As women transition into their mid-30s and beyond, their bodies undergo significant hormonal, metabolic, and physiological changes. These changes can affect energy levels, metabolism, heart health, bone strength, mental clarity, and overall well-being. Regular health screenings can detect underlying issues early, allowing for proactive care and better long-term health.
In this guide, we will break down five essential health tests every woman over 35 should consider, why they matter, and how to optimize your health through lifestyle changes, diet, and supplements.
1. Diabetes Screening (Fasting Blood Glucose & A1C Test)
What It Tests:
Fasting Blood Glucose measures current blood sugar levels.
A1C Test gives an average of blood sugar levels over the past 2-3 months.
Why It’s Important:
After 35, many women become more insulin resistant, meaning their bodies struggle to process sugars efficiently. This increases the risk of prediabetes, Type 2 diabetes, weight gain, and fatigue.
Lifestyle Changes:
Exercise regularly: Aim for 30-45 minutes of movement daily, including strength training and walking.
Limit refined carbs & sugar: Reduce white bread, pasta, pastries, and sugary drinks.
Eat fiber-rich foods: Whole grains, beans, and vegetables help stabilize blood sugar.
Manage stress: High cortisol levels from stress can spike blood sugar. Try yoga, meditation, or deep breathing exercises.
Recommended Supplements:
Magnesium: Helps regulate blood sugar and insulin. (Take 200-400 mg daily)
Berberine: Natural compound that supports glucose metabolism. (500 mg twice daily)
Cinnamon Extract: Helps improve insulin sensitivity.
Best Foods to Eat:
Leafy greens (spinach, kale, arugula)
Healthy fats (avocados, nuts, olive oil)
Lean protein (salmon, chicken, lentils)
Low-glycemic fruits (berries, apples, cherries)
2. Nutritional Deficiency Panel (Vitamin D, B12, Iron, Magnesium, Zinc, Folate)
What It Tests:
This panel checks for deficiencies in key vitamins and minerals that affect energy, immune function, bone health, and brain clarity.
Why It’s Important:
As we age, our bodies absorb fewer nutrients, leading to:
Fatigue & brain fog (Low B12 & iron)
Weakened bones & joint pain (Low Vitamin D & magnesium
Hair loss & brittle nails (Low Zinc & folate)
Lifestyle Changes:
Spend time in the sun: Get at least 15-20 minutes of sunlight daily for Vitamin D.
Eat nutrient-dense foods: Include a variety of vegetables, nuts, seeds, and lean protein.
Cook in cast-iron pans: Helps increase iron intake naturally.
Reduce caffeine intake: Too much coffee depletes B12, magnesium, and iron.
Recommended Supplements:
Vitamin D3 + K2: Supports bone and immune health. (Take 2,000-5,000 IU daily)
Iron + Vitamin C: Helps prevent anemia. (If low, take 18 mg with vitamin C for better absorption)
Methylated B12 & Folate: Essential for energy and brain function.
Best Foods to Eat:
Fatty fish (salmon, mackerel, sardines)
Nuts & seeds (pumpkin seeds, almonds, walnuts)
Dark leafy greens (Swiss chard, kale, collard greens)
Organ meats (liver is the best natural source of B12)
3. Complete Blood Count (CBC) & Comprehensive Metabolic Panel (CMP)
What It Tests:
CBC: Measures red & white blood cells, hemoglobin, and platelets.
CMP: Assesses kidney & liver function, electrolyte balance, and blood sugar.
Why It’s Important:
Detects anemia, infections, chronic fatigue, and metabolic imbalances.
Ensures proper liver & kidney function, important for detoxification.
Lifestyle Changes:
Stay hydrated: Drink at least 8 glasses of water daily.
Reduce alcohol & processed foods: These strain the liver and kidneys.
Improve gut health: A healthy gut helps absorb essential nutrients efficiently.
Recommended Supplements:
Milk thistle: Supports liver detox.
Probiotics: Maintain gut health.
Electrolytes (Sodium, Potassium, Magnesium): Helps with hydration & cell function.
Best Foods to Eat:
Beets & cruciferous veggies (broccoli, Brussels sprouts, cauliflower)
Bone broth (rich in collagen & minerals)
Fermented foods (kimchi, sauerkraut, kefir)
4. Chronic Inflammation Screen (CRP, ESR, Homocysteine, Ferritin)
What It Tests:
CRP & ESR detect chronic inflammation.
Homocysteine is linked to heart disease risk.
Ferritin levels indicate iron storage & inflammation.
Why It’s Important:
Chronic inflammation is the root cause of many age-related diseases, including arthritis, heart disease, autoimmune disorders, and cognitive decline.
Lifestyle Changes:
Anti-inflammatory diet: Avoid processed foods, fried foods, and sugar.
Prioritize sleep: Inadequate sleep increases inflammation.
Reduce stress: Chronic stress leads to high cortisol & inflammation.
Recommended Supplements:
Omega-3 fatty acids (EPA/DHA): Reduces inflammation. (Take 1,000-2,000 mg daily)
Turmeric (Curcumin): Natural anti-inflammatory.
Ginger Extract: Supports digestion & reduces inflammation.
Best Foods to Eat:
Berries (blueberries, raspberries, blackberries)
Fatty fish (salmon, sardines, mackerel)
Green tea (rich in antioxidants)
5. Thyroid Panel (TSH, Free T3, Free T4, Thyroid Antibodies)
What It Tests:
Measures thyroid hormone levels to detect hypothyroidism or hyperthyroidism.
Why It’s Important:
Thyroid disorders are common in women over 35 and can cause:
Fatigue, weight gain, depression, thinning hair, and brain fog (Hypothyroidism)
Anxiety, rapid weight loss, heart palpitations (Hyperthyroidism)
Lifestyle Changes:
Reduce gluten & processed soy: They can trigger thyroid inflammation.
Eat selenium-rich foods: Supports thyroid function.
Minimize stress: Chronic stress disrupts thyroid hormones.
Recommended Supplements:
Selenium (200 mcg/day)
Iodine (from seaweed)
Ashwagandha (Supports adrenal & thyroid function)
Best Foods to Eat:
Brazil nuts (rich in selenium)
Seaweed (natural iodine source)
Eggs (contain thyroid-supporting nutrients)
Final Thoughts
Women over 35 should prioritize regular health screenings and make proactive lifestyle changes to maintain long-term health. With the right nutrition, movement, and supplements, you can thrive through menopause and beyond.
Start today schedule your tests and begin implementing these health-supporting habits!