How to care for your body after 30-35 years: moisturizing, drying and cleansing

Balanced diet

Any proper diet should be based on proper nutrition at 30:

• whole grain foods: porridge, pasta, baked goods;
• the freshest vegetables and fruits;
• healthy fats;
• high-quality proteins (low-fat milk, eggs and some types of meat).

This small list actually contains quite a large number of products. By skillfully combining them, you can make any dish.

With such nutrition, the body receives a sufficient amount of energy, a building base for cells, and the gastrointestinal tract is stimulated and the body is provided with necessary minerals and vitamins.

Running from old age. How to take care of your skin after 30

For many women, age 30 is when the first signs of aging begin to appear. Some people think that since there are no wrinkles, there is nothing to talk about. The former urgently rush to stock up on anti-aging cosmetics, the latter still think that they do not need care. In fact, 30 years is the milestone when your skin gradually turns from young to mature: irreversible processes have already started, the production of collagen, elastin and its own hyaluronic acid decreases. This is why proper care is so important during this period. How to prevent the appearance of new wrinkles, get rid of signs of fatigue under the eyes and dull complexion, says plastic surgeon, dermatologist-cosmetologist Madina Bayramukova .

1. The required minimum of cosmetics . For young skin up to 30 years old, one moisturizer is enough for all occasions. After 30, you should approach the choice of creams more carefully. At this age, you can no longer get rid of it with just one remedy. So, you will need a day moisturizer that suits your skin type, a night nourishing cream, and an eye cream. In addition, skin care after 30 includes proper cleansing and toning of the skin in accordance with its type, because this is the key to its health and beauty, therefore, you will need at least a cleanser (gel, foam, etc.) and tonic. Don’t forget about the skin around your eyes - you should always have a product on hand to gently remove makeup: a special lotion or micellar water, etc.

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2. Don't forget about protection against photoaging . Cosmetologists call sun exposure the No. 1 risk factor, leading to premature skin aging and the formation of wrinkles, primarily on the face. Therefore, the moisturizer you use daily must have SPF protection. Moreover, it is necessary to use this product not only in summer or on vacation, but in winter and autumn within the city, even when it is cloudy outside!

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Craving something salty! Making scrubs at home

3. Do not over-clean your skin . We hear every day that cleansing the skin stimulates renewal of the epidermis, which, in turn, stimulates the production of collagen and elastin, rejuvenation at the cellular level, etc. But cleansing is different from cleansing, especially when it comes to home procedures: scrubs, peelings, masks, if used incorrectly, can cause more harm to the skin than good - for example, lead to dryness, irritation, allergies and premature wrinkles. Remember the main rule: you can scrub normal skin no more than 1-2 times a week. For dry and sensitive skin, instead of scrubs, it is better to use gommages once every 10 days. Keep in mind that problem skin is most often sensitive, so you need to be very careful when cleansing it at home.

4. Avoid sudden changes in temperature! It is unknown where the tradition of washing with ice water came from, but it is better to forget about it completely. Today we can say with confidence that excessively cold water, just like too hot, can cause damage to the skin - causing peeling, irritation, and redness of the epidermis. The fact is that cold water constricts blood vessels, and hot water, on the contrary, expands them: as a result of the action of both, a feeling of tightness of the skin occurs. These sensations after washing were good in adolescence, now, when you are over 30, a similar feeling arises for one simple reason - dry skin due to improper cleansing, which, in turn, provokes the appearance of wrinkles. If you care about your face, it is better to avoid temperature changes and wash your face with warm or slightly cool water.

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Facial serums: what they are and how to use them

5. Use serums from time to time . Your age does not yet require daily use of serums, so you can use them in courses of 1-2 months with breaks (1-2 times a year). Why do you need serums? Unlike creams, they contain a whole range of biologically active substances in a concentrated state, which allows them to penetrate into the deep layers of the epidermis and act there. You need to apply the serum twice a day under your regular cream after cleansing the skin. Thanks to the active ingredients, serums help even out complexion, restore healthy shine, elasticity and firmness to the skin.

6. Pay special attention to caring for the eyelid area . The first wrinkles in this area may appear at the age of 20-25 years, so it requires a more careful attitude towards yourself. If at 20 you could afford to wash your eyes with regular facial gel, then at 30 it’s time to stop this practice and use only special products. At the age of 30, many women already experience swelling under their eyes after sleeping. To get rid of them, you need, firstly, to change your drinking regime and not drink 2 hours before bedtime. Secondly, use cotton pads soaked in tonic, which contains soothing and lymphatic drainage components. To achieve the best effect, they can be left under the eyes for a few minutes. Hydrogel patches are ideal for the same purposes; they perfectly relieve puffiness, lighten dark circles, improve blood circulation and generally give the face a fresh look. Another important tip: never apply eye cream and face moisturizer before going to bed, otherwise you will wake up with swelling in the morning. This should be done at least 1-1.5 hours before you are planning to go to bed.

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7. Visit a cosmetologist . Regular home care is necessary and important, but it will be difficult to prevent the appearance of new wrinkles or get rid of those that have already appeared. Only professional care can do this, which at this age is aimed more at cleansing, moisturizing, and nourishing the skin. These are all kinds of cleansing, peeling, masks and other care procedures. You should also not deny yourself such pleasure as a massage. This is one of the inexpensive, but at the same time effective procedures for maintaining beauty. To get the desired effect, it is best to do facial massage not once, but in courses of 5-10 procedures several times a year. It perfectly stimulates blood circulation, reduces swelling, starts the process of tissue regeneration, the synthesis of collagen and elastin, improves skin tone, eliminates wrinkles and prevents the appearance of new ones. Twice a year, women 30+ can also be recommended a lymphatic drainage massage procedure, which is more effective than conventional manual massage. This procedure involves the deeper layers of the epidermis and allows you to get rid of such signs of aging as emerging nasolabial folds.

Tricks of proper nutrition

1. Try to eat whole grains and plant foods. At a minimum, your portion should consist of ¾ vegetables, as well as a side dish of whole grains or legumes. This will enable the body to extract the required amount of fiber from food, and also not experience hunger for a long period. It is advisable to take fruits and vegetables that grew exactly in the places where you live, as they are optimally digestible.
2. You should not reduce the value of calcium, since proper nutrition is the basis. Women are at high risk of developing osteoporosis and causing fractures. Hormonal changes that begin after 30 force you to take more care of yourself. For such care, the menu must be filled with a sufficient number of foods that contain a lot of calcium. Always buy milk that has a minimum fat content. If you are intolerant to cow's milk, replace it with goat's milk. Plant sources of calcium include Brussels sprouts, beans and broccoli.
3. Iron in the body should not be reduced to minimum levels. Often a person does not think about what he eats. Such carelessness often leads to problems that are associated with a lack of a substance. Iron is a substance that, like calcium, is very deficient in the female body. If your hemoglobin level is poor, you are constantly pale, and your nails are peeling, you most likely have an iron deficiency. Foods that contain the most iron are: red meat, chicken thighs.
4. Minimize your consumption of alcoholic beverages and coffee. Women who drink more than 2 drinks of alcohol per day risk the development of osteoporosis. Caffeine flushes calcium from the body, so you should not drink more than one cup of coffee per day.
5. Eat only the right proteins. Protein is the basis of our diet. It is not realistic to survive on carrots alone, although this would be the cheapest healthy food. It is also necessary to consume animal protein, since with its help the body is saturated with essential amino acids that are absent in plant proteins. You need to eat food with the right protein at least every other day.

✔ Lifestyle after 30

Women after 30 should clearly analyze their daily routine, diet and rest, habits, number of hours of activity and walking. After such an analysis, it is possible to determine whether the lifestyle at thirty is sufficiently correct, or requires adjustments.

It's not too late to start a healthy lifestyle at thirty. It’s worse if even during these years a woman does not want to give up bad habits.

Moreover, bad habits include:

• Poor nutrition
• Non-compliance with sleep patterns, its duration,
• No outdoor walks
• Passive lifestyle at 30, giving up sports,
• Smoking,
• Love for alcohol
• Excessive consumption of coffee, strong tea.

The correct lifestyle of a woman is not a fashion requirement. This is the most powerful prevention of aging of the body and the development of many diseases, including those associated with the heart, digestive organs, lungs, blood vessels, etc.

How much protein does a woman need?

The need for protein should be calculated based on a person’s weight and approximate calorie consumption.

The female body should receive at least 0.8 grams of protein per 1 kg. For example, if a woman weighs 60 kg, she should consume at least 54 grams of protein per day. Protein not only helps you feel full for a long period of time, but also provides a maximum burst of energy and reduces the likelihood of developing osteoporosis and obesity.

1. Women who are breastfeeding should increase their protein intake by 25 grams. This will help ensure that breastfeeding does not greatly deplete the body.
2. Older women should consume even more protein, 1.0-1.5 grams per kg, as this makes it possible to avoid osteoporosis.
3. Divide your protein into a couple of meals. A great option is to mix vegetables with foods containing protein. It is worth remembering that if you consume less than 15 grams of protein per day, health problems may arise.
4. Chemical protein. Despite the fact that people do not particularly “respect” sports nutrition products, these products can be consumed. If a person plays sports, his day is completely busy and there is no free time at all, then it may be that there is simply no physical opportunity to eat food by the hour and fully select the right amount of nutrients. Because of this, metabolism may increase, the body will require additional amounts of proteins and carbohydrates, for this reason, even debutante athletes need to increase their protein dose to at least 1 gram per 1 kg. Protein shakes can help with this; they can even help you eat properly at work.

What should you do at 30 to feel great at 60?

Find your favorite diet

According to scientists, 32 years is exactly the age when you should start following a certain diet in order to avoid health problems that can begin after 40 due to an unbalanced diet.

Exercise regularly

Regular exercise is one of the most important health rules for women after 30. Experts advise paying special attention to the word “regular”, since fitness classes “according to your mood” will not bring you much benefit.

Join the Meatless Mondays movement

According to recent research by Harvard University scientists, completely avoiding meat at least once a week reduces the risk of heart disease by 20%.

Do Kegel exercises

According to statistics, about 40% of adult women suffer from urinary incontinence. Do you want this problem not to affect you? Then, to strengthen your pelvic muscles, do Kegel exercises, at least 30 approaches a day.

Have your breasts examined monthly

Women over 30 should check their breasts themselves every month and report any pain, lumps, rashes or changes in breast shape to their doctor immediately. If your mother had breast cancer, then you should have periodic mammogram screenings starting at age 35.

How to maintain a diet?

The diet directly affects the emotional background, stress resistance and the risk of eating more than necessary. By choosing the right foods for yourself and developing the habit of constantly eating healthy, you will be able to lose excess weight and become healthier.

1. You should never ignore breakfast. Numerous analyzes confirm that people who regularly eat breakfast are much better at losing excess weight than those who only drink coffee in the morning.
2. Always eat at regular intervals. It has been proven that it is best to eat after two to three hours. During this time, food is digested and leaves the stomach into the duodenum, although there are also foods that need more time, for example, smoked wings. For this reason, if it happens that you showed a little weakness and ate something that was not entirely dietary, you should not reproach yourself. Just eat something lighter at your next meal and reschedule that meal for a later time. It is optimal if you eat 5 times a day - 3 solid meals and 2 light snacks, this is called proper nutrition over time.
3. Try to completely give up sweets. Jumps of insulin and glucose in your body after something sweet will only allow you to calm down for a short period of time, and then you will have a desire to consume them again and again. Thus, sweet tooth lovers can become captive to carbohydrates. Quitting the bad habit of eating cakes can be very difficult, but after just a couple of days, you will be able to feel like a different person. And after a couple of weeks you will see that the weight has gone down.
4. Focus on fiber. Foods like baked potatoes, whole grain pasta, rice and oatmeal significantly increase serotonin levels, which in turn keeps the body feeling full for a long time.

Types of carbohydrates

Complex carbohydrates are “positive”. Since they are found in foods that have a high fiber content, with their help you can feel full for a long period of time and monitor your weight. Most of these carbohydrates are found in:

• brown rice;
• whole grain cereals;
• lentils/peas/beans;
• high-quality proteins (low-fat milk, eggs and some types of meat);
• vegetables.

Simple carbohydrates are “negative”. Such carbohydrates can be obtained by processing foods, for example, sugar beets.

Since there is no fiber in pure refined sugar, sweet drinks and cakes, after consuming these foods there is a significant jump in blood glucose, and this has a very bad effect on the body and leads to problems with excess weight. Do not forget that proper healthy nutrition for weight loss.

You can't give up fat!

For some reason, a large number of women think that by limiting their fat intake as much as possible, they can lose weight in a short period of time.

But this is just a myth. The presence of fat in foods is very important for the body. Hormones are formed from fat and cell membranes are created. Even for the heart muscle it is much more convenient to take energy from fat for its work than from other elements. But there is still some truth here.

To maximize the effectiveness of the diet, you need to reduce the consumption of some fats, and you need to start consuming some fats more actively. These are the basic recommendations for proper nutrition.

"Negative" fats

Trans fats are “negative” fats; they can increase the risk of cardiovascular diseases, strokes, and heart attacks.

Saturated fats. There are a lot of these elements in red meat fiber and whole milk.

Trans fats. They appear as a result of heat treatment of plant-based oils. They are found in large quantities in fast foods. To control your fat intake, it is best to keep a nutrition notebook.

✔ Nutrition after 30 years

Not knowing how to start leading a healthy lifestyle after thirty, you can try organizing your nutrition. This point is very important at the age of thirty. After all, at 35, fasting and excessive gluttony are equally dangerous to your health. Nutrition should be complete and balanced, and food intake should be regular.

Be sure to eat plenty of fruits and vegetables (raw, baked or steamed). Meat and dairy products, fish should not leave the diet. You should avoid flour, fried foods, canned food, smoked meats and semi-finished products.

How can fat make a person happy and beautiful?

• Good fats promote the development of intelligence, assist in solving complex tasks, help strengthen memory, and maintain the functioning of the nervous system at the required level.
• Good fats promote fertility, and it is much easier for a woman to bear a child when her body is fueled by good fats.
• Good fats help keep your skin healthy and smooth and your hair silky.
• Good fats minimize the possibility of overeating, since the foods that contain them saturate the body for a long time.
• Good fats help lower the glycemic index of foods. This will also prevent overeating and weight gain.
• Fats are needed so that vitamins A, D, E, K are absorbed as efficiently as possible.

What role do calcium, magnesium and vitamin D play?

Magnesium and calcium, together with vitamin D, are needed to support the normal functioning of the musculoskeletal system, and this no longer applies only to women.

The need for these elements is very high among people who live according to the Western style and do not follow a proper diet: beef, refined sugars in large quantities, coffee, alcohol and a lack of fruits, vegetables and cereals.

• Calcium. It must be consumed at least 400-1200 mg per day. The most calcium is found in: milk, green vegetables, cereals, beans, garlic. Calcium elements are absorbed into the body over a very long period, no more than 500 mg per meal, so you should not try to eat more than the daily requirement. In addition, an “overdose” of calcium can be harmful to the heart.
• Magnesium. It is advisable to consume at least 500-700 mg per day. Magnesium interacts with calcium. The most magnesium is found in: green leafy vegetables, pumpkin, cucumbers, beans.
• Vitamin D. It is advisable to consume at least 500-900 IU (international units) per day. The easiest way to get the required amount of this element is 30 minutes in the sun. In foods it is most abundant in: eggs, milk, shrimp and salmon.

Maximum fiber - minimum problems

1. The more fiber you consume, the faster you will feel full.
2. The main foods that contain the maximum amount of fiber are vegetables, so adding vegetables to your menu is an easy and convenient option to reduce the number of calories you consume.
3. By helping regulate blood sugar, fiber improves the body's functions of burning unnecessary fat and is very important to have a proper diet for cholesterol. How does this work? During each glucose spike after you eat a cake, insulin begins to be released. After all the sugar is utilized, insulin drops sharply. And in order for proper fat burning processes to occur, the presence of such sharp jumps in glucose and insulin should not be allowed. Any sweet apple will not provoke a big jump in insulin and sugar, so always choose the right dessert for yourself.
4. If you constantly eat large amounts of fiber, your intestines will always function very well, and therefore, no fats will be able to stay there for long.
5. If you eat vegetables and fruits every day, you not only saturate your body with fiber - you give it minerals, vitamins and energy.

Proper diet for weight loss for a week for women over 30

When switching to such a nutrition system, it is recommended to create a menu at least a week in advance. Then you will be able to take into account all the rules and make your diet varied. Its calorie content should be no more than 2000 kcal, but this is with increased physical activity. If a woman moves little, she needs to consume no more than 1500 kcal. Carbohydrates should make up at least half of the daily nutrient intake, 30% are proteins, 20% are fats.

Carbohydrates

Often women who want to lose weight give up carbohydrates. But these are important nutrients that are essential for health. This is a source of energy; they cannot be excluded. With a lack of these substances, performance decreases, mood worsens, and weakness appears.

But you need to be able to distinguish between healthy and harmful carbohydrates. There are fast ones that immediately break down and enter the blood, leading to an increase in glucose levels. They cause quick satiety, but soon hunger appears again. And excess glucose turns into fat deposits. Therefore, sources of fast carbohydrates must be excluded. These are sweets, confectionery, pasta. Bananas, dried fruits, honey are allowed, but not more than 10% of the daily calorie content.

Products with complex carbohydrates should make up 40-60% of the daily calorie intake. Most of them are recommended for breakfast and lunch. You need to get these substances from the following foods:

• buckwheat, oats, brown rice;
• pasta;
• whole grain bread;
• potato;
• lentils, peas.

Squirrels

Protein is necessary for the normal functioning of the body. Proteins serve as building materials for cells and provide essential amino acids. Animal products are needed because some vitamins are found only in them.

A woman needs to consume 0.8-1 g of protein per 1 kg of weight daily. This is approximately 50-80 g. With age, it is recommended to increase its amount to avoid osteoporosis. The need for protein also increases with active physical activity. If a person eats less than 15 g of protein per day, health problems may develop. Muscles become exhausted and metabolism slows down.

Protein is best absorbed from the following foods:

• poultry, rabbit meat;
• egg white;
• fish, seafood;
• low-fat dairy products, cheeses;
• beans, lentils, green peas, soybeans, mushrooms.

Fats

You can't completely give up fat either. They are involved in the production of hormones and the functioning of the nervous system. With their help, nutrients are absorbed. It is recommended to eat 80-100 g per day.

But not all fats can be consumed. You need to give up margarine, trans fats, overcooked vegetable oils, cooking oil, lard, and fatty meats. Limit your consumption of butter. Fats should be obtained from the following foods:

• olive, corn, linseed oil;
• fish, fish oil;
• nuts, seeds;
• avocado.

It is not recommended to consume low-fat dairy products. They will not help you lose weight, they will simply become useless, since without fats calcium and other nutrients will not be absorbed. The fat content of dairy products should be 3-5%.

Microelements

Metabolic disorders can occur due to a lack of minerals and vitamins. Regular intake of the following microelements is especially important:

• iron is found in red meat, liver, pomegranates, figs;
• calcium in cottage cheese, milk, cheeses, sesame seeds, herbs;
• magnesium can be obtained from pumpkin, beans, green vegetables, oatmeal;
• phosphorus from dairy products, broccoli, fish, cereals;
• vitamin D - from fish, eggs, milk;
• vitamin A is found in carrots, fish, pumpkin;
• vitamin C – in citrus fruits, kiwi, currants.

Cellulose

When choosing a weight loss menu for a week for women 35 years old for the summer based on the principles of proper nutrition, they usually include a lot of fresh fruits and vegetables. Their benefits for weight loss can be explained by the large amount of fiber. This substance promotes satiety, as it fills the stomach and intestines and stimulates their work. Fiber prevents sudden surges in blood sugar and cleanses the digestive tract of toxins.

Women over 30 years of age are recommended to consume 25 grams of fiber daily. Most of it is in whole flour bread, buckwheat, oat bran, fruits, and vegetables.

How to eat more fiber?

• Women who have passed the 30-year mark should consume at least 25 grams of fiber per day daily, after 50, respectively, 21 grams of fiber per day, this is exactly what proper nutrition for the elderly is.
• A good source of fiber is whole grain wheat, barley, buckwheat, as well as carrots, peaches and apples.
• Nutritious breakfast. let your first dish every day be a bowl of porridge. To make this porridge as healthy as possible, add chopped fruit to the porridge.
• Don't be afraid of change. Swap the white rice that you previously regularly consumed in your diet for brown rice, and instead of bread, start eating whole grain counterparts.
• Always have snacks throughout the day; pears and apples are the easiest options to snack on at work.
• Start adding legumes, nuts and seeds to the dishes you prepare and create a recipe for proper nutrition for weight loss for a month. Start eating soups with rice and barley. Such dishes are much more nutritious and beneficial for a woman’s body after 30.

How to maintain youth after 30?

Home \ Women after 40 \ How to maintain youth after 30?

One of the most important problems that arises today for almost every woman after 30 is a change in figure.

After 30, the consequences of the lifestyle chosen in youth begin to appear. Statistics say that after 30 years, 33% of women are overweight. Poor nutrition and lack of diet leads to digestive disorders. And this in turn leads to a change in the shape and size of the abdomen. Fermentation processes begin in the intestines, the stomach protrudes.

Fat deposits in the abdominal area are the first signals of incipient hormonal changes in a woman’s body - insufficient production of the hormone estrogen. Overload of the nervous system, intense and prolonged work, frequent stress cause the adrenal glands to produce a lot of the hormone cortisol - this is the second reason for abdominal growth. It is the hormone cortisol that provokes the deposition of fat in the abdominal area.

Also, the increased work of the adrenal glands is indicated by the protrusion of the vertebrae in the cervical spine. The mass of the neck and upper body increases, and the buttocks, on the contrary, decrease. Slowly but surely, osteochondrosis is approaching. All this is the result of a sedentary lifestyle. The lifestyle you chose several years ago.

The only and most correct way out that can stop the approaching aging of the body is regular fitness classes. Buy scales, start exercising and control your weight. We recommend going to the gym 3 times a week!

Fat mass is less than muscle mass. After some time, when you burn your fat, the weight will stop decreasing and even begin to increase little by little. During intense training, this is an indicator that the muscles are growing. Nowadays, strength training on machines is much more important than exercise on the heart (aerobics, running). Three hours a week of strength training is enough to speed up your metabolism. With muscles, everything is clear - either you gain muscle mass or lose it. There is no longer any time to hesitate. At this age, muscles begin to melt quickly.

Here you will need daily sanitary pads that hide intimate body odors. It is recommended to use anionic panty liners. They absorb moisture and at the same time generate ionized air in the pelvic area. Such air in the mountains, near the sea, after a thunderstorm... Healthy ionized air does not allow bacteria to multiply. Bacteria, as well as intimate odors, do not spread. Using anion pads for critical days (daytime), you can do fitness even on the days of menstruation.

After 30 years, it is generally useful for women to switch to using anion pads, not only for daily use, but also on menstruation days. They have a strong healing effect and protect the female body from infections and inflammation. After 30 years, the immunity of many women begins to gradually decline. Therefore, anionic pads take care of the female body and protect against vaginal infections. In terms of their hygienic properties, anionic pads are significantly superior to all existing traditional pads. Thus, Vin Ion anion pads absorb more than 100 ml of liquid. This pad can be worn throughout the working day without fear of leakage.

And don’t forget - the sooner you start doing fitness and using anionic pads for intimate hygiene, the longer you will maintain your youth!