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Hey ladies! (Sorry fellas.) We’re in our roarin’ twenties, enjoying the best years of our life. Our twenties seem to be when we are in great health, feeling footloose, and fancy-free. While we should feel confident in this wonderful decade as a 20-something-year-old, wouldn’t it be great if we could feel like this forever?

No matter where you are in your 20s, there are some key health practices women can focus on to better our health. The female body requires special attention to ensure we have strong bones, healthy reproductive and hormonal systems, and a positive mindset. Let’s look at how we can keep our health in top shape today, tomorrow, and for the years to come. While there are a variety of health pillars that encompass our overall wellbeing, we’ll put focus on nutrition, physical activity, and mental health.

Nutrition recommendations for women in their 20s

Your twenties are crucial for optimizing nutrition for the long run. Women need to pay close attention to specific nutrients, especially if planning to have a family in the near future.

• Build stronger bones. As we grow older, women are prone to losing bone mineral density which can lead to osteoporosis where the bones become weak and brittle. Our bone density reaches its peak sometime between ages 25 and 30, so now is the time to capitalize on it. Calcium, phosphorus, magnesium, and vitamin D all play an important role in maintaining healthy bones. Focus on calcium-rich foods such as low-fat dairy products (milk, cheese, yogurt), fortified plant milk, 100% fruit juices, dark leafy greens (collard greens, kale, bok choy, spinach), fortified tofu, almonds, and navy beans.
• Pump up the iron. Or at least make sure you’re getting adequate amounts. Females are especially vulnerable to developing iron-deficiency with females in their twenties needing 18 milligrams per day and 27 milligrams per day while pregnant. Iron is found in animal foods like red meat, poultry, seafood, and eggs. You can also get iron from plant foods such as dark, leafy greens, (spinach, kale, chard), broccoli, green peas, sweet potatoes, beans and legumes (soybeans, chickpeas, lentils, etc.), nuts and seeds, and whole grains (quinoa, amaranth, oats).
• Keep your hormones happy. Menstrual cycles deplete the body of key nutrients such as iron, zinc, magnesium, and B vitamins, needed for hormone development. Poor nutrition during your cycle may also cause symptoms to worsen. Fats (or lipids), as well as various proteins, are part of cellular development for important hormones. So, don’t fear eating plenty of healthy fats. Get healthy fats from fatty fish like salmon, walnuts, avocado, olive oil, nuts, and seeds.
• Focus on fertility. A healthy pregnancy and happy baby require proper nutrition. Be sure to get plenty of folate (or folic acid), lean protein, healthy (unsaturated) fats, B vitamins, complex carbohydrates, iron, and antioxidant-rich foods. Read more about these fertility nutrients and common foods here.
• Drink only in moderation. Not only can drinking excess alcohol lead to nutritional deficiencies and dehydration, but it can cause or worsen any hormonal imbalances. Our body tries to get rid of alcohol as soon as possible (it’s a toxin after all) and, with it, the body naturally excretes key nutrients and essential fluids. Stick to drinking in moderation which for women is no more than one drink per day (one drink equals 12 ounces beer, 5 ounces wine, or 1-ounce liquor).

Physical activity in your 20s

Most of us think of exercise as running, a HIIT class, or hitting the weights, but exercise doesn’t just have to be a planned workout. Daily physical activity from normal tasks such as bringing the groceries in, mowing the lawn, gardening, and walking the dog are all forms of movement that will benefit our health.

Rethink exercise to incorporate all forms of movement that you enjoy and can continue to do the rest of your life. Include different types of cardio, resistance training, and flexibility sessions to keep you motivated.

• Resistance training (aka strength training or weight-bearing exercise) helps increase bone density to prevent osteoporosis, maintains lean muscle mass, supports healthy weight management, and allows you to correctly carry tired toddlers without strain (at some point).
• Find enjoyable movement that increases your heart rate to your target heart rate zone (calculate your zone here). This helps keep your heart young by lowering your resting heart rate. Fewer beats per minute throughout the day means it can beat for more days, months, and years.
• Stretch it out every day. Stretching isn’t just for after a workout. Different forms of stretching are known to decrease blood pressure, decrease heart rate, increase joint range of motion, prevent injury, improve blood flow, reduce muscle and joint pain, and much more. Squeeze in flexibility exercises throughout each day. Whether it’s a yoga routine in the morning or a quick 5-minute stretch break before lunch, the more often you stretch the better.

Mental health requirements for women in their 20s

Happiness is a marathon, not a sprint. Supporting your mental health in your twenties will set you up for success down the road. Start building healthy habits now that build resilience, encourage mindfulness, and support your happiness. Putting these habits in place while you’re young gives you the strength to overcome bigger challenges down the road.

• Schedule time for self-care in that busy schedule. Chronic stress can lead to a variety of chronic diseases. Make time for yourself in the midst of busy schedules, even if that means making a calendar appointment for meditating, taking a bath, or calling a loved one.
• Learn when to say “no.” You can’t pour from an empty cup. Prioritize your health and happiness so you can share the good word with others. Set boundaries so that you always have time for yourself to relax and de-stress.
• Don’t be afraid to ask for help. It’s okay to get help when you feel overwhelmed. Ask a friend to watch the kids. Use a meal delivery service to take a break from the kitchen. Hire a cleaning service for once. Talk to a therapist. We all need a mental break at some point.
• Practice mindful eating. Poor emotions often lead us to overeat and crave unhealthy foods. Incorporate some mindful eating habits such as eliminating distractions at mealtime, taking deep breaths before eating, and allowing at least 20 minutes to recognize a change in hunger cues. Learn more about the Intuitive Eating principles here.
• Get quality sleep. Sleep deprivation can lead to poor mood, irritability, anxiety, depression, and several other mental health disorders. It’s recommended that adults get about 7 to 9 hours of quality sleep each night to support a healthy mind.

Whole-body wellness recommendations

According to the U.S. Census Bureau, at least 22% of adult women don’t visit their primary health care provider each year (2010). The first step to health is to know where you stand. Health professionals recommend visiting your general practitioner at least once per year for an annual check-up.

This yearly check-up should look at the basics such as blood pressure, resting heart rate, a panel of blood work (cholesterol, blood glucose, iron, hormones, etc.), and any other physical exams indicated by health history. Us ladies also need to see the gynecologist once a year (that’s the special lady doctor FYI). Read more about that and other healthy habits in the actionable steps below.

Actionable Steps

About the Author

Shannon Costello

Registered Dietitian Nutritionist (RDN)

Hi, I’m Shannon! I’m a Registered Dietitian Nutritionist, Culinary Coach, and Personal Trainer. After dedicating over 8 years to the corporate wellness world, I began my own nutrition practice. Chef Shannon Nutrition focuses on plant-based nutrition and culinary coaching. My passion for culinary nutrition grew when I worked as a cooking instructor for a culinary entertainment company. After several years as an instructor and event coordinator, I moved into the role of Director of Culinary Entertainment where I developed all the recipes, menus, and instructor trainings. My dietetic’s expertise helped the company expand into allergy-friendly and health conscious menus to suit all clients.
Full Bio | LinkedIn | 1:1 Coaching

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