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Although metabolism slows and fertility drops, most people in their 30s say they are reaching their peak. But juggling work and family means stress -- and lots of 30-somethings could use a good night's sleep.
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Appearance: Gray, then gone. Hair follicles stop producing the pigment melanin and most Caucasians begin to notice gray hairs growing by the late 30s. African Americans and Asians lose their hair color later. By 35, two in five men have male-pattern baldness.
Bones: After about 30, bone mass begins to break down faster than new bone forms, leaving bones increasingly brittle.
Metabolism: Both sexes begin gradually losing muscle mass, and metabolism slows. Lost muscle is generally replaced with fat, which burns fewer calories. That's why some people start working harder to keep off the pounds.
Fertility: Men: Washington men most commonly have children from 30-34; male fertility first begins to decline after 35.
Women: Fertility drops rapidly in the late 30s. Still, 39 percent of Washington's births in 2001 occurred among women 30 and over.
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Breaking up: Divorces peak among Washington men 35-39 and women 30-34.
Battle of the bulge: Only 11 percent of Puget Sound residents in their 30s walk five or more miles a week, but 43 percent eat fast food six or more times a week.
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How do I look? Americans say they reached - or will reach - their peak physical attractiveness at age 38.
How do I feel? People 25 to 34 are more likely than any other age group in Washington to view their health as good to excellent.
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Just when we start to settle down and give up the risky behaviors of youth, the pressure to perform like grown-ups sets in.
In our 30s, we enter the most demanding years of our work life. At the same time, we may have small children to raise and, perhaps, aging parents who need help. Some of us struggle with whether to work or stay home. Others worry about job security.
Moms and dads juggle huge physical and mental demands. Time for taking care of body and soul gets lost. Instead of partying, our idea of a good time is getting a good night's sleep.
Emotional and physical stress can cause anxiety, sleeplessness and inability to concentrate. Unexplainable aches and pains emerge. But stress can be controlled:
· Inventory your time and focus on what's important.
· Form healthy habits. It's time to start eating right and exercising, to quit using tobacco and to cut back on drinking.
· Develop an adaptive coping style. Try to stay optimistic.
· Develop a support system of friends and use it. You don't want to go through life alone.
- Marsha King, Seattle Times staff
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| 'I've earned the right to be respected.' |
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Photographed on Sept. 25, 2003, by Harley Soltes,
Seattle Times staff |
Tony Williams, 38
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Residence: Seattle
Occupation: fitness coach
Personal: divorced
Williams is the founder of Always Running, a fitness-coaching service in Green Lake. His clients pay as much as $3,500 for six months of personalized training. Williams ran competitively for 15 years and still carries just 130 pounds on his 5-foot-4-inch frame.
Fit or fat: Williams works with all types of people, from serious athletes to the seriously overweight. He believes fitness shouldn't be a six-month or one-year goal but a lifetime pursuit. That means it's OK if it takes you 14 minutes to run a mile; you'll get faster. Exercise consistently but don't be a slave to routine. "When people come in and say, 'I've been going to the gym every day for four months,' the first thing I say is, 'Take a day off.'"
You can fool the eyes but... : Williams often passes for 25, but his body tells him he's not. He used to get by on as little as four hours of sleep a night; he now needs seven or eight. He still can run a five-minute mile, but it takes him longer to bounce back. "Am I capable of doing the things I did when I was 25? Yes. But I can't do them as often."
Lifelong race: Williams, a New Jersey native, moved to Seattle 11 years ago after falling in love with the city while on vacation. He began running at 14 and racked up 60,000 miles by age 32. So he got a thorough 60,000-mile checkup, paying particular attention to his joints. Williams stopped racing four years ago and treats his body with care. His metabolic rate has slowed, so he minds his eating habits. He used to routinely clean his plate when he was racing, but no longer.
Dawning maturity: As he nears 40, Williams sees his relatives gradually turning to him as the family's elder. Williams has grown more patient and tolerant with age. A decade ago, he didn't feel worthy of the title of coach. He accepts that people have the right to disagree with him. Being older also has given Williams a new appreciation for maturity. "I see a 50-year-old woman and I see the beauty in her. When you're 20, 50 seems really old."
Biological clock: Williams has almost everything he wanted - a college degree, a business and his health. "The only challenge left is to raise a family." Williams feels the passage of time keenly. "People say, 'You're a man. You can have kids anytime.' But how fair is it (to the child) to have a kid at 45?"
- Kyung M. Song, Seattle Times staff
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Learn your medical history: Did your parents or other relatives have heart disease? Diabetes? Cancer? Now is the time to document your family medical history. Talk to your doctor about your own risks and the best ways to prevent and screen for them.
Trying to get pregnant? Couples who want to get pregnant can take several steps to improve their odds:
Quit smoking: A woman who smokes cigarettes reduces her chance of getting pregnant by as much as 20 percent. Male smokers have slower and fewer sperm, so they have more difficulty getting their partners pregnant.
Avoid alcohol: Research shows women who consume as few as one to five alcoholic drinks a week are less likely to conceive. Prenatal exposure to alcohol can cause brain damage in babies. Men should limit drinks to one or two a day. Alcohol can impair the quality and quantity of sperm, reduce testosterone and contribute to erectile dysfunction.
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Maintain a healthy weight: For women, extremes in body weight, low or high, can affect ovulation and make it harder to get pregnant.
Avoid multiple sex partners: Pelvic infections from sexually transmitted diseases such as gonorrhea and chlamydia can damage a woman's fallopian tubes, causing infertility. Sexually transmitted diseases also are believed to decrease fertility in men, but this has not been extensively studied.
Eat healthy: Women should eat a balanced diet, including prenatal vitamins that include 400 micrograms of folic acid daily to reduce the risk of birth defects.
Still having trouble? If you've tried to conceive without success for at least a year, seek medical advice.
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