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Simple Health Checks
By Selma Yalazi-Dawani
April 1, 2007
Going to the doctor for an annual physical is important in maintaining your health, but it is important to monitor your health all of the time. Doing a couple self assessments can make you take stock of your health, your healthy and bad habits.
TEST YOUR FLEXIBILITY
Sit and reach for your ankles if you can touch them no problem, if not start a flexibility training program.
MONITOR YOUR MENSTRUAL CYCLE
Normal cycles are timed anywhere from 21 to 35 days apart. More frequent periods could indicate a gynecological condition like fibroids or endometriosis. If your periods are more erratic, you could have polycystic ovary syndrome (PCOS), a hormonal imbalance caused by an overproduction of male hormones. Some women in their 30s also start to notice heavier or more frequent bleeding due to hormonal changes. None of these symptoms is a reason to panic, but it's still a smart idea to get it checked out.
COUNT YOUR MOLES
If you have more than 50, you're at increased risk of melanoma, a deadly form of skin cancer. You should see a dermatologist at least once a year for a skin check, as well as do self-exams on your own every two to three months, especially if you have a family history of skin cancer or have had a significant amount of sun exposure.
FEEL THE BACK OF YOUR ARMS
If you notice little raised bumps, it may be a sign that you're not getting enough omega-3 fatty acids, which help reduce risk of heart disease by preventing your arteries from hardening. Take 1,000 milligrams of fish oil a day, eat salmon weekly, or have a spoonful of flaxseed.
INSPECT YOUR ARCHES
Stand with your feet shoulder-width apart, toes straight. Bend each knee, one at a time. If your kneecap falls toward the inside of your big toe, you have pronating feet, making you more susceptible to exercise injuries.
WEIGHT GAIN SINCE HIGH SCHOOL
If it's more than 11 pounds, aim to shed that amount; this will go a long way toward improving your health and lowering your chances for disease. Women who gained more than 20 pounds after age 18 had a 40 percent higher risk of breast cancer than women who'd stayed within five pounds of their teenage weight.
TRACK YOUR TOXIC FAT
Lie down on your back and tense your abdomen, preferably in the morning before you've eaten breakfast. If your stomach is flat you're in good shape, but if you see any sort of a pooch that makes you look pregnant, you probably have too much visceral fat, a type of inner abdominal fat that builds up around the organs like your liver and kidneys.
MEASURE YOUR WAIST
It should be no more than 32 inches. Measure your waist at its narrowest point (around your navel) while standing up. Women should have a waist circumference of less than 32” (81cm); anything over 35” (89cm), gives you a more substantial disease risk.
HOW OFTEN DO YOU HAVE A HEADACHE/UPSET STOMACH
If it's more than once a month it's a sign that you're experiencing emotional overload.
CHECK YOUR EYE LIDS
Pull down your lower eyelid and look at the inside. If there are little bumps that look like cobblestones, you're probably allergic to something.
WAKE-UP TEMPERTURE
If it's below 98.6, that could indicate a condition known as hypothyroidism, or an underactive thyroid.
MONITOR YOUR BREATHING
We're designed to breathe through our nose -- mouth breathing is an evolutionary response to stress. When you breathe through your nose, you stimulate your vagus nerve, which helps reduce stress by slowing down your heart rate and relaxing blood vessels." You'll feel more alert because you're taking in more air (a deep breath through your nose travels all the way to the bottom of your lungs). If your sinuses are blocked, see your MD: You may have allergies or sinusitis, which can be treated with medication.
YOUR HEART
Assess your cardiovascular fitness by measuring your resting heart rate before you get out of bed in the morning. Take your pulse by placing two fingers against the artery in your wrist, near the base of the thumb, count the number of beats for 15 seconds, and then multiply this by four. If your heart rate is under 60, you are super fit; between 60 and 70 is good and 70-80 is fair. But if your measure in at 80 and upwards, your heart is working too hard and you should visit your doctor for a check up.
YOUR HAIR
Lifeless locks give an instant indication of the sate of your heath. A poor diet and hectic lifestyle will show itself in your tresses, with dry hair often pointing to a deficiency of vitamins A, B12, C, iron and zinc. Dull, thinning hair can signal stress – if your hair is falling out in clumps, in could be due to the pressure you're under.
YOUR NAILS
Like your hair, your nails can say a lot about your general health. Changes in their appearance, texture and strength can highlight a number of vitamin and mineral deficiencies. Healthy nails should be strong and pink in colour. If they are brittle or ridged, you might need to bump up your zinc levels, to keep skin healthy and heal wounds. If your nails are very pale, get checked for anaemia.