We play a vital role in our own health maintenance with regular health self-checks.

It is important to be aware of our bodies to helps us know what changes may need to be evaluated by a doctor.

Early detection of many health changes results in better treatment outcomes. Some body changes are obvious and  can signal treatable illnesses or long term illnesses that can be managed better if detected early like cancer and  heart problems.

To know what to look for, learn of any risk factors or family history of health conditions. Knowing your risks will also help your doctor suggest any lifestyle changes that could help lessen these risks.

The following basic practices can aid in self-checking the status of your wellbeing:

N/B: Form a habit of carrying out these checks REGULARLY and NOT ONLY when you are ill.

  1. Take your temperature. Note, temperatures outside of your normal range often indicate illness.
  2. Check your heart rate. Your resting heart rate in the morning gives you an indication of general wellness and depends on your age and fitness. Checking every morning for a week can help determine your usual rate. A noticeable change of 10 beats or more per minute may be worth discussing with your doctor. 
  3. Blood pressure. High blood pressure is a major risk for health conditions. Check with your doctor.
  4. Blood sugar levels can be tested with home blood glucose tests. Blood sugar levels are important in diabetes diagnosis.
  5. Testicular checks are vital to identify lumps or swelling that may indicate cancer. Massage your scrotum especially after shower and  check for any lumps, changes to size, or discomfort. This can be done monthly, and always report to your doctor.
  6. Breast checks can take just a few minutes. Form a habit atleast once monthly to thoroughly check your breasts for any changes to size, colour and shape.Be sure to check for any lumps and report any abnormalities to a doctor. Self-checking breasts is key but it should never replace screening appointments.
  7. Waist fat measurements. Too much fat around your waist can increase the risk of cardiovascular disease, insulin resistance and type 2 diabetes. Measure your waist at the level of your belly button and talk to your doctor about weight management.
  8. Skin cancer is one of the most common forms of cancer you can screen for yourself. Look for new growths or moles that have changed, bleed, itch, burn or crust over. If you are fair skinned, have family history or spend a lot of time in the sun, you may also want to get checked annually by a dermatologist.
  9. Check your skin, hair and nails, as subtle changes can suggest underlying issues. Excessively dry skin, rough scaly patches or redness could be eczema, psoriasis or rosacea, but they can also offer clues that your doctor can use to determine any underlying causes and recommend treatments.
  10. Most people don’t pay much more attention to their mouths other than brushing their teeth. Its important to regularly check for any abnormalities such as lumps and bumps that do not heal within a reasonable time, or which keep re-occurring. These can be potential red flags for more serious problems such as gum disease, or mouth cancer. Visit your dentist regularly to ensure your overall dental health.
  11. Bowel Awareness: Everyone is different when it comes to bowel movements, and our diets plays a huge role. However, if you notice sudden changes in how often you go, or the consistency, and if the changes last longer (2/3 weeks), contact your doctor.
  12. Whilst it is normal to become short of breath during physical work or cardiovascular exercises, if you find that you are becoming wheezy and struggling to catch your breath during exercise, you should request to be tested for asthma. It’s a common health problem 
  13. Always listen to your body for any unusual discomfort or pain or ease of fatigue and talk to your doctor about them.

These small actions can make a big difference!