August 30, 2017

Just like the weather, our health sometimes sees sunny days and sometimes a passing storm. And so we have colds, aches and pains that come and go. But as we age, our body’s ability to keep up with the storms slows down. After you hit the 30s, a lot of factors start shaping your overall health – genetics, lifestyle choices, eating habits, stress levels. So don’t just sit back and let the ageing process impact your wellbeing. Start making your health a priority even as you juggle multiple responsibilities. Follow this health checklist for women in their 30s to be aware and be healthy.

1. Check These Symptoms for a Hormonal Imbalance

Feeling Tired All The Time?

Don’t dismiss fatigue to the stress of daily life. If you feel you are lacking energy all the time, get your insulin and thyroid checked.  These two hormones are directly involved in powering your body through the day.

Excessive Hair Fall

Your hair tell a lot about your health. If you notice too many hair on your pillow then this could be a sign that your iron levels are low. Anaemia can make your hair brittle. Also, when your reproductive hormone progesterone and oestrogen are out of whack, then you will experience excessive hair fall.

Weight Gain

You exercise all the time, but your weight is still not dropping? It may be linked to insulin resistance. Diabetes is a very common affliction these days due to our lifestyle choices. Monitor your blood glucose levels regularly once you hit 30s and meet a nutritionist to plan an ideal diet for you.

health checklist for women in their 30s

2. Start taking these supplements


B-Vitamins are essential to regulate hormone production and also play an important role in a smooth hormone functioning. You can get B-Vitamins from whole grains, lean meat, fish and eggs. But as you age, it is good to keep up the B-vitamins supply with some supplements as well. Consult your doctor and start taking B-complex tablets that contain Vitamin B1, B2 and B5.


The stomach is not your best friend after 30. A few years ago, you could eat anything without a hitch, but now you may start feeling bloating, indigestion and heaviness after a meal. A probiotic supplement introduces friendly bacteria in your gut that will help ease these issues.


Like B-Vitamins, micronutrients like magnesium, zinc and folate are essential for processing many hormones within a woman’s body. A lack of these can cause cramps, sleep difficulties and hair fall.

health checklist for women in their 30s

3. Get these Annual Health Checkups done


Cervical cancer is the leading type of cancer in Indian women. So it’s important to have cervical smear tests annually. Early detection is the key to fighting it.


Eyesight tends to deteriorate with age. Get tested for vision, glaucoma and cataract once a year.

Blood Pressure

Once you are in your late 30s, you start developing a risk of high BP, which can lead to heart diseases and strokes. If your BP is above 140/90 mm HG, cut back your salt and alcohol intake.

health checklist for women in their 30s

4. Look After your Bones

Your future bone health depends a lot on your present lifestyle. Ask yourself these questions to know whether you are taking enough care of your bones –

  • Do I consume enough calcium daily?
  • Do I walk at least 6 hours a week?
  • Does my body get enough exposure to sunlight?

If your answer to any of these is ‘no’, then you are at greater risk for osteoporosis as you grow older.

Why it’s important: Women lose a lot of bone density with age causing them to become weaker and more prone to fracture. Also, the female hormone ‘oestrogen’ affects the normal growth and repair of bones later in life. That’s why it’s very important to fortify your bones with exercise and the right diet containing calcium, and Vitamin D (through sunlight).

What you can do: Maintain good bone health by including dairy products, eggs, fish and lean meats in your daily diet. Go out in the sun for at least 20 minutes every day so your body can make Vitamin D. But don’t forget to wear a sunscreen. Also, try to mix up your bone exercises by doing pilates, yoga, aerobics, weight training, dancing and running on different days.

health checklist for women in their 20s

5. Do a breast exam

While your chances of getting breast cancer at this age are extremely low, if you have a family history, then you may be at risk. So the earlier you start doing a self exam, the better.

What you can do: See here how you can do a breast exam. If you notice any unusual changes such as lumps or dimples, contact your doctor immediately.

health checklist for women in their 20s

Let the doctors at Namaha Healthcare take of your body and help you stay healthy. Book an appointment today to find out more. Here’s to healthy and happy 30s and beyond!