Taking charge of your health is essential to maintaining overall well-being. Whether you routinely visit your doctor or haven’t had a checkup in years, there are simple self-checks and preventive measures you can take to monitor your health at home. From performing skin checks to assessing your mental health, ensuring your medicine cabinet is stocked with essentials, and keeping track of necessary screenings, these steps help you stay proactive and prevent potential health issues.
Prevention: Your First Line of Defense
While doctors are always available to treat illnesses and injuries, the best approach is prevention. Prioritizing preventive care means staying up to date with medical checkups, vaccinations, and dental cleanings. According to Dr. Lucy Martin McBride, a primary care physician, some of the most fundamental health habits include:
- Getting adequate and restorative sleep
- Eating a balanced diet
- Managing stress and taking time for mental rest
- Spending time in nature
- Engaging in regular physical activity
- Fostering strong personal relationships
These habits are just as important as medical screenings when it comes to maintaining good health.
At-Home Self-Checks You Should Be Doing
Self-checks are simple yet effective ways to monitor your health and identify potential concerns before they become serious.
Skin Checks
The American Academy of Dermatology recommends regular skin self-exams to identify any unusual moles or lesions that could indicate skin cancer. When checking your skin, look for the ABCDEs:
- A: Asymmetry – One half of the mole doesn’t match the other
- B: Irregular borders – Edges are not smooth or well-defined
- C: Color variation – The mole has different shades or colors
- D: Diameter – Larger than 6mm (about the size of a pencil eraser)
- E: Evolution – Any changes over time in size, shape, or color
If you notice any of these signs, it’s important to consult a dermatologist.
Mental Health Check-Ins
While there are no official guidelines for self-monitoring mental health, Dr. Andrea Naranjo, a licensed psychologist, suggests assessing mental well-being on a daily, quarterly, and annual basis.
- Daily: Check in with yourself multiple times a day by identifying and rating your emotions on a scale from 1 to 10.
- Quarterly: Reflect on your overall well-being in different aspects of life—relationships, work, and daily routines. If you notice persistent irritability, isolation, or loss of interest in activities, consider seeking support.
- Annually: Request mental health screenings from your primary care provider. Many healthcare centers offer quick, effective screenings for depression, anxiety, and trauma.
Other Important Screenings
A yearly visit to your primary care doctor is essential for reviewing your medical history, checking vital signs, and discussing lifestyle factors. Routine screenings may include:
- Blood pressure and cholesterol checks
- Diabetes screening
- HIV screening (as recommended)
Additional screenings depend on age and risk factors:
- Colon cancer: Screening typically starts at age 45 to 50, depending on personal risk.
- Mammograms: Recommended annually or biennially starting between ages 40 and 50.
- Prostate cancer screening: Generally advised between ages 50 to 55, based on individual risk.
- Pap smears: Begin at age 21 and continue every three to five years until age 65.
Stocking Your Medicine Cabinet and First-Aid Kit
Having the right supplies at home can help you manage minor health issues and respond quickly in emergencies. Dr. William Fox recommends keeping the following essentials:
- Aspirin – Can help reduce heart damage during a heart attack
- Benadryl – Useful for allergic reactions
- Antibiotic cream – Choose single-antibiotic ointments like bacitracin to avoid allergic reactions
- Pain relievers – Acetaminophen (Tylenol) and ibuprofen (Motrin) for fever and pain relief
- Flu and COVID-19 home test kits – Helps with early detection and treatment
- Bandages and gauze – A variety of sizes for wound care
- Tweezers – Useful for splinters and minor injuries
Additionally, stocking up on items like ginger tea and anti-nausea medications can be helpful during illnesses like the norovirus.
Health Monitoring Tools to Keep at Home
Beyond basic first-aid supplies, certain tools can help you track your health:
Pulse Oximeter
A pulse oximeter measures the oxygen level in your blood. A reading between 96% to 99% is normal, but anything below 96% can indicate a problem. It’s important to note that some pulse oximeters may overestimate oxygen levels in people with darker skin tones.
Thermometer
A digital thermometer is essential for monitoring fevers. Choose one based on your needs—oral digital thermometers are the simplest, but infrared or ear thermometers may be better for children.
Blood Pressure Monitor
If you have high blood pressure, an at-home monitor can help track trends. Choose an upper-arm monitor with a digital display for the most accurate results.
Medication Safety and Emergency Preparedness
Keeping medications secure is crucial, especially in households with children. A locking medicine cabinet or lockbox can prevent accidental ingestion or misuse.
Another critical emergency tool is naloxone (Narcan), a life-saving medication that reverses opioid overdoses. It’s available at most pharmacies without a prescription and can be essential even if you don’t think an overdose risk applies to your household.
Final Thoughts
Monitoring your health at home is an important step in preventive care. By performing self-checks, keeping up with routine screenings, and ensuring your home is stocked with medical essentials, you can take control of your well-being and catch potential health concerns early. Stay proactive, listen to your body, and reach out to healthcare providers when needed to maintain a healthy and balanced life.
