Turning 35 is a critical juncture in a working woman’s life, where she must reassess her health priorities. Experts encourage women in this age group to adopt sustainable habits that support long-term well-being, especially with increasing personal and professional responsibilities.
“As a working woman at 35, it’s essential to prioritise your health and well-being amidst the demands of a busy lifestyle. Building and maintaining healthy habits now can have a lasting impact on your physical, mental, and emotional health,” said Dr Narander Singla, lead consultant, internal medicine, CK Birla Hospital, Delhi.
Prioritise preventive health: Schedule regular screenings — including blood pressure, cholesterol, blood sugar, thyroid, and breast health. Early detection is key to prevention and better outcomes, said Dr Birali Swetha, chief dietician, Gleneagles Aware Hospital, LB Nagar, Hyderabad.
According to Dr Singla, regular annual check-ups with your primary healthcare provider help monitor key health indicators such as blood pressure and cholesterol levels and allow for early detection of potential issues. “Stay current with recommended screenings, including mammograms and Pap smears, and ensure your vaccinations, such as the annual flu shot, are up to date. Knowing your family’s medical history can also help you understand your risk factors and take proactive steps toward prevention,” said Dr Singla.
Maintain a balanced diet: Opt for whole grains, lean proteins, healthy fats, and ample fruits and vegetables. Limit processed foods, sugar, and salt. Adequate calcium and vitamin D intake is crucial to maintain bone health, said Dr Birali.
Move regularly: Aim for at least 150 minutes of moderate physical activity weekly. Include strength training to preserve muscle mass and boost metabolism. Physical health should be a cornerstone of your routine. Dr Singla said brisk walking, cycling, or swimming are great for maintaining a healthy weight, boosting cardiovascular health, and reducing stress.
Sleep and stress management: Prioritise 7–8 hours of restful sleep. Incorporate mindfulness practices like yoga, meditation, or deep breathing to manage stress. Dr Singla advised maintaining a consistent bedtime schedule and cultivating relaxing pre-sleep habits to enhance sleep hygiene.
Story continues below this ad
Are you sleeping well? (Photo: Getty Images/Thinkstock)
Stay hydrated and avoid overstimulation: Limit caffeine, alcohol, and screen time — all of which can interfere with sleep and mood.
Mental and emotional health: “Don’t hesitate to seek help or counseling when overwhelmed. Emotional well-being is as critical as physical health,” said Dr Birali. Dr Singla concurred and shared that mental and emotional well-being should never be overlooked. “Manage stress through meditation, yoga, or deep breathing exercises, which can help you maintain a healthy work-life balance. Nurture meaningful relationships with friends and family, as a strong social support network is vital for emotional resilience. Don’t forget to carve out time for self-care, whether it’s enjoying a hobby, spending time in nature, or simply taking a quiet moment for yourself,” said Dr Singla.
Consistency in these habits builds resilience, energy, and better health outcomes.
In addition, remember a few simple yet impactful habits. Stay hydrated by drinking plenty of water throughout the day to maintain energy and support bodily functions. “Avoid unhealthy behaviours such as smoking, excessive alcohol consumption, and high sugar intake,” said Dr Singla.
Story continues below this ad
Make it a point to stay informed about women’s health topics and evolving medical guidelines to make empowered choices for your well-being. “By integrating these practices into your lifestyle, you’ll be better prepared to navigate the challenges of both your professional and personal life, while nurturing your long-term health and happiness,” said Dr Singla.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
