Being a 30 year old woman it means experiencing a whole range of changes – from health and wellness to lifestyle and career transitions. While it’s natural to feel uncertain about what the future holds, think of it as a time to identify what you need in your life.

As our bodies and priorities change, it’s critical to make intentional choices that help us feel our best. This information backed by experts in key fields will help you live a life of purpose and confidence.

1. Start journaling for success

“Success” is a recurring theme that psychologist Dr. Manpreet Dhuffar-Pottiwal encounters with her clients in their mid-30s. They discover that it’s not a “one-size-fits-all” concept and often differs from their twenties.

It is a deeply personal journey that varies from person to person. “Success might mean climbing the corporate ladder, while for others it might look like traveler or devoting time to personal passions.” She continues, “Take a step back and reflect on what really resonates with you.”

Dr. Dhuffar-Pottiwal has some key takeaways from her journal: “What are the experiences that make me feel fulfilled? What are the goals that ignite my passion? Is it spending quality time with loved ones, pursuing a creative hobby, or contributing to my community?”

2. Take risks in friendship and dating

“Building relationships around yourself leads to a life full of love, connection and joy, breaking the chains of isolation,” explains Dr. Manpreet Dhuffar-Pottiwal. This stage, especially in the thirties, is crucial for forming deep and meaningful relationships.

“I typically work with women in their thirties who struggle to connect with others because of a fear of vulnerability. They may avoid meeting or opening up with friends, leading to feelings of loneliness.” Dr. Manpreet Dhuffar-Pottiwal says “you should start taking risks” by doing things like inviting people to socialize, talking in meetings, or even making it a goal to chat with the barista.

3. Start Pilates (and Stick With It)

For women in their 30s, fitness should combine a nice mix of strength, mobility, and cardio, says Giverney Edwards, fitness coach and executive assistant at wellness. The Lifestyle EA.

“Building our bodies to be strong enough to grow effortlessly with us—by maintaining muscle, function, and flexibility—is an investment worth making,” she explains.

Giverney suggests incorporating all three elements into one discipline, such as Dynamic Reformer Pilates, if you’re short on time.

“Whatever fitness regime you choose,” she adds, “consider investing in a few personal or core training sessions to make sure your form is secure and the moves are really benefiting you.”

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4. Learn to eat for nourishment (not for punishment)

Le’Nise Brothers is a nutritional therapist who specializes in women’s health, hormones and the menstrual cycle. As we head into perimenopause and beyond, Brothers urges us to “redefine our relationship with food and move away from restriction to help support our bodies for good.”

“The nutrients in the food we eat provide the scaffolding for so many parts of our body,” she explains. “Fats help us make hormones like estrogen and progesterone and improve our brain health.” She adds “protein it supports our thyroid and the health of our hair, skin and nails, and complex carbohydrates provide the energy we need to do everything we need to do.”

5. Take vitamin D for bones

It is essential to take care of our bones as they play such a vital role in our body. Otherwise, it can lead to the development of brittle bones, also known as osteoporosis. Once you reach the age of 30, our bones stop growing in density, and from the age of 35, we begin to lose bone mass.

Nutritionist and licensed psychologist Dr. Naomi Newman-Beinart (PhD) suggests taking “vitamin Dcombined with K2to help prevent bone loss and regulate cortisol levels at the same time.” She adds “absorbed more effectively than pills, a spray format it is a good choice during the UK winter months when deficiencies are most likely.”

6. Enjoy yourself (to relieve stress and reconnect)

“Sexual desire, whether for partnered or solo pursuits, naturally ebbs and flows in line with our hormones,” explains Samantha Marshall, expert and head of brand at The smile makers. According to Marshall, prioritizing pleasure is often overlooked but crucial. “It helps increase libido, reconnect with ourselves or our partners, and reduce stress.

“Touching ourselves helps us understand what stimulation we enjoy and helps us determine what our ‘normal’ feels like,” she adds.

Being comfortable with our own bodies can also “improve self-efficacy when it comes to things like cervical screenings.”

7. Create a “freedom fund”

To develop a healthier relationship with your finances, set up a “freedom fund” and review your financial goals regularly.

Tinisha Graham, psychology expert and host IE HubHis Pocket Perspectives podcast shares insights into the psychological aspects of our relationship with money and debt.

She explains “regular check-ins combat financial anxiety by giving you a sense of control over your money.” She adds, “a ‘freedom fund’ for major life events like further education and career changes will ensure you’re prepared for whatever life throws your way.”

8. Make plans around your menstrual cycle

Menstrual cycles influence both our physical and emotional well-being. Nutritional therapist Le’Nise Brothers advises you to write down any particular feelings and emotions at any given time in your cycle. “Many women say they feel more anxious before them period but also much stronger before ovulation – use these feelings to your advantage.”

“Use your pre-ovulation phase to give a big presentation at work, have a difficult conversation, or make some decisions you’ve been considering,” suggests Brothers. Instead, right before you get your period, “consider taking a moment before you jump right into a difficult situation — give yourself time to see if you still feel that way in a week.”

Graham explains the phases of your period that can affect your financial behavior: “During the follicular phase (day 1-14), you may feel more focused and disciplined – perfect for budgeting or making significant financial decisions.”

However, the luteal phase (Days 15-28) can be a risky time because “fluctuating hormones can trigger emotional spending, so it’s best to avoid major purchases during this time.”