Make your health last: 10 tips for women in their 20s and 30s.

Young woman gathering with friends for a dinner party.

Your 20s and 30s are often filled with change, growth, and new experiences. It may not feel like you need to prioritize your health right now, but the choices you make today set the foundation for your health later in life. (1)

Incorporating healthy habits into your routines, along with seeking medical and preventive care when appropriate, can keep your body feeling its best for years to come. Here are 10 expert-backed tips you can take now to support your long-term health and well-being.

10 healthy habits worth starting now.

1) Figure out the best diet for you and stick to it.

Getting the right nutrients supports healthy bones, muscles, and bodily functioning for long-term health. In general, women in their 20s and 30s need about 1,800-2,000 calories a day and 46 grams of protein. (2)

Exact nutrition guidelines vary based on factors like height, weight, lifestyle, and health goals. But, some nutrients are specifically important for women’s health, especially for women in their 20s and 30s, like: (3)

Iron: Supports healthy blood creation and is the most common nutrient deficiency among women under 50. Low iron can cause anemia, low energy, and problems with mood, memory, and concentration.
Vitamin B6: Supports metabolism, brain health, and immune function. Birth control pills have been shown to lower your body’s ability to absorb this vitamin.
Magnesium: Supports many functions throughout the body, like muscle and nerve function, bone and heart health, energy, and more. Magnesium has also been shown to ease symptoms of menstruation, including painful periods, premenstrual syndrome (PMS), and menstrual migraines.

If you’re pregnant or planning to become pregnant, additional nutrients are important for supporting your health and your baby’s development. These include nutrients like choline, folate, iodine, vitamin B12, calcium, and vitamin D. (3) Talk with your healthcare provider about which nutrients and prenatal vitamins may be right for you.

2) Prioritize 7-9 hours of quality sleep each night.

Getting 7-9 hours of sleep each night allows your body to rest, reset, and heal. For women, sleep quality matters just as much as (or even more than) quantity. Although women sleep about 11 minutes more than men, on average, they are also more likely to experience lower-quality sleep.

Women are more at risk for sleep disorders, disturbances, and mental health struggles that negatively impact sleep quality. Hormonal changes throughout menstrual cycles can also worsen sleep quality, particularly in the week leading up to your period. (4)

With these combined factors, it’s even more important for women to make sure they’re not only getting the hours but the quality of sleep they need.

3) Aim for at least 150 minutes of exercise a week.

All adults should aim for regular physical activity to lower the risk of heart disease, diabetes, and early death, and to improve mental health, brain health, and sleep quality. In general, it’s recommended to get at least 150-300 minutes of moderate physical activity a week (about 30-60 minutes, five days a week) or 75-150 minutes of intense physical activity a week. (5)

For moderate physical activity, any movement is beneficial for your health, including work or household chores, walking, or biking. It’s also recommended to incorporate muscle-strengthening activities into your exercise routine at least twice a week, such as lifting weights or doing push-ups. (6)

4) Schedule regular Pap smears.

All women ages 21-65 should be screened for cervical cancer, most commonly through a Pap test or smear. Women in their 20s should schedule a Pap smear every 3 years to make sure there are no abnormalities that could be an early sign of cancer.

Women in their 30s can choose between a Pap smear and an HPV test every 5 years. Make sure to talk to your doctor about whether a Pap smear alone, an HPV test alone, or both a Pap smear and HPV test is right for you based on your medical history and health needs. (7)

5) Plan for an annual well-woman visit, along with your general checkup.

Annual checkups are important opportunities to check in with your primary care provider and make sure you’re on track with your health. But for women, a well-woman visit is just as important, either with your primary care provider who has specialized training in women’s care, or with your OB-GYN. (8)

These visits are similar to a checkup, but they also include services, education, and counseling specifically for women’s health. They are a safe space for women to receive preventive services like pelvic and clinical breast exams, and discuss topics like:

Mental health.
Menstruation and contraceptives.
Sexual health, STIs, and testing.
Home life and relationships, including a screening for domestic violence.

6) Learn about your family medical history and which screenings to consider.

Doctors don’t typically recommend many health screenings in your 20s and 30s unless you have specific risk factors like family history, which means early signs of conditions like breast cancer, high blood pressure, prediabetes, and type 2 diabetes can go undetected. (9) Spend some time learning about your family medical history so you’re prepared to inform your doctor and ask for the care you need.

7) Manage stress and take mental health seriously.

Unmanaged stress can lead to many physical and mental health complications, including gut issues, inflammation, immune system damage, and heart disease. Being able to manage your stress and get mental health support when you need it is essential for your long-term health, especially for women who, in general, report higher levels of stress than men.

Women tend to internalize stress, leading to a higher likelihood of physical and mental health disorders as a result. (10) There are many stress management techniques you can try to protect your well-being. But if you’re feeling consistently stressed, overwhelmed, anxious, or depressed, it’s important to seek support from a mental health professional.

8) Test for common infectious diseases.

Infectious diseases, including sexually transmitted infections (STIs), are more common than you may think. Everyone who’s sexually active should regularly test for common STIs, but women in their 20s and 30s should specifically test for: (9)

Chlamydia and gonorrhea: Women 20-24 should test at least annually. Women over 25 should continue testing if they’re at a higher risk.
Hepatitis B and syphilis: Pregnant women should test with every pregnancy.
Hepatitis C and HIV: All women should get a one-time test for each. Women at a higher risk of HIV should also consider testing annually.

9) Use sunscreen every day.

Did you know that a single sunburn can increase your risk of skin cancer? (11)Wearing sunscreen every day (yes, even in the winter and on cloudy days) is one of the easiest ways to protect your skin’s health and appearance.

Ultraviolet light is the biggest risk factor for skin cancer and skin aging, since up to 80% of these rays can break through clouds and reach the skin. (12) Your risk for sun damage also increases if you’re exposed to sunlight reflected from water or snow, making even wintertime SPF essential protection. (11)

10. Consider a folic acid supplement.

Folic acid is an essential nutrient that your body uses to make new cells, like blood cells, brain cells, hair, skin, and nails. (13) For women who are pregnant or want to become pregnant, this nutrient is even more important.

If babies don’t get enough folic acid within the first few weeks of pregnancy, they’re at risk of serious birth defects that impact the brain and spine. All women can take folic acid, but if you want to become pregnant, doctors recommend taking a daily supplement that contains 400 to 800 mcg of folic acid. (13)

Women's health research has historically been underfunded and underrepresented, so there's still a lot we don't know. (14) As health guidance continues to change, Rightway is here to help you stay informed and get the care that's right for you.