December 13, 2021 3 min read

For some, turning 30 feels like the beginning of the end. Society puts a high value on youth, and the idea of aging is hardly pleasant. However, it’s time to recognize your thirties as the great time they are- a time of growth and a time to hit your stride as a person and in your career. With these tips, you’ll continue to thrive until the big 4-0 comes knocking.

1. Focus On Nutrition

Many women are left in the dark about proper nutrition during their 20s. Fad diets and bad advice leave women with body image issues and a messed-up metabolism. In your thirties, leave that all behind and start with a blank state. Tweak your diet to include plenty of fresh fruit and veggies, dark leafy greens and nuts and seeds. Additionally, go get a blood test to check for deficiencies that might cause long-term problems later on. Women often need extra probiotics, Omega-3s and vitamin C, so don’t be afraid to supplement!

Focusing on nutrients, rather than calories or diets, will help optimize your heart health as well as reduce the risk of age-related problems like osteoporosis.

2. Sleep

The days of all-nighters with nary a dark circle in sight are over. It’s time to get serious about your sleep schedule.

There is a lot of conflicting information out there about sleep. Some people say we can get by on just five hours, and others recommend the traditional eight. Are naps okay or not? Can we use nightlights? What type of pillow is best? There are even apps that are dedicated to tracking the quality of your sleep.

A good first step is to separate everyday life from your bedroom. Keep your room a phone-free, T.V-free and mess-free zone. When you go in your room, your brain will automatically associate that with sleep and you will fall asleep more easily. Just that simple trick will improve the quality of your sleep, and then you can begin experimenting with those bamboo pillows or self-cooling mattresses.

3. SPF!

Sun cream is incredibly important when it comes to maintaining that youthful glow. UVA and UVB rays from the sun contribute to all sorts of nasty issues, from cancer to premature aging.

If you do nothing else for your skin during your thirties (not recommended), make sure to apply sun cream every day to protect your skin and body. Fun fact: most traditional SPF sunscreens only protect against UVB rays- the ones that cause cancer. However, the sun also produces less dangerous UVA radiation that penetrates deep into the skin and causes wrinkles over time. When you’re looking at sunscreen for anti-aging purposes, look for ingredients like titanium dioxide that protect against UVA rays for flawless skin.

4. Mind Over Body…

Your thirties can be a stressful time. Maybe your career is intensifying, leaving you with little time for self-care. Maybe your relationships are becoming more committed or the big questions of marriage and children are looming. All these life changes come with extra responsibility and anxiety. In fact, burnout in your 20s and 30s is a very real phenomenon that hurts thousands of people every year.

Try to take time for your mental and emotional health. Find some hobbies you enjoy, invest in some nice candles, and explore meditation. Spend time with friends and family, just savoring life. The goal is to remain grounded and mindful of success to prevent burnout or too much stress.

5. But Also Take Care Of Your Body

The benefits of exercise are numerous for both your mental and physical health. In a time when around a third of young adults in the U.S are obese, exercise can be dismissed.

The trick with exercise in your thirties is to be consistent. Find something that works for you and something that you truly love doing. For some women, it’s yoga, barre or aerial silks. For others, it’s CrossFit, kickboxing or HIIT. Some women like to exercise together for motivation and support, but others prefer to sweat alone. There is a whole world of different exercises and communities out there just waiting for you to discover it! Find what you like and stick with it for optimal results, both mental and physical.

Hopefully these tips have left you inspired and ready to take on your thirties!

Written by Natalie Bracco for Working Mother and legally licensed through the Matcha publisher network. Please direct all licensing questions to

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