1. Have a PERF-ect day
Essentially, there are four things you should monitor every day to make sure you are living healthily: the amount of fruit and vegetables you ate that day (fresh Produce); whether you walked and were active (Exercise); whether you got at least 15 minutes of laughter and fun time for yourself (Relaxation); and whether you got enough beans, grains and other high-fibre foods (Fibre). If you can say you did well on all four, your day has been extremely healthy. (Needless to say, this doesn’t apply if you spent the rest of the day say, drinking, smoking and eating chocolate.)
2. Get naked every two to three months
Then, with your partner (or a really close friend), conduct a head-to-toe skin check, looking for any new moles, changed moles, suspicious spots or rashes. Be sure to check your scalp, between your toes and fingers, and also the underside of your arms. If you find anything worrying, see your doctor.
Do the ABCD test when checking moles, looking out for these possible danger signs:
Asymmetry: the two halves don’t match.
Border irregularity: the edges are jagged.
Colour: uneven. Different shades of black, brown or pink can be seen.
Diameter: more than 6mm.
3. Monitor your sleepiness
There are three good ways to tell if you’re not getting enough sleep. First, do you require an alarm clock to wake you up most mornings? Second, do you become drowsy in the afternoon to the point that it affects what you’re doing? Third, do you doze off shortly after eating dinner? If the answer to any of these is yes, you need more sleep. And if you’re getting enough sleep (about eight hours) and still have these troubles, talk to your doctor about your low energy.
4. Measure your height every year after you turn 50
This is especially important for women as a way of assessing posture and skeletal health. A decrease in stature can be as informative as a change in a bone density test for monitoring your overall bone health. If you’re concerned, speak to your doctor.
5. Keep a mental colour chart of how dark your urine is
It may sound weird, but it’s a useful health indicator. Your urine should be a clear, straw colour; if it’s dark or smells strong, you may not be getting enough fluids. If it stays dark-coloured even after you increase your liquid intake, make an appointment to see your doctor. If it’s bright yellow, it may be the B vitamins in your multivitamin tablets (if you take them).
6. Check your heartbeat after you exercise
A study published in the Journal of the American Medical Association found that women with poor heart rate recovery (HRR) after exercise had twice the risk of having a heart attack within ten years as those who had normal HRR. Next time you exercise, like a strenuous 20-minute walk or a jog, count your heartbeats for 15 seconds immediately afterwards, then multiply the result by four to get your heart rate. Sit down and wait two minutes before checking again. Subtract the second number from the first. If it’s under 55, your HRR is higher than normal and you should consult with your doctor.
7. If you have diabetes, check your feet every day
You will be susceptible to foot damage, so examine your feet carefully for any blisters, fungus, peeling skin, cuts or bruises. Because people with diabetes often have some nerve damage in extremities such as the feet, these daily self-examinations give critical clues as to how well you’re monitoring your blood sugar and if you might have nerve damage.
8. Have a cardiovascular check
If you’re over 40, you can request a full cardiovascular screening assessment (for future heart attack and stroke risk) with your doctor. You can also request one if you’re under 40 with a strong family history of heart attack or stroke. Blood cholesterol levels are just one of several factors that need to be measured and assessed, along with smoking status, blood glucose level, ECG results and blood pressure. Measuring cholesterol alone is not enough, as other risk factors may be missed; normal cholesterol levels do not necessarily mean that your overall cardiovascular risk is normal. Ask for advice at your doctor’s surgery.
9. Check your blood pressure every six months
Check with a home blood pressure monitor, or at a clinic. If the top number is more than 140 (130 if you have diabetes) and the bottom number is higher than 90 (80 for diabetics), wait a day, then check it again. If it’s still high, make an appointment with your doctor.
10. Check your hairbrush
If your hair’s falling out, ask your doctor to check your levels of blood ferritin, an indication of how much iron your body is storing. Some studies suggest low levels may be related to unexplained hair loss. Thyroid disease is another fairly common cause.
From the book, 5 Minute Health Boosters, published by Reader’s Digest (January 2010).
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