If there is one thing I wish I could do is go back in time with all of the knowledge I have now about health and wellness and re-do my 20’s and on. It would change the course my life has taken as I aged. Now I fight battles every day to stay active, eat healthy, and try to live as long as possible.
This article lines out what every woman whishes she knew from her 20s and on! Great tips for overall health and wellness. Check it out!
By Rocio Medina Badiano, M.D. – Cochairperson and Member, Herbalife Nutrition Advisory Board
Celebrating World Women’s Wellness Day – April 25
World Women’s Wellness Day is a powerful reminder that taking care of your health isn’t something you do just once a year—it’s an ongoing commitment. In our busy lives, it’s easy to put others first, but true wellness starts with making time for yourself every day. At Herbalife, we believe wellness is a lifelong journey, and the right nutrition, support, and mindset can help you feel your best—physically and mentally—at any age.
As women, our health needs evolve with every stage of life. From hormonal changes and shifting energy levels to the impact of aging, our bodies change in unique ways. A one-size-fits-all approach doesn’t work. That’s why personalized care, nutrition, and self-awareness are key to staying strong, balanced, and healthy at every stage of life.
Whether you’re in your 20s, 30s, 40s, or beyond, it’s never too late to prioritize your health. Here’s how to support your body through every decade.
What Woman Need for Wellness in Her 20s, 30s, 40s, and Beyond
In Your 20s: Build a Strong Foundation
Your 20s are the perfect time to create healthy habits that will support your long-term wellness.
Hydrate, Move, and Sleep Well
Start by aiming for at least two liters of water each day, 150 minutes of exercise per week, and 7–9 hours of sleep each night. Small changes—like taking the stairs or adding yoga to your routine—can build habits that deliver lasting benefits for your body and mind.
Fuel Your Body with Nutrient-Dense Foods
The Centers for Disease Control and Prevention reports that adults in their 20s and 30s get 15% of their calories from fast food. It’s time to break the cycle. Choose lean proteins, whole grains, fruits, and vegetables. Healthy snacks like Greek yogurt, hummus with veggies, or a protein bar can help keep your energy levels steady throughout the day.
Strengthen Your Bones
Bone mass builds through your 20s, with peak density around age 30. Ensure you’re getting 1,000 mg of calcium daily from sources like dairy, tofu, or leafy greens. Potassium-rich foods like melons, bananas, and beans also help support muscle and heart health. Spending at least 15 minutes outdoors daily helps your body produce vitamin D, essential for strong bones and a healthy immune system.
In Your 30s: Strengthen and Maintain Your Health
As you enter your 30s, your metabolism naturally begins to slow down, and it becomes even more important to stay mindful of nutrition and physical activity.
Make Smart Food Swaps
Cut back on refined carbs like pastries and white bread to avoid energy crashes. Opt for whole grains, fiber-rich vegetables, and hydrate with water or herbal teas instead of sugary drinks.
Support Your Muscle and Energy Needs
Aim for at least 75–100 grams of protein per day through lean meats, dairy products, eggs, or protein supplements. For energy and recovery, eat plenty of colorful fruits and vegetables and keep hydration high.
Watch Your Iron Intake
Many women in their 30s don’t get enough iron. Include iron-rich foods like lentils, fortified cereals, and lean meats to help prevent deficiency and combat fatigue.
In Your 40s: Protect Your Heart and Balance Hormones
In your 40s, hormonal shifts can begin to impact your weight, blood pressure, and cholesterol levels. It’s crucial to prioritize heart health and maintain hormonal balance.
Prioritize Heart Health
Exercise regularly and fuel your body with heart-healthy foods like dark leafy greens, tomatoes, and berries. Cut back on saturated fats and keep alcohol intake in check. Look for sources of omega-3 fatty acids, such as wild fatty fish like salmon, mackerel, sardines, or plant-based options like flaxseeds and chia seeds, to reduce inflammation and support cardiovascular function.
Boost Your Vitamin D
Vitamin D helps your body absorb calcium and supports immune health. As your body’s natural production of vitamin D decreases in your 40s, incorporate fortified foods, egg yolks, and fatty fish into your diet.
Add Antioxidants
Antioxidants like vitamins A, C, and E are crucial in the fight against aging. Load up on colorful fruits, vegetables, and nuts to support longevity and glowing skin.
In Your 50s: Support Heart Health and Hormonal Balance
Post-menopausal women experience a range of changes, and it’s more important than ever to focus on heart health, bone density, and hormonal balance.
Eat More Fiber
Fiber-rich foods like oats, apples, and beans help lower cholesterol, improve digestion, and keep you feeling fuller longer, which can be crucial for weight management.
Focus on Key Nutrients
Vitamin B12 is essential for red blood cell and nerve function, but absorption may decline with age. Consider fortified foods or supplements to keep your levels in check. Omega-3 fatty acids, found in fatty fish, continue to support heart and hormonal health as you age.
Stay Consistently Active
Exercise remains essential in your 50s and beyond. Incorporate both aerobic exercises and strength training to support heart health, preserve muscle mass, and maintain mobility.
In Your 60s and Beyond: Nourish, Move, and Connect
Later life brings the opportunity to prioritize your health even more, with a focus on maintaining physical and mental vitality.
Focus on Nutrient-Dense Meals
As metabolism slows and appetite changes, it’s important to consume nutrient-dense meals. Share meals with loved ones, explore new recipes, and consider meal replacement shakes to ensure you’re getting the nutrients you need.
Support Digestive Health
As your gut health changes, support digestion by adding fiber and probiotics to your diet through foods like yogurt, sauerkraut, kimchi, or supplements.
Stay Social and Active
An active lifestyle doesn’t require hours at the gym. Group fitness classes, recreational sports, or even regular walks with friends can keep you moving and socially connected. Aim for at least three days of resistance training per week to support muscle strength and ensure you’re getting 25 grams of protein post-workout to aid recovery.
This World Women’s Wellness Day, take a moment to reflect on what well-being means to you. Whether it’s a walk, a nutritious meal, or a few extra hours of rest, today is the perfect day to start your wellness journey. At Herbalife, we are proud to support women with science-backed nutrition, expert education, and the encouragement to thrive at every stage of life.
##
Dr. Rocio Medina Bio:
Dr. Rocio Medina is co-chairperson of the Herbalife Nutrition Advisory Board and a member of The Obesity Society and the American Society for Nutrition. She holds a medical degree and postgraduate degrees in nutrition and obesity from the Autonomous University of Nuevo León and the University of Monterrey in Mexico. Passionate about healthy living, Dr. Medina enjoys cycling, stand-up paddling, and cooking nutritious meals.
Hi! I’m Chris! Just a Midlife Wife sharing about life’s journey; screaming and kicking through it while supposedly aging gracefully…
Focusing on healthy living, low carb & keto, things I am loving right now, and life in general.