Simple dietary and lifestyle changes women should make after turning 30

Women have always struck a perfect balance between their personal and professional lives. But in order to accomplish this, they often tend to overlook their health and fitness. Ageing is associated with a lot of physical, emotional and hormonal changes in the body. Nutrition plays a key role when it comes to conquering these everyday challenges. (Source: Getty Images/Thinkstock)

Post 30, women usually encounter slow metabolism, weight fluctuations, low energy levels, micronutrient deficiencies and hormonal imbalances. It is very essential to make certain critical changes in the diet to keep these in check. Below, Aman Puri, founder, Steadfast Nutrition, shares some changes a woman should make in her diet post turning 30. (Source: Getty Images/Thinkstock)

Vegetables like broccoli, pumpkin, green leafy vegetables, bottle gourd should also be included in summer to stay fit and fine. (Source: Getty Images/Thinkstock)

Low protein intake may result in muscle loss and weight gain hence it is important to maintain absolute balance in protein, carbohydrate and fat intake. (Source: Getty Images/Thinkstock)

Use fresh vegetables and fruits rather than canned. (Source: Getty Images/Thinkstock)

Increase calcium intake: Post 30, numerous hormonal changes occur in the body of all females. With increasing age, oestrogen hormone level begins to decline, affecting calcium absorption. (Source: Getty Images/Thinkstock)

Low calcium levels not only harm bone density but also increases the incidence of developing osteoporosis in the later stages of life. Therefore, foods rich in calcium like dairy products, ragi, nuts, seeds, broccoli, etc. should be a part of daily diet. (Source: Getty Images/Thinkstock)

Monitor micronutrient intake: Micronutrient deficiencies are often associated with a dip in energy levels. Women should specifically monitor their B vitamins, iron, folic acid and vitamin D levels. Every month women lose iron during their menses and if not taken care, can result in anaemia. (Source: Getty Images/Thinkstock)

As such, one’s digestion is actually the lowest during summers. In order to prevent it from excessive heat, the body turns down its internal heat that’s what we call ‘agni”. That is why, appetite is naturally lower and we crave light foods. (Source: Getty Images/Thinkstock)

Include dietary fibre: Dietary fibre should be an essential part of our diet. High fibre intake not only aids in balancing blood glucose levels post 30, prevent fluctuations but also keeps us satiated for long, provide fullness, boost metabolism and keep a check on the weight. Therefore, women must ensure to have a balanced diet packed with fruits, vegetables and low in processed foods. (Source: Getty Images/Thinkstock)

Add herbs like mint, cilantro and basil, flaxseeds to your diet. They all have cooling properties and are nutritious too. (Source: Getty Images/Thinkstock)

To sum up, it is critical to wisely choose our food options post 30. Diet should be adjusted accordingly so as to meet the body's needs. These minimal changes can bring about greater impact in keeping a women active and healthy. (Source: Getty Images/Thinkstock)

(Source: Getty Images/Thinkstock)