When it comes to your well-being, the old saying “an ounce of prevention is worth a pound of cure” rings true.
While annual health examinations with your primary care provider are essential for catching silent issues and keeping you on track, there’s a lot you can do at home to keep an eye on your health between visits.
These simple self-checks are tools to help you spot changes early, so you can seek professional advice before small problems become big headaches.
The Importance of Annual Health Examinations
Even if you feel fit as a fiddle, seeing your provider once a year gives you a baseline for your numbers (blood pressure, cholesterol, weight, and more) and helps catch conditions like diabetes, hypertension, or certain cancers before they cause symptoms.
These visits are also a chance to discuss any changes you’ve noticed and to get personalized recommendations for screenings and preventive care.
If you ever notice something unusual during your self-checks, don’t hesitate to reach out to a healthcare professional.
Nurse practitioners, such as those qualified through a nurse practitioner program, for example, are highly trained to assess, diagnose, and manage a wide range of health concerns.
Simple Health Checks You Can Do at Home
While nothing replaces professional care, these straightforward checks can help you stay in tune with your body.
Try to make them part of your routine, just like brushing your teeth or washing your face.
1. Breast Self-Awareness
For women (and men, too), being familiar with how your breasts normally look and feel is key.
While routine breast self-exams are no longer universally recommended as a screening tool, knowing what’s normal for you can help you spot changes early. Once a month, look for:
- New lumps or thickening
- Changes in size, shape, or symmetry
- Skin changes like redness, dimpling, or puckering
- Nipple discharge or inversion
If you notice anything unusual, schedule an appointment with your provider. Early detection can make all the difference.
2. Testicular Self-Exam
Men, especially those between the ages of 15 and 35, should check their testicles monthly, ideally after a warm shower when the scrotal skin is relaxed. Gently roll each testicle between your fingers, feeling for lumps, swelling, or changes in size or consistency.
Most lumps are benign, but if you find something new or experience pain, call your doctor. Testicular cancer is rare but highly curable when caught early.
3. Waist Circumference
Carrying extra weight around your middle is linked to higher risks of heart disease, diabetes, and certain cancers. To measure:
- Stand and place a fabric tape measure around your bare abdomen, just above your hip bones (at your belly button).
- Don’t suck in or pull the tape too tight.
- For most American adults, a waist under 37 inches for men and under 32 inches for women is associated with lower health risks.
If your measurement is above these numbers, consider talking to your provider about steps you can take to reduce your risk.
4. Skin, Hair, and Nails Check
Your skin, hair, and nails can be windows to your overall health. Once a month, look for:
- New or changing moles, freckles, or spots (especially ones that are asymmetrical, have irregular borders, change color, or bleed). These could be early signs of skin cancer.
- Persistent rashes, bruises, or sores that don’t heal.
- Unusual hair loss or thinning can signal stress, hormonal changes, or nutritional deficiencies.
- Pale, brittle, or ridged nails may point to anemia or other health issues.
If you spot anything out of the ordinary, jot it down and mention it at your next appointment.
5. Blood Pressure and Heart Rate
If you have a home blood pressure monitor, check your numbers regularly. This is particularly important if you have a family history of hypertension or heart disease.
Write down your readings and share them with your provider. A normal blood pressure is typically below 120/80 mmHg. If you consistently see higher numbers, it’s time to get checked out.
Your resting heart rate is another useful clue. Most adults have a resting pulse between 60 and 100 beats per minute.
A consistently high or low heart rate or irregular rhythm should be discussed with your provider.
6. General Wellness Observations
Sometimes, it’s the subtle changes that matter most. Keep an eye out for unexplained fatigue or weakness, sudden weight loss or gain, persistent headaches or vision changes, changes in appetite, thirst, or urination, and new or worsening pain.
Trust your gut. If something feels “off,” don’t brush it under the rug.
When to Seek Professional Advice
Home health checks are a great supplement, but they’re not a substitute for professional care. If you notice any concerning changes or if something just doesn’t feel right, make an appointment with your provider.
Early action is often the key to better outcomes.
Remember, nurse practitioners and other healthcare professionals are there to help you navigate these concerns and keep you on the right track.
Taking charge of your health doesn’t have to be complicated. By weaving these simple self-checks into your routine and pairing them with annual exams, you’re putting your health in your own hands. After all, it’s better to be safe than sorry.
So if you spot something unusual, don’t hesitate to reach out for help. Your future self will thank you.
