Health checks in your 30s

Whether you have a young family, your career is just taking off or you’re travelling the world, your 30s can be a hectic time of life. For some of us, it can be a challenge finding the time to make positive health changes. The good news is that there are lots of simple everyday things that you can do to stay on top of your health.

Having a few quick health checks is important to stay on top of your health and wellness. Why? They are designed to catch conditions early, particularly when there are no symptoms. That means they allow conditions to be diagnosed (and treated) at a much earlier stage when they’re usually easier to treat and cure. Additionally, it gives you a better understanding of your health status, generally, so you know where to seek support.

Have you completed your free online health check? It only takes minutes! Get started.

Your GP (general practitioner) should be the first port of call to find out which health checks are a good idea for your age and stage of life. But, as a general overview, here are the health checks that are important for people in their 30s:

• Blood pressure check

• Skin check

• Mental health check

• Cardiovascular risk test

• Dental check up

• Diabetes risk test

• Kidney health check

• Healthy weight assessment

For males:

• Self-check of testicles

For females:

• Cervical screening test

• Self-check of breasts

Your GP will want to regularly check your blood pressure from the age of 18. That’s because you can have high blood pressure and not know it, and untreated high blood pressure can cause many other health concerns. It’s a simple check that only takes a couple of minutes.

What is a blood pressure check?

A blood pressure test measures the pressure in your arteries as your heart pumps. This test is conducted in a doctor’s surgery using a blood pressure machine and cuff.

How often should I have a blood pressure check?

At least every two years.

Who does a blood pressure check?

A doctor or nurse.

Related: Your blood pressure and how to measure it from home.

Australians have an increased likelihood of acquiring some level of sun-induced skin damage throughout your life, due to our consistently high UV index. So, it’s really important to better understand sun safety myths. For example, 8% of people diagnosed with melanoma are aged under 40, so it’s still vital to be hyper vigilant about sun safety and skin checks.

It’s important to be aware of how your skin normally looks and see your doctor if you notice a new spot or change in a mole.

Keen to find out your risk of skin cancer? Take the personalised nib skin self-assessment. Alternatively, if you've got a spot, mole or freckle you want to check out, it might be time to download the nib SkinVision app. With nib SkinVision, you can check your skin for signs of skin cancer anytime, anywhere – it’s as easy as downloading the app and taking a photo. You’ll receive personalised advice in minutes after uploading the photo.

What is a skin check?

A skin check involves your doctor checking over your entire body for skin cancers or suspicious lesions using a tool called a Dermlite Lumio to magnify and illuminate your skin. They’ll use a dermatoscope if they spot a mole that requires closer inspection.

How often should I have a skin check?

There are no set intervals for most people. For people at high-risk (anyone who’s had melanoma or who has more than five moles with an unusual appearance), skin self-examination should be done every three months and full body examination by your doctor every six to 12 months.

Who does a skin check?

Your GP or a dermatologist (skin specialist).

Related: How a skin cancer check can save your life.

In Australia, it’s estimated 43 per cent of people will experience a mental health condition in their lifetime, with more than one in six people experiencing anxiety in the last 12 months and 7.5% of people experiencing a mood disorder like depression. It’s a significant issue for so many of us, but it often goes unchecked and it can feel like we’re alone with it, despite the statistics.

If you’re trying to improve your own mental health, or support somebody else with mental health issues, Head to Health provides links to trusted Australian resources and treatment options. 

What is a mental health check?

A mental health check is designed to determine whether you are experiencing symptoms of a mental health condition, such as anxiety or depression.

Related: Mental health and wellbeing resources.

How often should I have a mental health check?

You should seek help if you have concerns about your mental health, or if you’ve noticed changes in the way you’re thinking or feeling.

Who does a mental health?

Your GP will conduct the initial assessment and can provide you with a referral to see a psychologist for up to six Medicare rebatable sessions. Once those six sessions are up, you can head back to your GP to ask for a referral for more rebatable sessions, with a maximum of 10 each calendar year.

If you need urgent support, call Lifeline 24/7 on 13 11 14. 

Tests to check your risk of cardiovascular disease (which includes conditions such as heart attack and stroke) should be done from age 35 in Aboriginal and Torres Strait Islander adults. Non-Indigenous Australians should start having these tests from the age of 45. Find out about the six modifiable factors you can address to reduce your lifetime risk of cardiovascular disease.

What is a cardiovascular risk test?

A cardiovascular risk assessment could include a:

• Blood pressure check,

• Cholesterol blood test, and

• Electrocardiogram (ECG).

Your doctor will also ask if you smoke as smoking has been linked to increasing your risk of cardiovascular disease.

How often should I have a cardiovascular risk test?

It depends on your risk, but at least every two years.

Who does a cardiovascular risk test?

Your GP.

Related: How a heart health check can save your life.

Regular dental check-ups, which are recommended throughout life, have wide-ranging benefits. That’s because conditions that affect your teeth and mouth (such as gum disease and tooth decay) can affect your overall health as well as your smile.

While you can visit any dentist recognised by nib and make a claim, visiting a No Gap dental provider may save you money by giving you 100% back on preventative dental check-ups and agreed rates on many common dental treatments.¹

What is a dental check-up?

This includes an examination of your mouth, teeth and lips. Dentists also usually clean the teeth and gums, and may offer you a fluoride treatment.

How often should I have a dental check-up?

At least once a year, but ideally every six months.

Who does a dental check-up?

Dentists.

Type 2 diabetes is the fastest growing chronic condition in Australia. Tests to check whether you are at risk of developing type 2 diabetes should be started in Aboriginal and Torres Strait Islanders peoples at the age of 18 years and at age 40 for non-Indigenous Australians. Find out more about the nine doctor-approved ways to reduce your risk of type 2 diabetes.

What is a diabetes risk test?

The Australian Type 2 Diabetes Risk Assessment Tool is a questionnaire that estimates your risk of getting type 2 diabetes in the next five years. Those at high-risk should have blood tests to check their sugar levels every one to three years.

How often should I have a diabetes risk test?

Every three years for most people.

Who does a diabetes risk test?

Your GP will ask you a series of questions.

Related: How a diabetes risk test can save your life.

Kidney disease is known as a silent disease, as there are often no symptoms until it is advanced. That’s why a kidney health check is so important. This check is recommended for Aboriginal and Torres Strait Islander peoples aged over 30 and those with high blood pressure, diabetes, obesity, heart disease and those smoking or with a family history of kidney failure.

What is a kidney health check?

A kidney health check has three components: a blood pressure check, a urine test and a blood test.

How often should I have a kidney health check?

Every one to two years.

Who does a kidney health check?

Your GP.

Related: How a kidney health check can save your life.

Maintaining a healthy weight can lower your risk of heart disease, stroke, diabetes, blood pressure and many different cancers. Checks to make sure you are in a healthy weight range should be started at age 18. There are a number of things you can start to do today to reduce your risk of obesity and associated chronic disease.

What is a healthy weight assessment?

Your body mass index (BMI) and waist circumference will be measured by your doctor. Your BMI is calculated by dividing your weight by your height. Your GP will calculate your waist-to height-ratio by dividing your waist circumference by your height. Checking your waist-to-height ratio helps assess body fat distribution. Maintaining a healthy ratio, especially avoiding excess weight around the middle of your body, can reduce the risk of type 2 diabetes, heart disease, and certain cancers.

How often should I have a healthy weight assessment?

Every one to two years, depending on your risk.

Who does a healthy weight assessment?

Your GP.

Related: How a weight check can save your life.

Males in their 30s are pretty low maintenance when it comes to testicular checks; but testicular cancer is highly treatable if you catch it early, and self-checking plays a big role in that.

Formal screening tests are not needed, but adult males should be aware of how their testicles normally feel. If any lumps, changes or symptoms develop, you should see your doctor.

What is a testicle self-check?

Being familiar with the usual feel of your testicles.

How often should I have this check?

It’s an ongoing self-assessment.

Who does the check?

You do.

Related: How a testicle cancer check can save your life.

Cervical cancer is almost always caused by a persistent infection with certain types of human papillomavirus (HPV). Current screening methods test for these high-risk types of HPV and for precancerous changes in the cervix. The HPV test tells you if you have the viral infection that can become a cancer, and has largely replaced the need for biannual pap tests screening for cervical cancer.

What is a Cervical Screening Test?

A sample of cells is collected from your cervix using a swab and tested for infection with types of HPV that can cause cervical cancer. If the test is positive for high-risk types of HPV, the cervical cells are also examined for changes under a microscope.

How often should I have a Cervical Screening Test?

People with a cervix in their 30s should continue having Cervical Screening Tests every five years unless directed by their GP. If you've ever been sexually active you're advised to begin cervical screening at age 25.

Who does a Cervical Screening Test?

A GP or a doctor or trained nurse at a Family Planning Clinic or Women’s Health Centre . However, you now have the option to conduct the test by yourself using a high vaginal swab rather than a cervical swab. If you're dealing with abnormal bleeding, have your health professional collect the sample.

Related: How the new cervical cancer test can save your life.

Breast cancer is the most common cancer among Australian females. However, males can also get breast cancer. Approximately one in 500 men are diagnosed with breast cancer in their lifetime, which is around 200 men diagnosed every year.

It’s very important to get familiar with the look and feel of your breasts and see your doctor if you notice any changes. Being breast aware may improve your chances of detecting breast lumps and other breast changes earlier. 

What is a breast self-examination?

Being familiar with the usual look and feel of your breasts.

How often should I have this check?

Ongoing self-assessments.

Who does the check?

You do.

Related: How a breast cancer check can save your life.

At nib, we’re committed to keeping you at your healthiest, which is why we’ve put together a list of tips for keeping healthy in your 30s.

We also offer a range of Health Management Programs available at no additional cost for eligible members.²

These programs are delivered by qualified health professionals and designed to be tailored to your needs – whether that's to help get you in shape, keep you out of hospital, improve your physical and mental wellbeing or to aid a quicker recovery after you've had surgery.

For more information, check out our Health Management Programs page.

Everyone’s health cover needs are different. To help you understand what level of cover is best suited to you, get in touch with our cover experts today to learn more about what people like you are commonly claiming on and what cover would be the best fit.

If you’re not with nib, but you’d like to find out more about our cover options, get a quote today or contact our award-winning member service team on 13 16 42.

Please note: This is not an all-inclusive list; there may be other health checks that are recommended based on your age and individual circumstances. The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner. Please make an appointment with your GP to receive advice on the health checks you will need based on your personal circumstances.

Aboriginal and Torres Strait Islander peoples are at increased risk of many diseases, and so are often recommended to start health checks at an earlier age. You may also be recommended to have the tests or checks more often. Please see your GP for personalised advice.

¹Payment by nib of dental benefits is subject to serving relevant waiting periods, annual limits and service limits. Check your cover by visiting your member account or call 13 16 42. The dental check-up covers an examination or consultation (011 to 015), diagnostics (022, 037) scale and clean (114, 115) or removal of plaque (111), fluoride treatment (121) as deemed necessary and appropriate in the clinical opinion of the dentist (dentures not included). The services provided will be deducted from your annual limits and/or service limits. The No Gap offer is not to be used in conjunction with any other offer or government scheme, nor substitutable or redeemable for cash and is only available with dentists who have a No Gap First Choice network provider agreement with nib.

²Available to eligible nib members who’ve held Hospital Cover for 12 months and served their relevant waiting periods. Additional criteria vary according to each program. Contact us for more information and to confirm your eligibility for a program.