By Dr. Tori Wilson Clark
The start of a new year gives women an opportunity to pause and reassess their health. It is a natural reset point, a moment to reflect on what your body has been telling you and what it may need moving forward. Women’s health changes in meaningful ways from decade to decade, and understanding those shifts can help you stay proactive, confident and informed throughout your life.
Providing age-specific, preventive guidance empowers women and is the cornerstone of a patient-centered approach to their care. As an obstetrician-gynecologist, I am inspired daily to educate my patients and give them resources that help them take ownership over their health.
This roadmap outlines the essentials — helping you prioritize your health in a way that supports you in at every stage of life.
IN YOUR 20S: BUILD YOUR FOUNDATION
Your 20s are an ideal time to establish healthy routines and create a solid baseline for your long-term wellbeing. These habits and screenings set the tone for the years ahead.
Focus on:
- Annual primary care and OB-GYN wellness visits
- Completing HPV vaccinations if needed
- Basic lab work, such as blood sugar, iron and vitamin D
- Supporting mental health and identifying stress patterns
- Understanding and tracking your menstrual cycle
Lifestyle priorities:
- Consistent sleep, balanced meals, movement and daily hydration.
IN YOUR 30S: STRENGTHEN AND BALANCE
Your 30s often come with increased responsibilities and higher stress levels. Hormonal shifts also may begin during this decade.
Focus on:
- Fertility planning and cycle tracking
- Early signs of perimenopause
- Annual clinical breast exams
- Dermatology skin checks
- Blood pressure monitoring and stress reduction strategies
Lifestyle priorities:
- Strength training, heart-healthy practices and mindful boundaries to protect emotional wellness.
IN YOUR 40S: DETECT AND PREPARE
Many key screenings become most important in your 40s. Hormonal changes, sleep disturbances and metabolic shifts may appear more noticeably.
Focus on:
- Beginning routine mammograms
- Checking thyroid and metabolic markers
- Watching for cycle changes and PMS shifts
- Cholesterol and glucose screening
- Evaluating bone density if risk factors exist
Lifestyle priorities:
- Regular movement, anti-inflammatory nutrition and restorative sleep.
IN YOUR 50S: NAVIGATE MENOPAUSE WITH CONFIDENCE
Menopause is a major transition, and understanding your body’s changes can help you feel more comfortable and supported.
Focus on:
- Managing hot flashes, sleep changes and other symptoms
- Bone density scans
- Colon cancer screening
- Heart health evaluation
- Vision and hearing checks
Lifestyle priorities:
- Protein intake, hydration, weight-bearing exercise and brain-supportive habits.
IN YOUR 60S AND BEYOND: SUPPORT LONGEVITY AND JOY
This chapter is about staying strong, independent and engaged with life. Preventive care remains essential.
Focus on:
- Vision, hearing and dental health
- Bone density monitoring
- Fall risk assessments
- Heart and kidney evaluations
- Continued screenings based on your provider’s guidance
Lifestyle priorities:
- Daily activity, balance training, stretching, social interactions and hobbies that bring purpose and joy.
Remember: Every decade has a new story, and your health is always the main character.
YOUR AGE-BASED CHECKLIST
- 20s: Build healthy habits and know your baseline.
- 30s: Manage stress and watch for hormonal shifts.
- 40s: Prioritize screening and early detection.
- 50s: Focus on menopause and bone health.
- 60-plus: Maintain mobility, strength and heart health.
Dr. Tori Wilson Clark specializes in OB-GYN and women’s health. Connect with her via wearememorial.com.