Grey hair and creaking joints might be the last thing on your mind when you’re in your twenties and thirties, but establishing good health habits now can lay the groundwork for living well and longer in later life.
That’s the consensus from all the health professionals interviewed for this three-part series examining women’s health through the different age groups.
Dr Mary Ryan, consultant endocrinologist, for example, compares it to looking after your car. “The better you look after your body at a young age, the better it’s going to look in later life,” she says.
But what exactly should young women be bearing in mind when it comes to their health in their 20s and 30s and what concerns are coming up in clinics and pharmacies?
Your 20s
Bantry-based GP Dr Laura Cullen is director of women’s health with the Irish College of General Practitioners (ICGP) and she puts her advice focus mainly on reproductive health.
“It’s really important to have a trusting relationship with your GP during these years,” she advises, “and that you are getting your information in relation to contraception from a reputable source.
“We are seeing worrying trends of women coming off their contraception due to online influencers’ comments about side effects of hormonal options. This can lead to women presenting with unplanned pregnancies. Remember, there is always a type of contraception to suit you and it’s great for women now, from age 17 to just before their 36th birthday, that contraception is free.”
She also advises young women to be very aware of sexually transmitted infections (STIs).
“This is because research has shown that rates have increased 38% in recent years in young people (age 15-24). STIs may have no symptoms but can pose significant risks, including to fertility.
“You should also have STI tests every time you change partner,” she says, “or when you both decide you are going to move away from barrier contraception, ie condoms. You can order a free test online from the HSE website sh24.ie, do the test at home and get the results quickly.”
Bad period pain isn’t something that you should put up with either, she advises.
“If it is debilitating, you should seek treatment. About 10% of women have endometriosis (which can cause heavy periods) and if this condition isn’t dealt with early enough, it can also have long term implications for fertility.”
Availing of free cervical screening tests is very important too, she states.
“CervicalCheck is free to women aged 25-65 and you should attend for your free smear test when you are called,” she says.
‘It’s a quick procedure that looks for an infection called Human Papilloma Virus (HPV), which can cause cervical cancer if left undetected over long periods in some women’. Check your eligibility on the CervicalCheck register - HSE.ie
Be aware of signs and symptoms that aren’t normal, she adds. “If you experience bleeding after intercourse or have spotting between periods, you should talk to your doctor.”
In relation to general health, she mentions unhealthy habits like smoking and vaping and the importance of watching your alcohol intake also.
On blood tests in your 20s and 30s, she recommends that if you are well and have no concerns, bloods are needed only every three to five years.
Your 30s
Fertility is often the focus for women in their 30s, she finds, and she has advice around this. “If you are planning on conceiving, you should take folic acid for at least three months prior, which can help prevent conditions such as spina bifida. If you are a smoker seek help from your GP to stop.”
If you have concerns about fertility before or after the age of 35, you should see your GP.
Women’s mental health in their 30s should not be forgotten either, she believes. “Life can become very stressful in this decade as you juggle work and family, perhaps, but you shouldn’t forget about taking time for yourself. If you put on your own oxygen mask first you are going to be a better mom, a better colleague and a better person.”
Hormone focus
Hormone expert, Dr Mary Ryan advocates a healthy lifestyle in your 20s and 30s.
“Everything in moderation, make sure you are hydrating well, that your diet is good and that you are sleeping well. When you are physically healthy you are mentally healthy also and enjoying life, so it’s very important to get a balance at this young age that will benefit you in your future years.”
You should make sure you are getting enough calcium and vitamin D.
“That’s because, from the age of 12, you are building up your ‘bone bank’. The bigger the ‘bone bank’ you can build in your teens and 20s and 30s, the less risk of osteoporosis (brittle bones) in your 50s,” she says.
She also focuses on the fact that these two decades – your 20s and 30s – are a time of periods and fertility.
She sees a lot of patients who are on the contraceptive pill for a long time and advises that they take a break for one month each year (while making sure to use alternative forms of contraception).
“Taking a break is very important in order to get that natural oestrogen with ovulation once a year as when you’re on the pill you’re not getting that.
“While the pill is very good, it isn’t good to be suppressing ovulation for years, from your hormonal health point of view.”
The pharmacist
Kathy Maher is a rural pharmacist based in Duleek, Co Meath. She is also chairperson of the Irish Pharmacists’ Union Contractors Committee.
She wants to encourage young women to find their voice and have ownership over their health.
“It’s like being a project manager, working with your healthcare providers to make informed decisions.”
She points out that all pharmacies now have a consultation room where customers can have a confidential chat if they need to.
When women in their 20s and 30s ask for advice in her pharmacy it often relates to hormonal health, contraception, sexual health and mental health.
Many young women seek advice about gastrointestinal issues too, she finds.
“There can be a lot of IBS (irritable bowel syndrome) and a lot of this can be down to stress and sleep and poor diet. In that circumstance, we would talk about improving their microbiome as looking after the healthy bacteria in the gut has been shown to have a positive impact on mental health.”
She also mentions the six pillars of health/lifestyle medicine as being important for women of all ages – nutritious diet, physical activity, good sleep patterns, stress management, avoiding risky substances and maintaining positive social connection.
“Each of these has an impact on the other,” she says.
Heart health
Diet and exercise is very much on Dr Angie Brown, medical director of the Irish Heart Foundation’s mind. She points out that in Ireland one in four women die from heart disease or stroke every year.
“Surprisingly very few women realise this or that their risk of dying of a heart attack or stroke is six times more likely than dying of breast cancer,” she says.
“The risk of developing cardiovascular disease increases with age. However, we start to see atherosclerotic plaques [a build-up causing a hardening of the arteries due to fats, cholesterol or other substances] in teenagers so it’s important for everyone, no matter what their age, to have a healthy diet, exercise regularly, don’t smoke at all and don’t drink too much alcohol.”
Next week: Healthy living in your 40s; After 50 (1 March). Men’s health will be covered in detail at a later date.
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