Health Check-Up, Preventive Healthcare, Medical Tests, Health Tips, Wellness
Regular health check-ups are essential, but did you know there are simple tests you can do at home before seeing your doctor? These tests can help you detect potential issues early and provide valuable insights for your check-up. Here are eight easy self-checks to monitor your health before your next appointment.
8 Simple Tests to Do Before Your Regular Check-Up
Introduction
Visiting your doctor for a regular health check-up is crucial for early disease detection and overall well-being. However, before your appointment, there are a few quick and easy tests you can do at home to assess your health. These tests can help you spot warning signs and provide your doctor with more useful information. Here are eight simple self-tests to try before your next check-up.
1. Check Your Blood Pressure
Why it matters: High blood pressure (hypertension) is a silent killer that can lead to heart disease, stroke, and kidney issues.
How to do it:
- Use a digital blood pressure monitor (available at pharmacies).
- Measure your BP twice a day, once in the morning and once in the evening.
- A normal reading is below 120/80 mmHg. If it’s consistently higher, inform your doctor.
2. Measure Your Resting Heart Rate
Why it matters: A high resting heart rate can indicate poor cardiovascular health.
How to do it:
- Sit calmly for five minutes before checking.
- Place two fingers on your wrist or neck and count the beats for 60 seconds.
- A normal range is 60-100 beats per minute (bpm). Athletes may have a lower resting heart rate.
3. Perform a Skin and Mole Check
Why it matters: Skin cancer, including melanoma, can be detected early by monitoring moles and skin changes.
How to do it:
- Check for new moles, colour changes, or irregular shapes.
- Use the ABCDE rule:
- Asymmetry – one half is different from the other.
- Border – irregular or blurred edges.
- Colour – uneven shades of brown, black, red, or white.
- Diameter – larger than 6mm.
- Evolving – any noticeable changes over time.
- If you find anything unusual, consult a dermatologist.
4. Monitor Your Blood Sugar Levels
Why it matters: High blood sugar levels can be an early sign of diabetes.
How to do it:
- Use a glucometer to check your fasting blood sugar in the morning before eating.
- A normal fasting blood sugar level is below 100 mg/dL.
- If it’s consistently high, discuss it with your doctor.
5. Assess Your Lung Health with the Breath-Hold Test
Why it matters: Poor lung function can indicate conditions like asthma or chronic obstructive pulmonary disease (COPD).
How to do it:
- Take a deep breath and hold it. Time how long you can hold it before exhaling.
- A healthy person should be able to hold their breath for at least 30-40 seconds.
- If you struggle to hold it for more than 15 seconds, mention it to your doctor.
6. Check for Iron Deficiency with the Nail Test
Why it matters: Anaemia (iron deficiency) can cause fatigue, dizziness, and pale skin.
How to do it:
- Press down on your nail bed until it turns white, then release.
- If it takes longer than two seconds for colour to return, it could indicate poor blood circulation or anaemia.
- Look for other signs like brittle nails or spoon-shaped nails (koilonychia).
7. Examine Your Vision with the Amsler Grid Test
Why it matters: Vision problems and conditions like macular degeneration can develop unnoticed.
How to do it:
- Use an Amsler Grid (available online).
- Cover one eye and stare at the grid.
- If you see wavy, distorted, or missing lines, it could indicate an eye issue.
- Repeat for the other eye. If you notice abnormalities, visit an ophthalmologist.
8. Do a Memory Test for Brain Health
Why it matters: Memory loss or difficulty concentrating can be early signs of cognitive decline.
How to do it:
- Try recalling five random words after 5-10 minutes.
- Take a short mental maths test (e.g., subtract 7 from 100 repeatedly).
Difficulty remembering things or performing simple calculations may indicate a need for further testing.
