Health Care in Your 30s


Your 30s may look and feel much different than your teens and 20s. As the demands of career and family start to pile up, it’s easy to allow your daily to-do list to take over, but your health should always be at the top of the list. Being proactive now sets the stage for your health tomorrow and all the days to come. Try to incorporate as many of these health tips into your routine as possible to maintain a healthy mental and physical state.

Preventative Health Screenings

  • Blood Pressure Test: Have your blood pressure checked at least once every two years to stay on top of your cardiovascular health and understand your risk of hypertension. 
  • Cholesterol Monitoring: Monitor and test your cholesterol every five years or as needed. High cholesterol can lead to heart disease.
  • Breast Exam: Conduct regular breast self-exams. If you have a family history of breast cancer, talk to your doctor to see if you’re a candidate for early mammogram screening. 
  • Diabetes Monitoring: If you have risk factors, such as a first degree relative with diabetes or history of heart disease, talk to your doctor to see if you should be screened.
  • Pap Smear: Schedule a Pap smear every five years in your 30s if your Pap smear and HPV test are normal.
  • Colon Health: If you have a family history of colon cancer, discuss your risk and a potential colon screening with your doctor in your mid-30s.

Tips for Maintaining Your Health

Eat Healthy

Our metabolism begins to slow down considerably in our 30s. To maintain a heart-healthy lifestyle, adopt a diet high in lean proteins and vitamin-rich fruits and vegetables. Nutrient-dense dark leafy greens such as kale and spinach help your body fight inflammation; while foods high in omega-3 fatty acids such as nuts, berries, and fish support brain functions and may reduce symptoms of depression. Limit alcohol and caffeine consumption, along with foods high in sugar and saturated fat to stay on top of your game. If you’re interested in learning more, talk to your primary care provider to create a plan that works for your lifestyle and nutritional needs.

Stay Active

It’s no surprise that leading an active lifestyle can help you stay both mentally and physically fit. Regular exercise can help you lose weight, reduce the risk of heart disease, and increase your daily energy. Aerobic exercises such as walking, dancing, biking, jogging, or swimming can help your heart pump faster and healthier. Weight bearing exercises such as weight or interval training can help maintain muscle mass, which naturally begins to decline in your 30s. Talk to your primary care provider about exercise routines and alternatives to start leading a more active lifestyle today.

Take Your Vitamins

Bone loss in your 30s can lead to osteoporosis later in life. Take healthy steps to prevent bone and muscle loss by adding multivitamins and calcium supplements to your daily routine. Other supplements especially important in your 30s are: folic acid, which is linked to brain health, cell reproduction, and prenatal health; B vitamins which are linked to energy and mood enhancement; and magnesium supplements which can help fight anxiety, insomnia, and migraines.

Reduce Your Stress

Your level of stress increases in your 30s as you begin juggling a career, parenting, and caring for loved ones. Practicing healthy habits and maintaining a self-care routine can give you the mental boost you need to win the day. Make time to take care of you. Simple steps like drinking eight glasses of water a day, getting eight hours of sleep at night, and engaging in stress reducing activities such as yoga and meditation can help keep stress at bay. Seek treatment with a mental health professional or psychologist to learn more about coping with and reducing stress in your life.

Know Your Medical History

It’s important to be aware of your family’s medical history as it may be an indicator of your risk for various conditions. Talk to your immediate family about diseases or conditions that run in your genes to stay in the know about your risks. The most common diseases linked to genetics are cardiovascular disease and cancer, however there are many more that could affect you. Talk to your primary care doctor about your family’s medical history to learn more about prevention tips and screenings.

Take the Next Step

If you have concerns about your health, there is no better time to talk to your primary care provider. Don’t have one? We can help. Simply use our Find a Doctor tool to connect with a provider.