Canva
30's
Health Hacks for the Decade of Balance
Your 30s are often described as the “best of both worlds.” You’re still young, vibrant, and full of potential, but life starts throwing some real curveballs—career stress, family planning, friendships that need extra effort, and, let’s be honest, your metabolism slowing down a bit.
Sound familiar? If you’re nodding along, you’re not alone.
This decade is all about finding balance. Here’s how to navigate the health challenges of your 30s like a pro.
More From FGB
Why Does My Metabolism Feel Like It’s on Strike?
It’s not just in your head your metabolism naturally begins to slow in your 30s, which means your body burns fewer calories at rest. You might notice that the indulgences you got away with in your 20s seem to “stick” a little more now.
What You Can Do
Boost Protein Intake
Protein helps maintain muscle mass, which supports a healthy metabolism.
Strength Train
Muscle burns more calories than fat, even at rest. Aim for two to three sessions a week.
Prioritize Sleep
Sleep deprivation disrupts hunger hormones, making you more likely to overeat.
Muscle mass declines by about 3–8% per decade after age 30. Regular strength training can slow this process significantly.
More to explore
Why Is My Skin Suddenly Acting Up?
You thought acne was just a teenage thing, right? Surprise—hormonal fluctuations in your 30s can bring it back with a vengeance. Add in the first signs of aging (hello, fine lines), and it feels like your skin has a mind of its own.
What You Can Do:
Stick to a Consistent Routine
Cleanser, moisturizer, and sunscreen are non-negotiables.
Add Targeted Treatments
Retinol for fine lines and salicylic acid for acne are great go-tos.
Hydrate Inside and Out
Drink plenty of water and use a good-quality moisturizer.
By your 30s, collagen production decreases by about 1% each year. Protect your skin by wearing sunscreen daily—even indoors.
Why Am I So Tired All the Time?
Between work, relationships, kids (or thinking about having them), and everything else on your plate, fatigue can feel like a constant companion.
What You Can Do
Fuel Your Body
Ditch the quick fixes like energy drinks and focus on nutrient-dense meals.
Check Your Vitamins
Iron, vitamin D, and B12 deficiencies are common culprits for low energy in women.
Make Sleep Sacred: Create a bedtime routine and stick to it—even on weekends.
Women are twice as likely as men to experience insomnia, often triggered by hormonal changes or stress.
Why Does Exercise Feel Harder Than It Used To?
Maybe you used to run 5 miles without breaking a sweat, and now even a 20-minute workout feels like a marathon. This isn’t a sign to give up—it’s a sign to adjust.
What You Can Do
Train Smarter, Not Harder
Focus on lower-impact activities like yoga or Pilates if high-intensity workouts feel too taxing.
Incorporate Recovery
Foam rolling and stretching can help prevent injuries.
Listen to Your Body
Rest days are just as important as workout days.
Recovery time increases with age, making it vital to incorporate rest and flexibility work into your routine.
More to explore
Should I Be Thinking About Fertility?
If family planning is on your radar, your 30s are a key time to understand your options. Fertility naturally declines with age, but that doesn’t mean the clock is running out for everyone.
What You Can Do
Get Regular Checkups
Talk to your doctor about your goals and any concerns.
Understand Your Cycle
Apps and trackers can help you get in sync with your body.
Explore Your Options
From egg freezing to fertility treatments, modern medicine offers many solutions.
By age 35, women’s fertility begins to decline more significantly, but many women still conceive naturally well into their late 30s.
Sign up for Fitgirlbomb's newsletters now to unlock exclusive challenges streaming workouts and more
Why Do Friendships Feel Like So Much Work?
Between busy schedules and new life priorities, it can feel harder to stay connected with your friends. But these relationships are vital for mental health.
What You Can Do
Schedule Time
Treat friend dates like work meetings—non-negotiable.
Try New Activities Together: Book a workout class or take a day trip.
Communicate Openly
Let your friends know you value them, even if life feels hectic.
Strong social connections can increase your lifespan by up to 50%, according to research from Harvard University.
The Bottom Line
Your 30s are a time to build the habits that will carry you through the rest of your life. Sure, it takes a little extra effort to stay healthy, but the payoff—more energy, better skin, stronger relationships—is worth it.
Remember, it’s not about perfection. It’s about progress. So, take it one step at a time, and don’t forget to enjoy the ride. You’ve got this!
Ready to Elevate Your Fitness Game?
Get Pro Workout Tips, Exciting Fitness Challenges, and So Much More!
By signing up, I agree to the Terms of Use (including the dispute resolution procedures) and have reviewed the Privacy Notice.