Health and Wellness

What We Focus On

At UC Health, our women’s health experts partner with you across every life stage, offering care that’s proactive, personalized, and rooted in science. We support:

• Preventive screenings and checkups
• Nutrition and lifestyle tips
• Hormonal and emotional changes
• Reproductive and pelvic health
• Family planning and fertility support

Your 20s: Building Healthy Foundations

This is a time for new beginnings—and building strong habits that support your future. Your annual wellness visit is more than just a routine check-up. It’s a chance to check in on your overall health—weight, blood pressure, habits, and family history.

• Health Screenings
  • Start cervical cancer screening at age 21 (Pap test every three years)
  • Begin clinical breast exams at 25
  • Discuss STI testing if sexually active (gonorrhea, chlamydia, trichomonas, syphilis, HIV)
  • Get the HPV vaccine—recommended through age 26, and available through 45
  • Tetanus vaccine every 10 years
  • Keep up to date with dental and eye exams
     
• Reproductive health:
  • Depending on your needs, your women’s health provider can assist with menstrual support, contraception, reproductive health planning, and maternity services.
  • Even if pregnancy isn’t in your plans, keeping up with screenings is key.
  • Be open with your doctor and discuss any concerns with vaginal discharge or sexual dysfunction.

• Nutrition:
  • Eat a colorful, balanced diet with fruits, veggies, lean proteins, and whole grains
  • Take 400 mcg of folic acid daily if pregnancy is possible
  • Check iron levels if you have heavy periods
  • Don’t forget calcium and vitamin D for bone health
  • Choose water or low-sugar beverages when possible, limit alcohol intake, and avoid tobacco, recreational drugs, and marijuana.
     
• Lifestyle:
  • Regular movement keeps both your body and mind in balance. Try to get at least 150 minutes of moderate exercise a week—whether it’s walking, dancing, swimming, or joining a local sports league.
  • Wear your seat belt in the car
  • Protect your skin with SPF and skip the tanning beds—your future self will thank you.
  • Don’t underestimate the power of rest. Prioritize good sleep, learn ways to unwind (like yoga, journaling, or meditation), and stay connected to people who lift you up.
    
    
• Mental & Emotional Wellness: Your 20s are full of transitions, which can bring stress, anxiety, or feelings of overwhelm. Know this: you're not alone, and support is available. UC Health offers:
  • Behavioral health evaluations and therapy
  • Integrative health virtual and in-person classes for stress relief
  • A safe space to talk—if you’re experiencing domestic violence or don’t feel safe at home, speak with your doctor. We’re here to help.

Women’s Health Tip: Your primary care provider and OB-GYN are your partners—find ones you trust and stick with annual visits, even when you feel fine. 

In Your 30s: Finding Balance in a Busy Life

This is a decade of multitasking—career, family, caregiving, or all of the above. With so much on your plate, it’s easy to put yourself last. But this decade is a powerful time to focus on your well-being and lay the foundation for lifelong health.

• Health Screenings:
  • Continue cervical cancer screenings (Pap/HPV). If your testing is normal, you may only need your pap smear every 3 or 5 years.
  • Start routine diabetes, cholesterol and blood pressure checks
  • Discuss early mammograms if there’s a family history of breast cancer
  • Review your family history with your doctor to see if you qualify for genetic screening for genetic cancer syndromes
     
• Reproductive Health: Depending on your needs, your women’s health provider can assist with menstrual support, contraception, reproductive health planning, and maternity services.
  
  
• Nutrition:
  • Keep taking folic acid if needed.
  • Add calcium, vitamin D, and fiber-rich foods like fruits, vegetables, and whole grains for bone and heart health and energy.
  • Consider a prenatal vitamin if you are trying to conceive, pregnant or breastfeeding
  • Receive a personalized nutritional plan with one of UC Health’s lifestyle medicine providers.
• Lifestyle: The 30s can be very busy – careers, raising children, caregiving, community roles, etc.
  • Keep moving: strength training, yoga, or Pilates help posture and relieve stress.
  • Schedule regular “me time” for hobbies and relationships outside work/home responsibilities.
  • Practice safe sex
  • Stay up to date on recommended vaccines, and build healthy habits—like limiting alcohol and avoiding tobacco and recreational drugs
     
• Mental & Emotional Wellness: Life in your 30s can feel like a constant balancing act—and it’s okay to admit when it gets overwhelming. Whether you’re navigating career pressures, family responsibilities, or personal transitions, your mental health matters.  
  • If you become a mother, be mindful of signs of postpartum depression or anxiety
  • Even without children, this decade can bring anxiety around fertility, relationships, or life direction. You’re not alone. Talking with other women, joining a support group, or seeing a counselor can offer meaningful relief.
  • UC Health’s psychiatry services include specialists in women’s mental health. Call 513-585-7754 to schedule an appointment or visit their site to learn more
  • Primary care providers routinely screen for anxiety and depression.
  • Prioritize rest, explore mindfulness or meditation, and stay connected with people who uplift you—you deserve care, too.
  • Integrative health experts at UC Health offer virtual and in-person classes for stress relief

Women’s Health Tip: If something feels off—fatigue, irregular cycles, pelvic pain—don’t brush it off. Your body is speaking to you.

Your 40s: Midlife and Prevention

Hormonal shifts begin, and your focus may shift toward prevention and proactive health.

• Health Screenings: Your 40s are crucial for cancer prevention.
  • Start annual mammograms at 40
  • Continue cervical cancer and HPV screening (until 65)
  • Begin colorectal cancer screening at 45
  • Get diabetes and cholesterol checks based on risk
  • Don’t skip pelvic exams, as many urinary or pelvic issues, like incontinence or prolapse, can begin now. UC Health’s pelvic health specialists can help.
     
• Nutrition: Menopausal changes typically start occurring during your 40s.
  • Support menopause and bone health with calcium and vitamin D
  • Eat phytoestrogen-rich foods (soy, flaxseed) and omega-3s (fish, walnuts) which may ease hot flashes and support heart health
  • Limit sodium and processed foods to manage blood pressure
  • Include foods rich in B-vitamins and magnesium for energy and mood
  • Consult a UC Health nutritionist if weight management or dietary changes are challenging.
     
• Lifestyle: This decade may bring hot flashes, night sweats, mood swings and sleep changes.
  • Regular exercise (mix of cardio, strength training and flexibility) helps counteract these changes and keeps bones strong. Aim for 150–300 minutes of activity weekly.
  • Sleep disruptions and mood shifts are common—tools like yoga, tai chi, and meditation help. UC Health’s Osher Center for Integrative Health offers programs in stress reduction, meditation, and wellness that many women find helpful.
     
• Mental & Emotional Wellness: Your 40s can be the “sandwich generation” (caring for both kids and aging parents). Stress is normal—talk openly about it with friends or family.
  • UC Health’s Midlife Care program specifically addresses common midlife issues (hormonal changes, bone density, mood).
  • Consider joining a women’s health workshop or support group (for example, exercise groups or book clubs) to stay connected and relieve stress.
  • Whether you're navigating career shifts, family changes, or simply redefining your next chapter, a therapist or life coach can offer valuable guidance. If persistent mood changes, anxiety, or sleep issues arise, UC Health’s Women’s Mental Health Program is here to help with expert, compassionate care. Call 513-585-7754 to schedule an appointment or visit their site to learn more.
  • Making time for connection—through hobbies, social activities, or volunteer work—can strengthen resilience and bring more joy and meaning to midlife.

Women’s Health Tip: Don’t wait to talk about menopause—our experts can help with options that support your comfort and quality of life.

In Your 50s: Embracing Change

• Health Screenings:
  • Continue mammograms (up to age 74 or as recommended by your provider)
  • Continue cervical cancer and HPV screening until 65
  • Make sure your colorectal cancer screening is up-to-date (every 10 years if colonoscopy).
  • Get your shingles vaccine at 50
  • Monitor blood pressure, cholesterol, and blood sugar annually
  • Since heart disease risk rises after menopause, discuss heart health with your doctor.  
  • Your doctor may also suggest additional screenings that support your overall well-being. These can include bone density tests to monitor bone health, hormone management options to address menopausal changes, lung cancer screenings, and evaluations to help maintain brain health as you age.
     
• Nutrition:
  • Maintain calcium and vitamin D intake
  • At this age, your body’s ability to absorb B12 may decline; your provider may recommend a B12 supplement if you eat little meat.
  • Omega-3 supplements can support heart and joint health.
  • If you’ve had hot flashes, phytoestrogens and adequate hydration can help.
  • Maintain a colorful diet rich in antioxidants (berries, leafy greens) for eye and brain health.
     
• Lifestyle:
  • Strength training is especially crucial now to preserve muscle and bone.
  • Low-impact aerobics, walking, swimming, and pelvic floor exercises (to prevent incontinence) are all beneficial.
  • Keep a routine – moderate physical activity most days.
  • Don’t forget menopause symptoms: if hot flashes or sleep issues disturb you, discuss hormone therapy and alternatives with your provider. UC Health Midlife Care has menopause specialists who can customize care.
  • Stay socially active: travel, clubs, and family can fill your time with joy and purpose.
     
• Mental & Emotional Wellness:
  • You may be navigating an empty nest or redefining your identity. Explore new passions, support groups, or therapy.
  • Stay mentally sharp by learning new skills or hobbies, volunteering or mentoring younger women (community centers and libraries often have programs). 
  • If you experience depression, anxiety or insomnia, talk to your provider.
  • Prioritize self-care: get enough sleep, practice relaxation techniques, and find time to have fun.

Women’s Health Tip: You’re not alone in this stage. UC Health offers specialized care for menopause, pelvic floor therapy, heart disease prevention, and more.

Your 60s: Aging Actively

Stay vibrant and connected by taking charge of your wellness.

• Health Screenings: Health screenings should be personalized: even if you’re very healthy, you should continue scheduling an annual routine exam. If you have serious illnesses, discuss with your doctor a plan to address any concerns.
  • Annual physical exams are still important—even if you feel great
  • Bone density scan at 65
  • Talk to your doctor about recommended vaccines
  • Discontinue Pap tests if previous results are normal
  • Continue mammograms and colonoscopy as advised
     
• Nutrition:
  • Continue calcium (1200 mg) and vitamin D (800 IU) daily, as bone loss accelerates.
  • Ensure adequate vitamin B12. As you age, women often need B12 supplements due to absorption issues.
  • A high-protein diet helps maintain muscle, including lean meats, dairy, beans and nuts.
  • Hydrate well to help joints and overall vitality.
  • Vitamin C and antioxidants from fruits/veg support immunity and skin health.
  • If you have hypertension or heart concerns, incorporate a low-sodium DASH-style regime. This approach is designed to help prevent and lower high blood pressure with whole foods rich in nutrients, including potassium, calcium, and magnesium.
     
• Lifestyle:
  • Stay active! Aim for balance and strength exercises to prevent falls (Tai Chi and gentle yoga are great options). UC Health’s integrative health program also offers Nature as Medicine events and other wellness topics that many older adults enjoy.
  • Get annual eye and hearing exams; treat issues promptly (hearing aids and glasses improve safety and social life).
  • Vaccinations are vital: in addition to annual flu and updated COVID shots, women 65 and over should receive a pneumonia vaccine.
  • Social engagement is crucial – join walking clubs, faith or hobby groups.
     
• Mental & Emotional Wellness:
  • Many women in their 60s explore new paths: travel, grand-parenting, or continuing education.
  • Cognitive health matters – puzzles, reading, and socializing keep the mind sharp. UC Health’s Memory Care and Brain Health Center is dedicated to brain wellness at all ages, offering screenings and programs if you or your loved ones have concerns.
  • If you feel lonely or sad (retirement blues, loss of peers), reach out: adult day programs, senior centers, or faith groups can provide community.
  • Keep seeing your primary care doctor for depression/anxiety screenings – treatment is available and can greatly improve quality of life.
  • Consider volunteering or part-time work to keep purpose and routine.

Women’s Health Tip: Stay connected to care—your health and happiness still take center stage.

Your 70s: Wisdom and Well-being

This stage is about quality of life, reflection, and continued vitality.

• Health Screenings:
  • Based on your health, you may reduce cancer screenings. Many stop mammograms around 75.
  • Pap tests and colonoscopies usually end (unless you have risk factors or shared decision-making suggests otherwise).
  • Focus on managing chronic conditions including heart disease, diabetes, arthritis, and keeping active.
     
• Nutrition:
  • Continue bone and vitamin supplements as prescribed.
  • Protein remains important – elderly women need more protein (eggs, fish, dairy, beans).
  • Eat fiber-rich foods to aid digestion and prevent constipation.
  • Be wary of dehydration
  • If cooking is challenging, consider a meal delivery program (some are tailored for seniors).
  • A registered dietitian or nutritionist can ensure you’re meeting nutrient needs despite smaller appetites.
     
• Lifestyle:
  • Preventing falls is key: keep a clutter-free home, use assistive devices as needed (canes, grab bars), and do balance exercises (standing on one foot, heel-to-toe walking).
  • Continue gentle aerobic exercise – even daily walks around the neighborhood count.
  • If you drive, keep skills sharp and schedule vision/hearing checks.
  • Engage in mentally stimulating activities (music, games, crafts).
  • Stay current on vaccinations (annual flu, boosters as recommended).
  • Regular dentist and doctor visits should also continue.
     
• Mental & Emotional Wellness:
  • Loneliness can be a challenge if loved ones pass or you live alone. Stay connected: phone calls, video chats, community centers, or intergenerational programs (e.g. reading to children at libraries) help.
  • Faith and hobby groups also offer purpose and friendship.
  • Grief counseling or support groups are available if you’ve lost a spouse or friends. UC Health offers older adult psychiatric care if depression, anxiety or memory issues arise.
  • Focus on gratitude and legacy – share your wisdom with younger generations, perhaps by writing memoirs or teaching skills.
  • Practices like gratitude journaling or gentle meditation can boost mood.
  • Remember, your life experience is a strength and your positivity encourages younger women around you.

Women’s Health Tip: Bring a loved one to appointments—they can help advocate for your needs.

Your 80s and 90s: Quality of Life and Support

• Health Priorities: At this stage, the emphasis is on comfort, function and joy.
  • Most routine screenings are not needed unless you have specific risk factors or a doctor’s recommendation.
  • Continue managing chronic illnesses (blood pressure, arthritis, diabetes) in tandem with your primary care physician.
  • Continue taking your medications as prescribed and review them each year. This helps prevent polypharmacy, when multiple medications are taken at once, which can increase the risk of side effects and drug interactions.
  • Mobility aids (walkers, scooters) and home health support can preserve independence safely.
     
• Nutrition:
  • Nutrient-dense foods are essential even in small meals.
  • Continue any prescribed supplements (vitamin D, calcium, B12).
  • Focus on easy-to-chew, protein-rich foods (soups with beans/meat, dairy, smoothies) and hydration. If eating becomes difficult, a dietitian can recommend fortified foods or gentle supplements.
  • Fiber and fluids prevent constipation.
  • Enjoying familiar or family recipes can boost appetite – share meals with others when possible.
     
• Lifestyle:
  • Gentle physical activity remains important for circulation and mood – stretching, chair exercises, and short walks (even indoors) make a difference.
  • Fall-proofing the home is critical: good lighting, handrails, and non-slip mats.
  • Continue vision/hearing care and dental checkups if possible.
  • For brain stimulation, social visits, music, or reminiscence activities can be very rewarding. UC Health provides geriatric care coordination – ask about resources like occupational or physical therapy (to improve daily living skills).
  • Palliative or hospice care teams can assist with comfort and advanced care planning.
     
• Mental & Emotional Wellness:
  • This season can bring losses and reflection. Stay connected with family and friends through visits, calls or pictures.
  • Local senior centers and faith communities often offer social activities and meals.
  • Sharing stories and joys with loved ones enriches everyone’s life.
  • Seek support for grief or anxiety – faith leaders, counselors, or therapists can help.
  • Mindfulness and gentle prayer or meditation can bring peace. UC Health’s patient support services include chaplaincy and counseling, even by phone.
  • Embrace the wisdom you’ve gained: many find purpose in mentoring, knitting for charity, or simply being present with loved ones. You are a vital part of the community – your life, care and insights continue to matter.

Women’s Health Tip: Asking for help is strength, not weakness. The right support can protect your independence and well-being.

Care Through Every Decade

From your first wellness visit to late-in-life support, UC Health is here for every chapter.  Find a women’s health provider today.