A woman’s body keeps changing every decade. Every ten years of her life she has to face different milestones of life that challenge her health mentally and physically. From the start of menstruation during puberty to menopause and even after that, the physiological processes usher in different illnesses, deficiencies, and problems in general. Keeping in mind this scenario women need to be utmost cautious about their health which they very easily tend to forget.
The 20s and 30s mark those years in which women are establishing themselves in the world at the same time settling down and having their families. In the fast-paced life that women live nowadays, health is then inevitably put on the back burner while everything else from family to career is given preferential treatment.
This being said women need to stop and introspect as to why this is happening and consciously make an effort to work towards their health. Here are certain tips for women that may help in improving their health in their crucial 20s and 30s.
Life In Your 20s and 30s As A Woman
In your 20s, according to the general timeline, a woman may be excited to pursue her career or educational goals. This phase is filled with energy, vigor, and limitless possibilities. The uncertainties and doubts of adolescents are put to rest. You may be carving your career path, establishing your relationship, studying, traveling, or doing multiple things at a time.
Physiologically you start noticing and understanding your body better. All these things take a great deal of your time and energy. The habits cultivated during this period will carry on for a longer period and hence this decade can create a strong foundation in terms of their health.
Your 30s in contrast are a different ball game altogether. This phase generally brings with it stability. You may have figured out what you want from life, your career goals may have been in place or you may have started expanding your family.
Although not all of us need to fit in this timeline, our bodies generally start showing the signs of aging now.
The fine lines on the skin and some sudden body aches and pains are common. On the health front, this is a time when we can bank on the foundation of our health as well as build it further.
Health Challenges For A Woman In Her 20s and 30s
Certain health challenges remain constant in the life of a woman during these two decades and although the intensity of these challenges may vary they are most certainly there. Let us have a look at the most common among them.
Sexual and reproductive health- In the 20s and 30s women are at the peak of their sexuality which may make them more prone to sexually transmitted infections. Hormonal fluctuations along with frequent sexual activity can cause urinary tract infections, yeast infections as well as bacterial vaginosis.
Regular check-ups from a gynecologist are advised during this age. Menstrual hygiene should be stringently followed to keep infections at bay. Pregnancy and birth control may also play a role for women in their late 20s. PCOD is a very common disorder seen during this stage and needs to be handled with care, although fertility may not be an issue. A healthy lifestyle goes a long way in maintaining sexual health during this time.
Acne and weight gain – Women may still suffer from facial as well as body acne during this age. Understanding your skin type becomes a hassle and so the choice of skin products to be used may also get confusing.
Your skin at this age is producing enough collagen hence it is important to protect it from harmful chemical cosmetics as well as the UV rays of the sun and environmental pollution. Basic skin care should be followed like cleansing, toning, and moisturizing.
The importance of sunscreen cannot be stressed enough. Another problem is that of weight gain due to poor eating habits and lack of exercise. This may set you up for other lifestyle-related disorders in later life.
Poor diet and exercise- Eating healthy and exercising are not very common during this period of time as much of the attention is diverted towards career goals.
Many of you may even stay outside the home for educational purposes and hence following a healthy lifestyle becomes difficult. It is important to understand that no matter what you are doing or where you are lining, you will flourish in your career only if your body is healthy.
Eating healthy is a choice and making that choice is what matters more. You can do it only if you make it a priority if not binging on chips at the midnight knowing its consequences is not going to help. Women should also try to squeeze in some time for themselves in a day at least an hour to workout, be it gymming, yoga, Pilates, etc. the goal should be to remain active.
Lack of sleep– Stress is a common factor that affects women at this age and losing sleep over life problems becomes very common. The deadlines thrown in college or at work, the pressure of examinations, familial pressures, etc take over. Overthinking during the night also leads to a lack of sleep. Alcohol consumption, smoking, and caffeine disturb the sleep cycle. Chronic sleeplessness may lead to depression, diabetes, and diminished ability to learn and retain information.
Nutritional deficiencies- Unhealthy lifestyles may bring in various nutritional deficiencies during these 20 years. The most common among these are iron and folic acid deficiency, vitamin B12 and D deficiency, iodine deficiency, and calcium deficiency.
Another important aspect that women commonly forget is proteins. Indian diet is naturally low in proteins, Indian women cannot complete their minimum protein requirement and this may lead to early muscle breakdown and generalized weakness.
Health Check-ups For Women In Their 20s and 30s
Preventive health check-ups in your 20s and 30s may help you diagnose any developing diseases or conditions at an early stage as well as getting yourself treated for the same becomes easier. Following are a few tests that you can get done after consulting your physician.
Blood pressure- Get your blood pressure checked at least every two years if your reading is normal and at least every year if it’s abnormal. You can even get a blood pressure monitoring appliance at home for the same.
Glucose and Cholesterol- High blood glucose is a risk factor for diabetes while high cholesterol is a risk factor for heart disease. Both can be checked with a blood test.
Pap smear- All women 21 and older should have a regular Pap test for cervical cancer, whether or not they are sexually active. It will help you in understanding your vaginal health and other related conditions.
Clinical breast exam- Have your physician perform this as part of your yearly exam (and don’t forget your monthly self-exams). Breast self-exams are not only insightful but also empowering!
STD screenings- STD screenings may not be very common in the Indian population but no matter what your sexual history is like you should get tested annually for chlamydia and gonorrhea, both of which can cause pelvic inflammatory disease.
Eye examinations- Eye examinations every five years are usually recommended. The frequency of this checkup may increase if you are suffering from eyesight issues, using glasses for a long time, or spending long working hours in front of a computer screen.
General Health Tips For Women In Their 20s and 30s
- Don’t Overlook Important Nutrients
Women in their 20s and 30s need to be sure they’re not skipping out on protein. The RDA of proteins for adults is 0.8-1 gm/kg/day (1). Other nutrients to focus on: are potassium, omega-3 fats, calcium, phytonutrients, and iron. If you plan on becoming pregnant, it’s critical to get enough iron and folic acid.
- Get Enough Sleep
Most adults need 7 to 8 hours of good sleep every night. Getting adequate sleep can provide health benefits, including fewer illnesses, the ability to maintain a healthy weight and a lower risk of high blood pressure and diabetes.
- Maintain A Healthy Weight
Exercise regularly (try to move for at least 30 minutes every day), make healthy food choices and watch portion sizes, eat servings of fruit and 5 servings of veggies every day, and increase your water intake.
- Drink in Moderation
For healthy women, this means up to one drink a day. While it’s been found that moderate alcohol use has some health benefits for older adults, some evidence shows that even moderate alcohol use may cause more harm than good in younger adults.
- Do Not Smoke
Not smoking, or quitting if you do, is the single most effective step you can take to reduce your risk of future illness. Smoking causes lung and other cancers and increases your risk of heart disease and stroke.
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Author: Dr. Pooja Nilgar (Content writer and editor)
References
- Mudambi, S.R., 2007. Fundamentals of foods, nutrition, and diet therapy. New Age International.
