Your 30s can feel like a juggling act, between your career growth, relationships, family building and community focus. These goals and responsibilities make taking care of your own well-being more important than ever. This is the decade to focus on balance: maintaining your health, managing stress and keeping your eye on your long-term goals.
If you’re planning to begin or add to your family:
Start with the Welcoming a Child section of our Moments That Matter page for information and resources on Getting Ready, Pregnancy and Birth, Adoption and Adjusting to Parenthood.
You’ve likely had years of navigating your own health care. Now it’s time to deepen your relationship with your providers and perhaps start planning care for loved ones.
Review your coverage each year. Once a year, you have the opportunity to review and update your health and insurance benefits during Annual Enrollment, typically held in May. Take full advantage of this period to think about the coverage you need for yourself and your family, and whether anything has changed for you in the last year—or will in the year ahead. Your health and wallet depend on the decisions you’ll make.
Know your numbers. By your 30s, you should understand your baseline health biometrics and if and how they may be changing. Biometrics are the physical measures of your health: blood pressure, cholesterol, body mass index (BMI), blood sugar levels and other data points used to assess your health and identify potential risk factors for chronic conditions like heart disease or diabetes.
Consider a health journal. This is a great way to track recurring symptoms, allergies and sensitivities, patterns and opportunities. You might be surprised by what you learn about yourself and your children.
Keep records. Create files (digital or paper) for yourself and anyone you coordinate care for (like a child or elderly parent) with medical information, including immunizations, prescriptions and important test results. For care you receive from Memorial Hermann providers, Epic provides easy access to your medical records. You’ll find visit notes, lab results, medication lists and other key information.
Check outMemorial Hermann’sHealth & Wellness Categories for tips and tricks across family, fitness, health, lifestyle and nutrition. You’ll find articles written by our experts, along with recipes and podcasts. You can even sign up to receive the latest articles in your inbox. To get you started, we’ve pulled a few articles into the topics in this section.
By your 30s, you may be coordinating care for not only yourself, but also several members of your family. That means managing checkups and vaccinations for multiple people. It’s easy to deprioritize your own needs when you’re planning loved ones’ care, but these years make your health even more important. You need to be at your best to continue to care for your family. It’s also important to model a commitment to preventive care and healthy behaviors for your children.
Whether you’re planning care for yourself and/or your family, talk to your providers about which vaccinations and screenings they recommend based on your ages and personal and family histories. The following resources offer general recommendations:
This stage isn’t about perfection; it’s about small, consistent choices that protect your energy, help you manage stress and keep you feeling like yourself. Whether that’s finding time-efficient ways to move your body, getting support for mental health or building routines that actually fit your schedule, the goal is progress, not pressure. As you settle into your career and coordinate care for others, consider these resources to help.
Available to employees and family members:
Spring Health: You have access to up to 6 free coaching sessions to help you set and meet your wellness goals, an on-demand library of self-guided exercises and much more.
Health Coaching: One-on-one support to set goals and stay on track with exercise, nutrition and weight management.
Nutrition Consultations: Personalized advice and nutrition-based support from a registered dietitian. Make sure you’re focusing on the fuel you need to stay energized for your busy, demanding life. This also may be a good time to model healthy eating habits for your family.
Wellness Wednesdays: Tools and activities to support fitness and overall health, shared weekly.
Life in Balance: Designed to help you make lasting changes that improve your well-being through 60-minute health education and skill-building workshops.
Noom: An app-based, weight-management and nutrition program available to all Memorial Hermann employees. Great for making long-term healthy lifestyle changes.
Midi forperi-menopause support: Listen to your body! Contemporary OB/GYN surveyed 4,400 American women between 30 and 39 and found 55.4% ages 30 – 35 reported symptoms that met the criteria for “moderate” or “severe” on the Menopause Rating Scale (MRS). This percentage increased to 64.3% for women ages 36 – 40.1
EEGs are voluntary, employee-led groups that provide a space to connect, share experiences and build relationships across Memorial Hermann. Each EEG welcomes any employee interested in participating.
Allies for the Improvement of Disability Experiences (AIDE)
Asian-American Alliance for Learning, Inclusion, Growth and Networking (ALIGN)
Black Organizational Leadership and Development (BOLD)
Emerging Professionals of Memorial Hermann (EMERGE)
Hispanic/Latin American Organizational Leadership and Advancement (HOLA)
Pride Alliance
Veterans and Employees Together in Service (VETS)
Women Leaders of Memorial Hermann (WLMH)
Your 30s are all about getting to know yourself better so that you can stay on top of it all. It’s important to recognize your stressors and have a plan in place to deal with them. Make sure you’re taking breaks and find downtime—at work and at home—to prevent burnout. And build a support system to help you when you need it.
Available to employees and family members:
Spring Health: You have access to up to 6 free therapy sessions and 6 free coaching sessions per year. In addition, the online mental health assessment helps you find the right care for your needs and keep track of your progress. Spring Health will help you find the right counselor for you, and if you’re covered by a Memorial Hermann medical plan, you can continue to see them after your 6 covered sessions by paying your plan’s in-network cost share.
Call Spring Health for:
TIP
Spring Health also offers a library of on-demand digital content for immediate help with stress, anxiety, sleeplessness and more.
General Support & Guidance
Crisis Support
855.629.0554, press 3 Monday through Friday, 7:00 a.m. to 7:00 p.m. CT
Medical Plan Coverage: Medical plans cover a variety of mental health and substance use services. For information on what the Memorial Hermann plans offer, refer to this plan comparison. Our plans also cover convenient virtual care options. For additional information, call 800.334.9778 or log into aetna.com or the Aetna Health app.
Life in Balance: Designed to help you make lasting changes that improve your well-being through 60-minute health education and skill-building workshops.
Woosah Mondays: Mindfulness practices for managing stress and staying present.
MHU Online Navigating Stress Playlist: Curated stress management videos and coping strategies. Visit MHU and search “Navigating Stress” in the search bar and the playlist will appear.
Code Lilac: 24-hour emotional support for difficult situations. Call 833.MH.LILAC (833.645.4522) to get started.
In a Crisis?
Don’t wait! Call or text 988 to connect with the national Suicide & Crisis Lifeline right away. Text AYUDA for help in Spanish. Immediate support is available 24/7.
Call or text 211 to connect with Texas Health and Human Services to find local resources.
Your 30s are often a time of traction: your career is taking shape, life feels fuller and you may be putting down roots. You’re balancing today’s priorities while making thoughtful moves toward the future you want. These resources may be able to help.
Available to employees and family members:
Continuing education:
College Coach:Free resources and expert advice for navigating college admissions, including essay prep and review, financial aid and scholarships.
Bright Horizons: Offers tutoring, test preparation (e.g., MCATs and LSATs) and support for professionals looking to earn a new degree.
Opportunities to save money:
Employee Discount Spot: Exclusive deals on a range of products to help set up a home and care for your family. You’ll also find discounts for auto, home and pet insurance.
Purchasing Power: A convenient payroll deduction program for significant purchases like electronics, furniture or appliances.
Employees also have access to the following resources:
Career development:
Learn Well: Memorial Hermann can help you manage the cost of continuing education.
Achieve: Career resources, including access to personal career coaches at no cost, to help you develop your career, your way.
Family Resources: Memorial Hermann can help you plan and care for a growing family with a range of resources, including adoptions, a concierge service for identifying and planning daycare and a backup plan if your everyday care plan falls through and resources for school-age kids.
Financial protection and planning:
Group Legal: If you’re enrolled in the MetLife Group Legal Plan, you have access to expert legal advice for personal legal matters, including name changes, will preparation and updates, real estate transactions and more.
Financial Finesse: Free, one-on-one financial coaching to help you plan for all life’s milestones.
As your responsibilities grow and priorities evolve, it’s time to make choices that support both your current life and future plans. These resources can help you strengthen what you have in motion while laying the groundwork for what comes next.
Retirement Savings Plans: It’s a good time to increase your retirement savings. Memorial Hermann will match up to 6% of your pay each pay period you participate. Experts recommend you should be saving 10 – 15% of your pre-tax income in your 30s.1
