should remain a source of pleasure and nourishment. Completely eliminating staples like rice or other carbohydrates without a valid medical reason is counterproductive. Instead, the focus should be on a varied diet that includes local and seasonal foods. Diwekar has previously advised counting your 'carbon footprint, not calories', which encourages choosing foods that are grown locally and traditionally, as they are often healthier for both you and the environment. This philosophy promotes balanced eating over deprivation, ensuring your body gets the wide range of nutrients it needs to function optimally.
3. Prioritise Essential Nutrients
The third pillar of health in your 30s involves paying close attention to specific micronutrients that play a vital role in women's health. Diwekar specifically highlights the importance of Vitamin D, Vitamin B12, iron, and calcium. Deficiencies in these key areas are common and can significantly impact your energy levels, hormonal balance, and overall well-being. Hormonal changes during this decade can affect your menstrual cycle and premenstrual syndrome (PMS), making balanced nutrition even more critical. For instance, Diwekar has recommended incorporating ghee into meals, noting that essential fatty acids can aid fat loss and help regulate blood sugars. She also suggests that traditional foods like root vegetables, which are rich in antioxidants and act as prebiotics, should be a regular part of your diet. Ensuring you get enough of these essential nutrients through a balanced diet is a proactive step toward managing the physiological changes that come with age.
