No
matter what your age, it’s important to get into the habit of
giving your body a regular check-up. Prevention really is better
than cure, so here are the important checks that should not be
missed.
by Dr Rob Hicks
Weighty measures
It’s weight that troubles most people and to lose some is one
of the top three new year’s resolutions - doing more exercise
and stopping smoking are the other two. Since obesity contributes
to heart disease, diabetes, osteoarthritis and some cancers, for
example, keeping to an ideal weight is a very good idea. To find
out what yours is and therefore just how much you need to lose, you
should calculate your body mass index or BMI. Do this by dividing
your weight in kilograms by your height in metres and then dividing
this result by your height in metres again. Your BMI should be less
than 25: if it’s more, you are overweight. If it’s over
30, you are obese. Regular exercise and a healthy low-fat, low
calorie diet is the best way of maintaining a healthy level.
Pressure check
If left untreated, high blood pressure is a major contributor to
heart disease, strokes and heart failure. It fully deserves its
nickname as the silent killer since for most people it
doesn’t cause any symptoms. This is why having it checked at
least every five years, or more often if advised by your doctor, is
essential. This can be done by your doctor or practice nurse, or at
your local pharmacist. If you want to do it yourself, then this is
easy with a home blood-pressure monitor. Eating plenty of fruit and
vegetables and keeping salt intake to a minimum, drinking no more
than three to four units of alcohol a day if you’re a man and
no more than two to three units if you’re a woman, taking
regular exercise, maintaining an ideal weight, not smoking and
reducing stress all help keep blood pressure in check. Co-enzyme
Q10, omega-3 fish oils and garlic can also help to keep it at a
safe level.
Waist-watchers
Whether or not you can easily do up your skirt or trousers is
important for your comfort, but it’s also important for your
health. An increasing waist size increases the risk of health
problems such as heart disease so it’s time to get the tape
measure out. Measure at its narrowest point; this is usually around
your navel. The best way to do this is whilst you’re
standing, relaxed and naked. For men having a waist circumference
of less than 37 inches (94cm) is OK. However, if it’s 40
inches (102cm) or more the risk of health problems is substantially
increased (for Asian men, 36 inches (90cm) or more substantially
increases this risk). For women, a circumference less than 32
inches (80cm) is OK. If it’s 35 inches (88cm) or more, the
risk of health problems is substantially increased (for Asian
women, 32 inches (80cm) or more substantially increases this
risk).
Detecting diabetes
Even though diabetes may cause excessive thirst, the need to pass
urine more often and tiredness, very often it doesn’t cause
symptoms at all. So without you knowing it, diabetes could be
damaging many parts of your body including the blood vessels and
nerves, resulting in blindness, kidney damage and heart disease.
This is why every few years it’s good idea to have a check
for diabetes. In fact, since type two is more likely to develop as
we get older, from middle age some people may be advised to have a
check more frequently. To reduce the chances of diabetes
developing, maintain an ideal weight and exercise regularly.
Checking cholesterol
We need some cholesterol for cell membrane manufacture, the
production of certain hormones, and to assist in the digestive
process. However, too much, specifically too much bad cholesterol,
increases the risk of blood-vessel damage and subsequent heart
disease.
At the time of writing, the target cholesterol level is less than
5mmol/l, with the target bad cholesterol level being less than 3
mmol/l. In the future these target levels may be reduced even
further. You can get your cholesterol tested by your doctor and
sometimes by your local pharmacist.
To lower your cholesterol level, it’s important to reduce the
total amount of fat you eat. It’s also important to change
the balance of those fats so that you eat less saturated since
it’s this type of fat that increases cholesterol levels the
most. Regular exercise and maintaining an ideal weight help lower
cholesterol levels too. Research shows that garlic can also
assist.
Dental focus
Have an eye test at least once every two years and a check up with
your dentist at least once a year.
Something for the boys
Regular testicular self-examination means such cancer can be
detected early and this in turn offers the best chance of a
complete cure. Check for swelling, a pea-sized hard lump on the
front or side of the testicle, or a dull ache or sharp pain felt
around the testicle or in the scrotum. If you’re worried
about something, don’t ignore it: ask your doctor to check.
If passing water more often, particularly at night, difficulty
getting going and stopping or urgently needing to go are causing
you problems, then have a check-up. It may mean your prostate is
enlarging and causing a blockage, which is most common in men over
forty. Zinc and the herb saw palmetto can help to keep the prostate
gland healthy. Vitamin E, selenium, and lycopene are believed to
offer protection against cancer.
Something for the girls
Be breast-aware and if you notice any changes or something about
your breasts that worry you, then ask your doctor for advice. From
age 50 until 70 women are invited to have a breast cancer screening
mammogram every three years on the NHS. Once a woman reaches 70 she
can still have a mammogram on the NHS, but she has to ask for one,
as she will no longer be automatically invited. Cervical screening
tests on the NHS are offered three to five years to women between
the ages of 25 and 64 every. These detect early abnormal changes
which left untreated could develop into cervical cancer.
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