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30 - 40 years

30 - 40 years


After turning thirty, men and women usually carry many different responsibilities, especially the commitement to family and work would usually be seen as the most important in life.

More and more women choose to establish their own family in their 30s, some women choose to completely abandon the traditional way. In addition, as parents, we often feel our working and social lives are affected, as well as your the relationship with your partner because of the new role. In some ways, couple may need to readjust the pace to meet different needs. All these changes are likely to put pressure on us.

Pressure from work may increase, additional financial burden is a common problem, including raising fees and repayment mortgages.

Apart from pressure management. It is the best time to enhance your physique. At the age of thirty and beyond, we will begin to notice various health problems, while understanding how diet and lifestyle could be benificial for our long-term and short-term health. This stage can be said to look at the overall health and lifestyle of success. For example, a person quit smoking at 35 years old, his life will be no different from non-smokers.

Over the past decade, people have the following major health issues: hormone health and fertility, pregnancy and lactation, stress management, vitality, and improve health and physical methods.


Reproductive health needs our mind, body and emotions to remain healthy. Diet should be balanced and try to consume enough macronutrients and micronutrients to support the overall functioning of the body including the genital functions.

More people are aware of the benefit of preconception care nowadays. Parents should pay attention to their own health and physique, so that they can give the best to their babies. Both sides should avoid or reduce being exposed to environmental toxins, such as smoking, alcohol and caffeine intake. In addition,they should also pay attention to a balanced diet, in order to promote sperm health and to prepare the female body for pregnancy. Zinc is an important mineral required for reproductive health, especially for men; women need to ensure adequate intake of vitamin B9 - folic acid. If you are experiencing infertility problems, you must understand that there may be numerous reasons for the cause of this problem, such as: stress, malnutrition, too heavy or too light, drinking too much coffee or alcoholic beverages, and medical factors.

Pregnancy and Lactation Period

During pregnancy, nutrient requirements for women would increase, particularly iron and calcium. Calcium is important because during pregnancy the growing fetus can absorb up to 7% calcium from maternal bone. Pregnant women may seek for calcium supplement if appropriate at this time,so as to reduce the risk of osteoporosis.

For the first three months of pregnancy, folic acid is an essential nutrient for mothers, it can effectively support the development of the fetal nervous system, nerves and blood vessels and to avoid birth defect spina bifida. Women should try to consume this nutrient 3 month prior and during pregnancy.

Fish oil (and breast milk) contain DHA which  is very important for the human body. It has significant benefit for nervous system health, People are consuming less fishes nowadays, which affects the amount of DHA present in our bodies.

During pregnancy, we have to prepare for the physical and emotional challenges, especially for first time parents. Attending antenatal classes for new parents would be great help, to share experiences with other parents and to discuss the most wonderful changes in life.


Pressure could have different impact on each individuals, but one thing is the same for everyone, is to increase our nutritional needs. People under stress needs to consume more nutrients to stay healthy, as stress may affect nutrient absorption in the body. When under pressure/ feeling stressed, the body needs to utilise vitamin B complex to deal with the stress hormones, inceasing the demand of basic nutrients.  Human body also requires a huge demand of magnesium. The insufficient intake of magnesium may cause muscle soreness and cramps, allergies and high blood pressure and other symptoms easily.

Apart from getting the right balance of nutrients, people who have a sedentary lifestyle or doesn't exercise may need less calories, but will need good quality of nutrients, because the nutrients may relieve stress. Psychological stress may damage our immunity, therefore when possible we should try to have regular consumption of immunity boosting vitamins and foods, such as: vitamin C and garlic.

Many people relieve stress through alcohol. In fact, 35% of people who usually drink has caused short-term damage to the body. Drink one or two glasses a day should not impact on our body, and may be beneficial to health. Excessive drinking cannot solve any problems but it may cause malnutrition, especially vitamin B group. In addition, excessive drinking is the cause of many health problems and social issues.

Keep Active

Some people are always energetic, but between the age of thirty to forty years old, the pressures of life could make us lose vitality. If we fail to get enough nutrient, our physical fitness is most likely to decline further. At this moment, we need to take vitamin B complex, as it helps to convert the energy in food. Iron is also an important element for body tissue to make oxygen. Iron deficiency in female is common. Iron deficiency is the most prevalent nutrient deficiency problems in the world. It causes the lack of vitality among women during reproductive age

Lack of sleep can also affect our physical health, as well as our mood and concentration. For those who need to take care of young children or suffer from insomnia, lack of sleep is a common problem, which may be related to stress. Valerian root is a herb that is commonly used for improving sleep quality.

In addition, Korea has Siberia Ginseng and Ginseng which are used to increase physical fitness. They also help to reduce the adverse impact of stress on the body.

Health and Physical

To maintain a balance between work and family is a difficult task, not to mention the effort needed if you were to schedule fitness classes into the schedule. Peple are starting to understand the benefits of exerise to our health, regular exercise can promote mental and physical health. The advantages include:

  • Maintaining or increasing bone density
  • Promote cardiovascular health
  • Increase the vitality and quality of life
  • Improve weight management
  • Increase the body's balance and flexibility
  • Better sleep quality
  • Reduce anxiety and frustration.


We have to enjoy the sport, so it can increase our interest to make it a regular thing. Dancing classes are great, but try to put in some aerobic exercise combined with load-bearing exercise. Experts think it's the best to do aroun 30 minutes of moderate intensity exercise daily, for example, take the stairs instead of the elevator, if feasible, carry groceries by hand or walk to work.