The supplements and healthcare tests recommended for women in their 20s, 30s, 40s and 50s

The COVID-19 pandemic has forced us to rethink our priorities and give prominence to our mind, body and soul above all else. Women, in particular, tend to put their health on the back-burner as they multitask between home and work, and in many cases kids as well. 2020, however, is proving to be a year of reckoning for many of us—there is no longer room for procrastination, at least not when it comes to looking after ourselves. And while having a good immune system is once again proving to be a game-changer this time vis-à-vis the risk of contracting the novel coronavirus (as well as the chances of recovery), immunity cannot be built in a day.

We’ve roped in two health and nutrition experts to break down the different tests women should be doing based on the age category they fall in, and supplements that would help. As always, do consult your medical practitioner before taking any medication.

In your 20s

If there were a decade I’d like to remember least, it would probably be my 20s. Yes, there were raging parties and the thrill of being in a serious relationship, in addition to the high of embarking on a glamour-filled career, among other perks. But there were also higher levels of stress than ever before, severe hormone imbalances, lack of sound sleep and generally a lifestyle that needed several corrections. “These are years of mental and physical upheaval for most women—their bodies, which had already started witnessing changes in the teen years, continue to evolve,” says author, nutritionist and founder, SelfCare Health Design, Suman Agarwal.

Her clients in this age group are often prescribed a B complex (benefits include reduction of stress and anxiety, elevation of mood, boosting of metabolism, control of hormone imbalance symptoms etc) and zinc (which helps reduce the risk of adult acne, in addition to D3 and B12). “Due to various environmental and manmade factors, we can’t rely solely on food sources for vitamins. Even D3, which we should get from sunlight, is blocked due to pollution, especially in cities. That being said, none of these vitamins should be taken without first testing for deficiencies as excess can be detrimental,” says Agarwal, stressing that everyone over 20 should check their D3 and B12 levels annually.

In your 30s

This was probably the most hardworking decade for me yet. I’d given birth to my son, now 16, and I was somehow trying to find balance between raising a child, running a home and working at a high-pressured, deadline-oriented entertainment daily, spending hours on commute between home and office, leaving me with little time to pay attention to my mental or physical health. This is also the decade I was diagnosed with hypothyroid post pregnancy as well as severe post partum depression. Sound familiar? If yes, you know why it’s even more imperative to get the lab work prescribed by your doctor based on your personal and genetic history, done in your 30s.

“I always suggest a CBC (Complete Blood Count) as this can be used to diagnose anaemia, infections and certain types of cancer etc. I especially ask women to run this test, as we tend to suffer from iron deficiency-related anaemia and may require supplementation. I sometimes ask for additional iron studies, which is different from a CBC, if the patient suffers certain symptoms like excessive bleeding, hair fall, fatigue or headaches,” says Dr Vishakha Shivdasani.

The Mumbai-based medical doctor with a fellowship in nutrition specialises in controlling diabetes, cholesterol and obesity. “If you are genetically disposed to diabetes or have a large abdominal girth, you should add an insulin test, in addition to the blood sugar test, as this is a predictive marker of diabetes and therefore, a more valuable number,” says Dr Shivdasani.

She goes on to suggest a panel of tests, including blood pressure, lipid profile (to be done annually if you are obese and have a heart disease and/or diabetes), liver function (to screen for alcohol-induced liver damage, fatty liver, hepatitis C and B) urine analysis, kidney function, thyroid function and pap smear to catch pre-cancerous changes in the cervix. “This is recommended for every sexually active woman after age 21. In their 30s, if three consecutive yearly test results are normal, the test can be repeated every three-five years right up to the age of 60. It should be ideally combined with the HPV test,” she adds.

Screening for STIs, especially if your have multiple sex partners or are planning to conceive is a must, as a regular dental check-ups and teeth cleaning. “Your teeth can provide clues about osteoporosis and even cancer that your dentist might be the first person to spot. So don't avoid this visit.”

In your 40s

Having turned 45 this month, I have realised this has been the most confusing age bracket to be in yet. In my head, I feel 20 but calmer and more secure. But my body seems to disagree—it can no longer catch up with what I think I can easily do. In fact, when my doctor suggested I do a Dexa scan to check bone mineral density, I was in shock. How did I get “old” so fast! Dr Shivdasani explains, “This scan is like an X-Ray and especially important for women as they are at a high risk of developing osteoporosis close to peri menopause.”

There’s one important test that needs to be added here as well—a mammogram. “This should be done every two years. In case of any abnormal reports or high risk factors, your doctor may ask you to repeat the test more frequently especially if there is a family history of breast cancer.”

In your 50s

Primrose oil is a must-add supplement, says Agarwal. “It helps relieve the symptoms of menopause like hot flashes and dry skin. I also recommend a calcium supplement, if they are already not on one, for joint support, and magnesium glycinate and melatonin for mental calm and sound sleep.”

As far as general tests for this age group is concerned, Shivdasani suggests a colonoscopy to check for colon cancer. “This involves looking for polyps or lesions in the colon and rectum, which are removed and biopsied during the procedure. Your doctor may suggest repeating the colonoscopy every three-five years to check for recurrences. If the results are normal, the test needs to be repeated every decade.”

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