Health concerns for women change significantly throughout life. Paying attention to your health needs in your 20s and 30s can put you on a path for lifelong well-being.
Focus on preventive care, obstetrics and gynecology services, and mental health to maximize your wellness. Developing healthy habits early safeguards your well-being for years to come.
In a recent webinar, women’s health experts shared insights to help you navigate important health concerns. Rita Schlanger, MD, a primary care provider with The Christ Hospital Physicians-Primary Care and Amberly Davidson, MD, an obstetrician-gynecologist with The Christ Hospital Physicians-Obstetrics & Gynecology, joined Teresa Esterle, MD, an integrative medicine specialist and Michelle Box, MSW, LISW-S, a licensed social worker, to discuss what matters most in women’s health for ages 25-35.
Here's what they want you to know.
Primary care
Working with a primary care provider (PCP) is the best way to manage your everyday wellness. According to Dr. Schlanger, there are three ways to get the most out of your partnership with a primary care provider.
Know yourself
Before your appointment, make a list of your biggest health concerns, past health issues, and family medical history. Dr. Schlanger says this helps your PCP understand and monitor your health.
Focus on healthy behaviors
Good lifestyle behaviors play a big role in protecting your overall health. Eat a balanced diet that includes plenty of fruits, vegetables, and whole grains and exercise several times a week. Additionally, limiting alcohol, avoiding tobacco products, and trying some activities like journaling or meditation can help you manage stress.
Get screened
Preventive screenings provide a baseline measurement for your health. Test results can alert your doctor to any changes that may need medical attention. In addition to routine blood work, Dr. Schlanger says your PCP offers screening tests for:
Cancer (particularly colon and cervical cancers)
Mental health conditions (like anxiety or depression)
Sexually transmitted infections (STIs)
Your PCP also provides services like COVID-19 and flu vaccines.
Obstetrics and gynecology care
During your 20s and 30s, your sexual and reproductive health can be a top concern. If you want to get pregnant—or even if you aren’t sure—your obstetrician-gynecologist (OBGYN) can help protect your health. In addition to providing family planning and birth control guidance, they offer screening services and tests to detect conditions that impact fertility and pelvic health.
Birth control
Several birth control options can help you prevent or postpone pregnancy, Dr. Davidson says. Your doctor can help you decide which one is right for you:
Barrier: Birth control options like condoms, diaphragms, and vaginal gels prevent sperm from reaching the egg.
Hormonal: Birth control pills, patches, injections, vaginal rings, arm implants, and some intrauterine devices (IUDs) work by inhibiting ovulation in addition to other mechanisms.
Permanent: Surgical procedures like tubal ligation or salpingectomy either disrupt or remove your fallopian tubes, eliminating the chance you’ll get pregnant.
In some instances, you may need emergency birth control.
Plan B One-Step®: This over-the-counter medication reduces pregnancy risk up to 90 percent when taken within three days of unprotected sex. It’s most effective for women who weigh less than 175 pounds.
ella®: This prescription medication reduces pregnancy risk up to 98 percent when taken within five days of unprotected sex. It works best for women who weigh less than 195 pounds.
Pregnancy
When you’re trying to get pregnant, these natural signs can help you determine when you’re ovulating:
Basal body temperature: This is your lowest body temperature. Measure it every morning when you wake up. It will increase by at least 0.4 degrees Fahrenheit when you’re ovulating.
Cervical mucus: Changes in the amount, appearance and consistency of your cervical mucus can point to ovulation.
A few proactive steps can boost your chances of a healthy pregnancy, Dr. Davidson says.
“If you’re thinking of getting pregnant, take a prenatal vitamin that contains folic acid. It helps with your baby’s brain and spine development,” she says. “Avoid any drug or alcohol use around times when you’re most likely to get pregnant.”
STIs
STIs are common—nearly 20 million new cases are reported in the United States every year. They can cause pain during sex, burning, itching, or vaginal discharge. STIs may also harm your fertility. Early detection and treatment are vital to avoiding those complications.
To reduce your risk of infection, doctors recommend routine STI screening for all women under 25, especially if you have a new partner or multiple sex partners. Your OBGYN can test you for:
Chlamydia
Gonorrhea
Hepatitis
Herpes
HIV (Human immunodeficiency virus, the virus that causes AIDS)
HPV (Human papillomavirus, the virus that causes most cervical cancers)
Syphilis
To protect yourself from HPV and reduce your cervical cancer risk, Dr. Davidson recommends getting the HPV vaccine. Talk with your doctor about the benefits.
Common gynecologic conditions
Problems with your period such as heavy flow, irregularity, or pain, could indicate you have an underlying gynecologic problem, Dr. Davidson says.
“Your menstrual cycle is basically a vital sign,” she says. “It could point to a more specific disease that we can test and treat you for.”
Some of the most common conditions include:
Endometriosis: With this condition, tissue similar to your uterine lining grows outside your uterus. It causes painful and heavy periods, discomfort during sex, bloating, bowel problems, and infertility. It’s difficult to identify and diagnosis may require surgery. Your doctor may suggest pain-relieving medication or hormone therapy like birth control to reduce your symptoms.
Pelvic inflammatory disease: An STI often causes this infection that can affect your fallopian tubes, ovaries, and uterus. Symptoms include fever, pelvic pain, and vaginal discharge. In severe cases, it can lead to an ectopic pregnancy or infertility. Treatment includes antibiotics alongside pain-relieving and anti-inflammatory medications.
Polycystic ovarian syndrome (PCOS): This hormonal condition stops follicles from developing into mature eggs, interfering with ovulation. An irregular period is the top symptom. It can cause weight gain, unwanted hair growth, and infertility. Untreated PCOS can lead to diabetes, heart disease, high blood pressure, and cholesterol problems. Lifestyle changes, GLP-1 medications to lose weight, and hormone therapies like birth control pills can help manage this condition in addition to other medications.
Uterine fibroids: These noncancerous masses that grow in your uterus cause bloating, heavy periods, and pain. They make it harder for you to get pregnant and raise your risk of complications if you do conceive. To treat your symptoms, doctors recommend pain-relievers, medications that regulate your hormones, or noninvasive procedures that shrink or remove the fibroid. If you’re no longer interested in getting pregnant, talk to your doctor about a hysterectomy to remove your uterus.
Healthy habits
Seeing your PCP and OBGYN regularly is important to protect your health. Dr. Esterle says there are several things you can do on your own to boost your well-being as well.
Diet
Dr. Esterle recommends the Mediterranean diet. Studies show it can reduce your risk of cancer, diabetes, dementia, depression, and heart disease. This plant-heavy diet prioritizes heart-healthy fats and oils, fiber, fruits, and vegetables. It limits red meat and includes lean protein sources like fish, poultry, and eggs.
Consider reading nutrition labels to ensure you’re eating a balanced diet. Your daily intake should include:
Added sugar (less than 25 grams per day)
Fats (less than 10-15 grams of saturated fat per day)
Fiber (at least 25 grams daily)
Protein (half a gram for every pound of weight daily)
Exercise
Exercise helps you develop strong bones to avoid osteoporosis as you age. Per Dr. Esterle, it also makes it easier to maintain a healthy weight, lowers your risk of heart disease and diabetes, improves your sleep, and boosts your mental health.
If you’re not exercising regularly, start slowly. Take the stairs at work and park further away at the grocery store. Find an exercise you enjoy and gradually increase the intensity. Focus on cardiovascular exercise, flexibility, and strength training.
Sleep
Getting enough sleep is critical for your well-being, Dr. Esterle says.
“Sleep is the holy grail of your body’s healing,” she says. “So many wonderful things come from a good night’s sleep.”
Catching eight hours of zzzs every night can:
Boost your immune system
Decrease your risk of some cancers, diabetes, and heart disease
Help you maintain a healthy weight
Improve your metabolism
Lower your dementia risk
Dr. Esterle suggests a sleep routine with a consistent bedtime and wake time. If you keep the same schedule, your body will feel well-rested. Following these steps can help you get a good night’s sleep:
Avoid alcohol right before bed
Don’t exercise within 30 minutes of bedtime
Keep your bedroom dark and cool
Turn off screens (computers, smartphones, and televisions)
If you snore or consistently wake up tired, ask your doctor about getting a sleep study to make sure you find out if you have sleep apnea.
Stress
Stress is unavoidable, but you can learn to manage it, Dr. Esterle says.
“Stress is like the ocean. The waves are going to keep coming at you,” she says. “You need to learn how to get back up when they knock you over.”
Stress triggers your fight-or-flight response. Find an activity you enjoy that can help minimize your stress and calm you down. Listening to music, meditating, or spending time in nature are good options.
Supplements
According to Dr. Esterle, women in their 20s and 30s can benefit from several supplements, particularly if they’re considering pregnancy. To boost the health of you and your unborn child, she recommends:
Fish oil (omega-3 fats) to support your baby’s brain development
High-quality prenatal vitamins that contain folic acid for your baby’s brain and spine growth
Probiotics to improve your gut microbiome and lower your baby’s risk of allergies and asthma
Vitamin D for added bone strength for you and your baby’s healthy development
Toxins
Toxic substances can increase your risk of cancer and other health problems but avoiding them is difficult. Still, there are ways to reduce your exposure, Dr. Esterle says. To minimize toxins, she recommends you:
She also suggests avoiding plastic. Don’t use plastic containers for cooking or eating, and only drink from glass or steel containers.
“Plastic looks like estrogen in your body,” she warns. “It changes your hormones, so you should try to minimize its presence.”
Mental health
Along with your physical health, your mental health is vital to your well-being. One in four women will experience an anxiety disorder. It’s particularly important to pay attention to your mental health in your 20s and 30s because 75 percent of mental health conditions emerge by age 25, says Michelle Box, MSW, LISW-S.
“Mental health challenges are common. And they’re treatable,” says Box. “Recognizing them is the first step toward building a strong mental health foundation.”
And, from that foundation, you can build four pillars of good mental health.
Sense of awareness
Learn to recognize the signs that you’re experiencing anxiety, depression, or stress. That way, you take immediate steps that improve your mental health. For example, pay attention to symptoms like exhaustion, muscle tension, or a racing heartbeat. Try to identify the activities or situations that trigger these responses. Box says keeping a daily mood journal can help you track your feelings and the symptoms you experience.
Healthy boundaries
Setting boundaries is essential to protecting your mental health. According to Box, there are four types of boundaries you should practice:
Digital: Manage your media consumption and limit negative content. Turn screens off at bedtime.
Personal: Learn to say no without feeling guilty. It’s OK to say no and not provide an explanation.
Relationship: Communicate in a clear, respectful way with your family and friends.
Work: Set start and stop times for your work hours and limit the tasks you take on outside those times.
Support system
Nurture relationships with several key people in your life. Creating these close bonds gives you a stronger mental health network.
“Three to five close relationships form a solid support system,” Box says. “That network provides optimum mental health. We see a 50 percent reduction in the risk of depression with individuals who have strong social connections.”
To build your mental health safety net, she recommends investing in friends or family members who can offer:
Emotional support: Listen to your worries and concerns without judgment
Mentoring: Valuable guidance and wisdom from people who have navigated personal or professional situations similar to yours
Practical support: Help with daily tasks like running errands or walking your dog
Professional support: Act as therapists, counselors, coaches, or peer supports
Stress management
Box says having the right devices to support your mental health is the key to effective stress management. And mindfulness is one of the most powerful tools.
“Slowing down and being grounded in the present moment can help us through the most stressful times,” she says.
Alongside mindfulness behaviors, such as meditation or deep breathing, she reiterated that a good sleep schedule, a healthy diet, exercise, and creative activities can enhance mental well-being.
When to seek professional help
Feeling anxious, sad, or exhausted for a few days is common. But if that becomes your new normal, Box recommends seeking professional help. Make an appointment with a mental health counselor if you experience:
Anxiety, irritability, or sadness that lasts for two or more weeks
Changes in appetite that linger
Difficulty functioning at work or with daily activities
Sleep disturbances
Substance use to cope with emotions
Thoughts of self-harm
If you’re struggling with your mental health, don’t hesitate to reach out for help, she says. Call or text 988 to speak with a trained counselor or visit https://988lifeline.org.
“Your mental health is an investment. It’s not an expense,” Box says. “You deserve to feel mentally strong, resilient, and fulfilled.”
Get the comprehensive women’s healthcare you need.
You have a wide range of health needs in your 20s and 30s. Paying attention to your physical and mental health now can set the stage for better health throughout your life. If you need help finding a provider, please call our free ezCare Concierge Service at 513-848-3655 or complete this form to request a call back.