Fist of all, The World Health Organization (WHO) describes self-care as the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness. Put simply, self-care covers everything from our daily routines to knowing when to ask for help.
Read more about self-care from WHO here
When we think about life between 25 and 35, it becomes clear why this matters. We may still feel “so young,” but work is getting more demanding, expenses are growing, and there are more decisions to make about the future. Our health often slips down the priority list. We tell ourselves we will take care of it when work settles down, or once we get through this month.
There is a Thai phrase often seen on the back of pickup trucks that roughly translates to “young and building a life.” At Merry’s Care, we think of this stage as “the building years.” Some of us are advancing in our careers, starting businesses, saving for a home, or starting a family. Others are beginning again because the life they want at 30 looks different from what they imagined at 20. So today, we invite you to pause and check in on your physical health, mental well-being, finances, and relationships—and see what could use a little more attention.
1. Physical Health: How Hard Have You Been Pushing Your Body?
Working late, waking up early, eating at your desk, and heading out with friends on the weekend may all feel familiar. When you can still keep up, it is easy to miss changes in how your body feels. Start by asking yourself a few everyday questions.
Sleep: Have you been waking up refreshed, or do you feel tired before the day has even started?
Energy: Does climbing the same flight of stairs leave you more tired than it used to?
Aches and pains: How often do your neck, shoulders, or back hurt after sitting at work?
Eating: Do you get to eat when you are hungry and choose your meals, or are you so busy that you grab whatever is available?
Movement: How long do you sit without a break each day? Do you get up and walk around?
Socialising: How often do late nights or drinking affect your sleep, work, or plans for the next day?
Your answers can help you decide where to start. If you regularly put off lunch, you may need to protect a proper meal break. If long hours of sitting leave your back aching, start with your desk setup and take breaks to change position. If you are short on sleep most nights, make room in your schedule for enough rest on a consistent basis.
It also helps to know your basic health information, including your blood pressure, weight, waist measurement, vaccination history, and family medical history. This gives you a starting point for discussing health checks that suit your risks. If you experience unusual fatigue, heart palpitations, persistent pain, or unexplained weight changes, look into the cause rather than dismissing it because you are still young.
2. Vitamins and Supplements: Choose What Fits Your Lifestyle
If you are considering supplements at this stage of life, start with how you eat and live. Think about which nutrients you may be getting too little of, then choose according to your individual needs.
If you work indoors almost all day
Vitamin D is one nutrient to consider, taking your diet, sun exposure, and individual circumstances into account. Working indoors does not automatically mean you are deficient. If you are at risk or suspect a deficiency, a healthcare professional can help assess whether testing or supplementation is needed and advise on an appropriate amount. There is no need to increase sun exposure to the point of risking skin damage.If you are vegan or eat very few animal products
Vitamin B12 deserves particular attention because its natural food sources are mainly animal products. People following a vegan diet should plan to get enough B12 through fortified foods or supplements. Other nutrients, such as iron, should be considered alongside your eating habits and individual risk factors.If you rarely eat fish
Take a look at your dietary sources of omega-3s, such as oily fish. For people who avoid animal products, algal oil provides DHA, and some formulations also contain EPA. Whether you need a supplement depends on your diet and health goals. Eating little fish does not automatically mean you need fish oil.If you eat few fruits and vegetables
Start with simple additions that fit your routine, such as adding vegetables to a meal you already eat or keeping fruit ready for a snack. Food provides fibre and a range of nutrients, so any vitamin supplement should be chosen with your actual nutritional gaps in mind.
If you are interested in probiotics, look at the specific strains, the amount provided, storage instructions, and evidence supporting the benefits of that formulation. You can also review the ingredients and directions for Prova Probio+, selected by Merry’s Care, as part of your decision. Read more about Prova here
If you have been feeling low on energy or sleeping poorly, review your sleep schedule, caffeine intake, stress, and any other symptoms before choosing a supplement. This can help you address the underlying cause more effectively.
3. Skin and Beauty: Build a Consistent Routine and Choose Treatments for Your Concerns
If you are interested in skincare and beauty, your mid-20s to mid-30s can be a good time to develop a more considered routine. This might mean choosing products that suit your skin or talking to a doctor about specific concerns. Everyday basics include gentle cleansing, moisturising, and using a broad-spectrum sunscreen that protects against both UVA and UVB rays with SPF 30 or higher, alongside shade and protective clothing.
Research also supports regular sunscreen use to help slow skin ageing caused by sun exposure. A randomised trial followed 903 adults under 55 for approximately four and a half years. Participants instructed to use sunscreen daily had lower odds of an increase in skin-ageing scores than those who used it at their discretion, with an odds ratio of 0.76. The findings support consistent sunscreen use, but the study did not compare daily use with never using sunscreen, and it does not mean sunscreen makes you look 24% younger.
If you are considering an aesthetic procedure, first identify what you would like to address, such as scarring, wrinkles, or an area where you want more volume. A doctor can then assess the options, likely results, and risks. Some people in this age group may be suitable for targeted procedures, while others may be able to meet their goals with skincare alone.
When it comes to building good skincare habits, starting early is worthwhile.
4. Mental Well-Being: Are You Actually Getting the Rest You Need?
When we are focused on getting ahead, we can become used to feeling tired. Sometimes we barely notice that work is following us home and taking over our days off. Check in with yourself from time to time using a few simple questions.
Can you switch off after work, or do thoughts keep circling until it is hard to sleep?
Do days off help you feel better, or does the exhaustion keep building?
Do you still enjoy the things you used to?
Have irritability, sadness, or worry been affecting the people around you?
Is there someone you can talk to when you feel overwhelmed?
These questions can help you notice changes; they are not a diagnostic test for burnout or a mental health condition. Briefly noting how you feel and what happened that day may help you identify patterns in what is wearing you down.
Rest might mean quiet time after a day of talking to people, meeting friends after working alone, or enjoying a hobby without needing to become good at it. You do not have to set a personal best on every run or turn every interest into a side business. If your workload is more than you can manage, discuss expectations and when you are available to respond. Taking time off may not fully resolve problems rooted in how the work itself is organised.
If stress, sadness, anxiety, or sleep problems persist and begin to interfere with daily life, a mental health professional can help you understand what is happening and find an approach that suits your needs.
5. Finances: Get Organised for the Future You Want
At this stage of life, everyday expenses sit alongside bigger goals. You may want to continue your education, buy a home, or start a business. Begin by understanding how much money comes in, where it goes, and how much debt you have. Try tracking your spending for a month, then separate essential expenses from those you could reduce.
Next, give your money different purposes: everyday spending, emergency savings, and future goals. Setting up an automatic transfer after payday can help you save consistently. Choose an amount that still leaves enough to cover your essentials.
Keep emergency savings somewhere easy to access. A common guideline is to gradually build up around three to six months of living expenses, or more if your income is unpredictable or you have dependants. You do not need to reach that amount immediately. Start with one month’s expenses and build from there.
For investing, begin with your goals and when you expect to need the money. Understand the risks, fees, and potential for loss before choosing a product. For insurance, review your existing healthcare coverage and employment benefits, along with your responsibilities, so you can choose suitable protection with premiums you can afford over time.
6. Relationships: Make Time for the People Who Matter, Including Yourself
As everyone takes on work and responsibilities, meeting friends or having a family meal may require planning weeks ahead. Staying connected takes more intention. Sometimes a quick message, a phone call during your commute, or an occasional catch-up is enough to keep you involved in each other’s lives.
At the same time, notice who you feel comfortable being yourself around. Can you express what you need? Are there situations where you keep pushing yourself to accommodate others until you feel drained? Being clear when something does not work for you, when you need a break, or when someone’s behaviour makes you uncomfortable helps others understand you better than keeping quiet and hoping they will realise.
The building years come with plenty of responsibilities. You may not be able to give every part of life equal attention at once.
Start with whatever is affecting your life most right now, whether that means getting enough sleep, returning to exercise, organising your spending, or making time for someone you miss. Then gradually make it part of your everyday routine.
At Merry’s Care, we want to help make caring for yourself easier through clear, accessible health information and thoughtfully selected products, so you can feel confident choosing what is right for you.
Merry’s Care | The Care You Deserve
