Women's Health Month: Healthy at Every Age

You – and your unique health needs as a woman – are always evolving. 

Maybe you’re noticing habits that kept you bright and energized (on two hours of sleep) in your 20s don’t quite hit the same in your 30s, or the diet you ate in your 30s just isn’t cutting it for balanced gut health in your 50s. As we grow and change, our health routines should, too. 

Whether you’re navigating breakouts in your 20s, burnout in your 30s, or shifting hormones and nutritional needs in your 40s and beyond, small shifts in your everyday routine can help keep you feeling empowered at every stage of your wellness journey. 

In honor of Women's Health Month, we’ve gathered the top simple, science-backed practices for every decade to support:

• Optimal nutrition

• Healthy hair, skin, and nails

• Energy and vitality

• Strength and mobility

• Restful, restorative sleep

Keep reading to discover what your body needs now to stay balanced, radiant, and strong. 

Here’s how to tailor your routine and thrive at every age.  

Your twenties are the perfect time to lay the groundwork for long-term wellness. Fluctuating hormones, late nights, a sub-par diet, and the stress of adjusting to full-fledged adulthood can make it easy to feel overwhelmed and lose sight of self care. Plus, all of these things are common triggers behind the frustrating acne breakouts many of us experience during this decade (and for some, even into later years).  

Prioritizing daily habits like balanced nutrition, proper hydration, and quality sleep can help to establish solid practices that will help carry you through all the decades to come, while supporting a clear, healthy-looking complexion.  

• Eat a balanced diet of fresh fruits and vegetables, leafy greens, whole grains, lean proteins, and healthy fats.  

• Stay hydrated by drinking plenty of water. The Mayo Clinic recommends about 11.5 cups of fluids each day for women.1 

• Practice good sleep hygiene by turning in at the same time nightly, limiting screen time before bed, and aiming for at least seven hours of quality sleep each night. 

If you’re struggling with breakouts (at any age – around 22% of women experience adult acne in the Unites States 2), help keep them at bay with Clear Skin Formula acne nutraceutical. In a clinical study, 100% of Clear Skin users saw reduced acne.  

With career demands, family responsibilities, and the general pace of modern life, your thirties can start to feel like a nonstop sprint of lengthy to-do lists, unchecked stress, and limited time for mindful wellness or movement. Compounded, this can all lead to sleep disturbances and resulting energy deficits we often compensate for with caffeine, both of which can spike cortisol levels, exacerbate the stress cycle further, and contribute to burnout.3 

Even if you’re not feeling the weight of any additional stress during this stage of life (bravo on the healthy stress-management!), you may still notice a decrease in energy levels as many women report a dip in energy and more frequent feelings of fatigue in their thirties. This can be due to a number of causes, such as common nutrient deficiencies, thyroid changes, and hormonal shifts. 4,5 

Focusing on bridging nutritional gaps and embracing practices that support healthy stress management and energy levels can go a long way toward maintaining a sense of vitality. Even when we do our best to eat wholesome, nutrient-dense foods, it can be hard to get everything we need from diet alone. 

• Around 45% of American adults are deficient in at least one key nutrient. Some of the most common include vitamins B12 (43% of US adults) and D (35 % of US adults).6,7,8 Support optimal nutrition with a high-quality multivitamin rich in essential nutrients like Day & Night Multi, physician-formulated for boosted energy, better sleep, and maximum absorption at optimal times of day. 

• Get moving. Aim for 75 minutes of vigorous activity or 150 minutes of moderate aerobic activity per week to help reduce stress, support energy levels, and improve sleep quality.9 Bonus: Incorporate strength training two to three times per week. Building strength now can significantly impact mobility and bone and joint health later in life. 

To help manage stress levels and prevent burnout, consider embracing a mindful practice like meditation, journaling, or deep breathing exercises. 

As we grow, the levels of nutrients our bodies produce decline, which leads to increased nutritional requirements to support optimal well-being and healthy aging. While some, like collagen – the protein responsible for keeping our skin supple and youthful, can start to deplete as early as our 20s, significant shifts take place in our forties. The onset of perimenopause, fluctuations in hormones, and the natural progression of physiological changes during this time can signal a new chapter in dietary needs, impacting everything from metabolism to hair health.10 

Even if you’ve maintained healthy habits through your 20s and 30s, your body may now need additional support. 

• Load up on age-balancing foods, like antioxidant-packed fruits and veggies and fatty fish rich in omega-3s. 

• Get plenty of both by incorporating Anti-Aging Formula, an award-winning anti-aging supplement, into your wellness routine. Designed to boost energy, promote restful sleep, support healthy hair and nails, and help protect against and diminish signs of aging for a more radiant, youthful complexion. 

Another benefit of adding omega-3s into your wellness regimen? Omega-3 fatty acids have been linked to reducing cognitive health risks as we age.11  

Gut health is critical to whole body health at every age, impacting everything from digestion and immunity to skin and mood. While digestive issues can rear their heads through various stages of life, in your 50s, you may notice a marked shift in your digestion. 

With a natural decline in the production of stomach acid, the hormonal ebbs and flows of menopause, gut microbiome changes, and even reduced GI motility, it is common to experience symptoms like constipation, bloating, or indigestion. 12,13,14

Simple dietary shifts can help promote more balanced, regular digestive health.

• Drink plenty of water, and cut back on dehydrating drinks like coffee and alcohol. 

• Eat lots of fiber-rich foods, like fruits, vegetables, nuts, and beans, to help prevent constipation. If you are taking a digestion-disrupting medication, like a GLP-1 or some high blood pressure meds, consider adding a gentle natural laxative into your arsenal. 

• Add probiotic foods into your diet to help promote a balanced gut microbiome. Yogurt, sauerkraut, and kimchi are all excellent sources. If these aren’t among your favorite foods, opt for a broad-spectrum daily synbiotic instead. 

In addition to easing the discomfort of gut imbalances, keeping the digestive system functioning smoothly makes it easier for your body to absorb vital nutrients that support every aspect of health. 

With a lifetime of self-care and well-earned wisdom on your side, your sixties (and beyond) can be your best decade yet. To enjoy it fully, be intentional about supporting bone, joint, and cognitive health. 

Aging includes natural changes in bone density, muscle mass, and cognitive function, which can pose challenges to strength, mobility, memory, and mental clarity. Women in particular are at increased risk for osteoporosis due to the natural decline in estrogen levels that occur during menopause. Research suggests we may also face higher risk factors for cognitive decline. 15, 16

Prioritize the right support and lifestyle habits to help you stay active, sharp, and energized through all the years to come. 

• Incorporate strength training and low-impact movement like walking, yoga, or swimming to help promote bone density and joint mobility. 

• Stay mentally and socially active. Explore activities that challenge your memory and cognition, like reading, puzzles, or taking a class to learn something new. Social activities, like volunteering or attending group events, are associated with healthy cognitive function in older adults.17

• Fuel your brain and body with key nutrients, like B vitamins to support energy and mental clarity, essential minerals for bone and joint health, and omega-3 fatty acids to promote cognitive function.  

With just a few thoughtful shifts in your routine, you can continue to promote strength, mobility, and sharp mental focus. 

Aging well isn’t about slowing down. It’s about thriving wherever your journey takes you, with the right lifestyle habits and nutritional support to help make living your best life possible.