A Women's Wellness Guide for Your 20's, 30's, 40's & Beyond
Supporting your health throughout your 20’s, 30’s, 40’s and beyond might look different as you age, but making personal wellness a priority means you’ll be reaping the rewards of your investment regardless of how your body changes. Remember to embrace aging as a natural and beautiful process and support yourself with self-care along the way. Here’s how to take care of your health and love your changing body throughout your 20’s, 30’s, 40’s and beyond!
Accepting & Loving Your Changing Body
Particularly with the pressures and stigmas perpetuated by mainstream media regarding aging for women, you can easily fall into a cycle of listening to negative notions and negative self-talk. Adopting a mindset of acceptance and gratitude is going to impact your mental health positively. A gratitude mindset shifts focus from the negative to the positive, in this case encouraging you to lean into aging rather than resisting it. Remember, aging is a natural, beautiful process worthy of daily gratitude! As you experience different chapters in your life you have the opportunity to grow and learn from each of them. Embracing a gratitude mindset encourages you to focus on how lucky you are to experience each moment and milestone and to celebrate your body at every stage.
While your younger years might offer you a natural energy and vitality, as you age you can lean into self discovery and self awareness, learning how to continuously nourish and support your health. Choosing to love your body in all her various stages is incredibly empowering. You can support this powerful process with positive affirmations which are simple statements of self love. Embracing gratitude throughout the stages of your life helps keep you grounded and mentally healthy, now let’s look at how you can support the physical changes that aging can bring.
Wellness in Your 20’s
It’s never too early to focus on your physical health and in your 20’s calcium intake plays a significant role as your bones become increasingly stronger. Without adequate calcium, you could be at risk from osteoporosis in later life, so in your 20’s you might want to look at your health from a preventative POV. Did you know that many greens contain calcium? Reach for veggies like broccoli, brussel sprouts, kale and bok choy to support those bones! Get in the habit of nourishing yourself with whole foods in your 20’s and you’ll likely find that healthy eating habits will become second nature as you age. National Institutes of Health suggests 1000mg/day of calcium for females aged 19-50 years, so making calcium rich foods a consistent part of your diet now can set you up for lifelong bone health!
Calcium isn’t the only important consideration when it comes to bone health, exercise is also key. Jog, join a gym or workout with pals to keep those bones strong and healthy. Have fun discovering sports and exercise that you enjoy, while simultaneously starting a routine of staying active. Just like committing to those healthy eating habits early on, making regular exercise a part of your daily life is going to continuously pay off as you age.
Wellness in Your 30’s
In your 30’s your bone mass starts to decrease. Whether you’re building on healthy habits you established in your 20’s or just starting to prioritize your health, now is a good time to keep a continued eye on calcium and get some strength training into your workout routine.
The Government of Canada’s website breaks down strength training by expelling that “muscle-strengthening activities build up your muscles. With bone-strengthening activities, your muscles push and pull against your bones. This helps make your bones stronger.” The site suggests activities like “push-ups and sit-ups, lifting weights, climbing stairs and digging in the garden” for muscle strengthening and “running, walking and yoga” to strengthen bones.
In addition to a healthy diet, to support your calcium intake, you could also reach for a quality supplement like Genuine Health’s greens+ bone builder superfood powder which is 15 x more effective than calcium alone to help build stronger bones. Shake this yummy flavoured powder with water and power up before or after your workouts and enjoy the added bonus of taking care of both key components of physical health in your 30’s with one fell swoop!
Wellness in Your 40’s & Beyond
Many women in their 40s will enter peri-menopause as their body slows its production of estrogen. This natural process might lead to issues with sleep, so creating a consistent evening routine to support quality rest can be helpful. Using a sleep app to silence phone notifications 30-45 minutes before bedtime is a simple way to consistently carve out time to unwind. Keeping screens out of the bedroom is also a big plus. Try trading mindless social media scrolling for mindful activities like journalling or meditation to help calm your mind and signal to your body that it’s time to rest. Having a natural sleep supplement like Genuine Health’s deep sleep on hand can help alleviate the stress of trying to get a good night’s sleep. Made with natural ingredients including reishi mushrooms, this supplement can help you fall asleep quicker, stay asleep longer and wake up feeling refreshed.
Older women might also be at risk from falls, so the US Department of Health & Human Services recommends “…doing balance and muscle-strengthening activities for at least 1 hour and 30 minutes a week (to) lower the chance that you will fall down and hurt yourself.” You might want to consider gentle yoga or tai chi particularly if you are a beginner. Using a chair for support can be helpful in modifying yoga poses to help support balance.
All that to say that regardless of whether you are a woman in your 20’s, 30’s, 40’s or beyond, the best gift you can give yourself is prioritizing your health at any and all stages of you life. Whether it’s a foundational focus on establishing a healthy diet or consistent exercise routine, supplementing with quality products and making sure you get the rest you need, or moving mental health to the top of your to-do list, taking care of YOU has lifelong benefits.