Health Checks by Yourself!
By: Dr.Weka Gunawan (CSP Wekadigunawan)
Family Health, Faculty of Medicine, National University of Malaysia
Our bodies can give us vital clues to how well we really are. Regular checks mean we can ensure we are fit and they may even prevent development of diseases. Remember, you know your body better than anyone else, so it makes sense to check it regularly and ensure you are in the best of health!
a) Take a look at your skin
If you see more than spots than usual and you are over 25, it could be an indicator of a hormone imbalance, which could develop into pelvic inflammatory disease or ovarian cyst. No need to panic, as an increasing number of adults suffer from acne as a result of hectic lifestyles. So, it is important to maintain a healthy lifestyle and to keep an eye on your skin. Skin cancer is increasing among women, so if you notice that any of your moles have changed shape, become darker or started to bleed, see your doctor immediately.
b) Measure your waistline
My friend, Nils Aria gave me an advice. He is a nutritionist. So, I share it for you. Take a tape measure and measure your waist belly button. A measurement of between 81cm and 88cm (31inc and 35inc) indicates increasing health risk. If you measure more than 88cm, you carry a high risk of developing serious conditions like cancers, diabetic and heart disease. You are advised to lose weight.
c) The Hair Test
Pull out a strand of hair and, holding it between your fingers, stretch it as much as you can without breaking it. Healthy hair should stretch five percent before stretching back. For strong, healthy locks, make sure you are eating enough protein, including nuts, seeds, pulses and eggs.
d) Measure your resting pulse rate
You can do this by counting the beats per minute in your wrist or neck against the second hand of your watch. The lower it is, the fitter you are.
e) A Breath Check
Check your breath by breathing into your cupped hands and smelling it. Ask a close friend or relative to give their verdict. Lots of things cause bad breath including spicy foods, medication, smoking and coffee. It is also one of the first signs of gum disease. Improving your oral cleaning routine can help. Bad breath can also be a symptom of serious diseases such as kidney disease sufferers can have breath like urine, diabetic person can have fruity smells.
f) Give yourself a manicure
Nails that split easily can be caused by a lack of essential fatty acid. White patches on your nails of ten show a zinc deficiency. Check that your nails bed is healthy pink color. If your nails have a blue tint, your blood circulation perhaps got a problem. Kidney diseases are indicated by nails that are half pink and half white, while lung diseases may show as a yellow thickening of the nail.
g) Are you drinking enough?
Pinch the skin on the back of your hand, while resting it on a flat surface. If your skin quickly snaps back flat, you have probably been drinking enough. But if it takes a few seconds after being pinched to return to normal, it is likely that you are dehydrated. Water makes up about two thirds of our body weight. We need to maintain this amount as most of the chemical reactions that happen in our cells need water. We also need water for our blood to be able to carry nutrients in the body. So drink between six and eight glasses daily!
h) Open your mouth wide!
Women have to start checking their mouth regularly as the ratio of women to men suffering from mouth cancer has grown by a third in the last 10 years. Warning signs are persistent white patches, sore red areas on the tongue that fail to heal within three weeks. The first sign is often a non healing mouth ulcer, or a red or white patch in the mouth. You should visit the dentist as a precaution should you notice any changes in your mouth. Early detection can increase the chances of survival.
Note by: Dr. Weka Gunawan, MPH, June 7, 2011
