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 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.1 Did you know that many greens contain calcium? Reach for veggies like broccoli, brussel sprouts, kale and bok choy to support those bones!2 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 years3, 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.4 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. Genuine Health’s enhanced electrolytes+ is designed to power your workout with electrolytes, plant-based antioxidants and a boost of vegan Vitamin D3, to help support proper muscle and immune function.
Wellness in Your 30’s
In your 30’s your bone mass starts to decrease.5 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 benefits of physical activity for adults. Strength training is a key area for bone health. Muscle-strengthening activities help to build up your muscles. During bone-strengthening activities, your muscles push and pull against your bones, helping to make them stronger.6 Suggested activities for muscle strengthening include push-ups, sit-ups, lifting weights, climbing stairs and digging in the garden. Running, walking and yoga are recommended to help strengthen bones.6 Protein is an essential nutrient that makes up the muscle in our bodies, we need at least 0.8g per kilogram of body.7 It can be difficult to get enough protein daily, so supplementing with Genuine Health’s all-in-one simplifies your nutrition and supplement routine. Consisting of a comprehensive formula that contains 21g of smooth plant-based protein, powerful greens, gut-loving probiotics, stress-supporting ashwagandha and a mushroom blend. With an added multivitamin blend, all-in-one is a great option to help support bone health. Vitamin D intake, when combined with sufficient calcium, a healthy diet, and regular exercise, may reduce the risk of developing osteoporosis too!
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.8 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 journaling or meditation to help calm your mind and signal to your body that it’s time to rest. Many of us don’t realize that the stress we experience throughout the day can lead to sleep disturbances. Botanicals such as ashwagandha and saffron, found in Genuine Health’s stress, can help to increase resistance to stress and in turn improve sleep quality in individuals experiencing sleeplessness. During those nights that we struggle a bit more to fall asleep, having a natural supplement like Genuine Health’s deep sleep on hand with natural ingredients including reishi mushrooms can help you fall asleep quicker, stay asleep longer and wake up feeling refreshed.
Older women might also be at risk from falls, incorporate balance and muscle-strengthening activities into your routine. Aim for at least 1 hour and 30 minutes a week to help lower the chances of falling and hurting yourself.9 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 your 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.
Date Modified: January 31st, 2025
REFERENCES
1. Branch NSC and O. Calcium and vitamin D: Important for Bone Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases. May 5, 2023. Accessed January 29, 2025. https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health
2. Calcium. Health Canada. January 12, 2012. Accessed January 29, 2025. https://www.canada.ca/en/health-canada/services/nutrients/calcium.html
3. Calcium. Office of Dietary Supplements. Accessed January 29, 2025. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
4. Branch NSC and O. Exercise for Your Bone Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases. May 5, 2023. Accessed January 29, 2025. https://www.niams.nih.gov/health-topics/exercise-your-bone-health
5. Healthy Bones at Every Age. OrthoInfo AAOS. Accessed January 29, 2025. https://www.orthoinfo.org/en/staying-healthy/healthy-bones-at-every-age/
6. Physical Activity Tips for Adults (18-64 years). Public Health Agency of Canada. October 1, 2018. Accessed January 29, 2025. https://www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-tips-adults-18-64-years.html
7. Dietary reference intakes tables: Reference values for macronutrients. Health Canada. July 20, 2005. Accessed January 29, 2025. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients.html
8. Baker FC, Lampio L, Saaresranta T, Polo-Kantola P. Sleep and sleep disorders in the menopausal transition. Sleep Med Clin. 2018;13(3):443-456. doi:10.1016/j.jsmc.2018.04.011
9. Physical activity for all women. Office on Women’s Health Accessed January 29, 2025. https://womenshealth.gov/getting-active/physical-activity-all-women
