YOUR 30s

EXERCISE Your human growth hormone takes a bit of a nosedive in this decade. Translation: it’s harder to build and maintain muscle mass.“Foam rolling coupled with dynamic warm-ups are important now,” says Worthington. As is having recovery goals in addition to your training goals (drinking plenty of water or getting seven hours’ sleep per night).

DIET Two words: arthritis and osteoporosis. Not sexy, we know, but now is the time when the most damage is done to your bones. Fortunately, there is a solution. Omega-3s will help prevent both. Oily fish is the best source, but if you’re vegan, head for the nut aisle; three to four portions of these little powerhouses (go for walnuts, flaxseed or chia seeds) can help you reach your 250mg RDA. Or try a supplement such as Together Omega 3 From DHA & EPA-Rich Algae, £13.99 for 30 softgels (Ocado.com).

HEALTH TESTS

Smear Your risk of cervical cancer is highest now, between the ages of 30 and 45, so it’s imperative you don’t ignore the letter from your GP. Those few moments of discomfort could be a literal lifesaver, especially as few symptoms arise in the early stages.

Thyroid test The minute you turn 35, it’s time to test your thyroid function, responsible for our favourite: metabolism. A blood test for TSH – Thyroid Stimulating Hormone – screens for an underactive or overactive thyroid. These conditions can cause weight gain and loss, mood swings, fertility problems, anxiety and bad skin. If you’re showing symptoms, your GP may arrange one for you, or book a private test at Spirehealthcare.com.