A woman's body starts changing after 30 — the health habits to build now

After the age of 30, a woman's body gradually begins to change. Hormones, metabolism and nutritional needs all shift. Awareness and care from this age are needed to reduce future health risks.

The changes do not mean nutritional needs fall in step. Calorie requirements may decline after 30, but the need for protein, vitamins and minerals does not. The quality of food therefore matters as much as the quantity.

After 40, these changes become clearer. An important chapter of this stage of a woman's life is menopause, the permanent end of menstruation, which usually occurs between the ages of 45 and 55.

Hormonal changes around menopause can bring symptoms such as reduced bone density, weight gain, fatigue, sleep problems, mood changes and effects on memory. The risk of diabetes and heart disease can also rise at the same time.

That is why women need to take care of their health from the age of 30. Proper eating habits, regular exercise and a healthy lifestyle can reduce many future health risks.

As age increases, the body's metabolism can change, making it easier for extra fat to accumulate. Work pressure, fatigue, illness or family responsibilities mean many women cannot give their own health enough attention.

Sugar, sweets, fast food and high-calorie foods contribute to weight gain, so their intake has to be cut. Rather than delaying weight control, healthy eating habits should be built starting now.

Bone density can also fall with age. After menopause in particular, lower levels of the hormone estrogen raise the risk of bone loss, which can lead to osteoporosis. Back, knee and leg pain and other problems can also develop.

To keep bones healthy, the diet should include calcium-rich foods such as milk, yogurt and small fish. Some time should also be spent in sunlight every day. If needed, vitamin D and calcium supplements can be taken on a doctor's advice. Regular walking and weight-bearing exercise also help maintain bone health.

Women also need to be conscious of heart health. Excess salt, unhealthy fats and processed foods can raise the risk of heart disease. Extra salt in food should be reduced, and pickles, sausages, chips, fast food, canned food and other processed items limited. Deep-fried and very oily or fatty foods should be avoided. Blood pressure, blood sugar and cholesterol levels should also be checked regularly.

Those who drink tea or coffee should watch the amount. Too much caffeine can disturb sleep, and it is best not to drink tea or coffee at night. Water should replace soft drinks such as Coca-Cola, Pepsi and Fanta, and the habit of regularly drinking diet soft drinks should also be avoided. Green tea or unsweetened herbal drinks can be alternatives, though these too should be taken in moderation. Adequate, regular sleep is essential for physical and mental well-being; a lack of sleep can affect the body's functions negatively in the long term.

A balanced diet is important for healthy hair, skin and eyes. The diet should include foods rich in omega-3 fatty acids and antioxidants; sea fish, nuts, seeds, colourful vegetables and fruit are helpful here. Dark green, red and orange vegetables and fruit should be eaten regularly, as their vitamins, minerals and antioxidants support overall health. Alongside healthy eating, there is no substitute for regular exercise: a habit of at least 30 minutes of walking or physical activity every day should be built.