How to Monitor Your Health

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

Regardless of their current health condition and financial, mental, economic or social situation, there are things every individual can do to control (and improve) their health. You are never too young or too old to develop healthier habits.

Steps

Part 1 of 4: Check Physical Health

Step 1. See your doctor about how to keep yourself healthy

By safeguarding your physical condition and well-being, you will be able to keep your health under control. Tell your doctor that you would like to schedule some tests to check your health and assess the risks of certain diseases. This is especially important if you are elderly, gay, pregnant, have cancer or have diabetes. Before going to the doctor, consider preparing for your visit in the following ways:

• Write down the reasons why you intend to follow a health care plan. This way you will have a starting point to discuss with your doctor.
• List the main goals regarding your physical condition. Maybe you want to reduce high blood pressure, lose weight, or manage diabetes.

Step 2. Work with your doctor to plan a plan

It is extremely helpful to have a plan to follow, by which you can set short-term goals that will allow you to stay motivated. Ask your doctor to help you break down each goal into manageable steps that you can do right away.

• Depending on where you start, your health check may require a commitment that will last from one to five years. The plan should include clear goals to be achieved over this period and be broken down into smaller, more manageable goals to be achieved on a monthly or quarterly basis.
• The plan is a starting point, so it does not remain unchanged over time. If something happens or if your life changes, update it in the most appropriate way.
• Use a journal to keep track of your short and long-term goals and see if you've been able to achieve them. In case you fail to meet what you have set yourself, try to understand the reasons and set new goals.

Step 3. Get routine checkups to keep track of your health problems

A health plan should include regular checkups and tests for cardiovascular disease, hypertension, and cancer. Talk to your doctor about what tests you should have and how often you should have them.

• From the age of 20 and up and, thereafter, every ten years, the possible occurrence of cardiovascular diseases should be evaluated. An excellent risk stratification tool is the so-called "Framingham risk score". The main risk factors for heart disease include nutrition, smoking, hypertension, dyslipidemia, obesity, a sedentary lifestyle and diabetes mellitus.
• From age 18 and up, diagnostic tests for hypertension are recommended.
• People with dyslipidemia and hypertension are also usually advised to have tests to diagnose hypertension.
• Your doctor may instruct you to get screened for breast, cervical, colorectal, and other cancers, depending on the risk factors found. To prevent cancers, you need to avoid smoking, stay physically active, maintain a healthy weight, eat fruit and vegetables, limit alcohol consumption, protect yourself against sexually transmitted diseases, and avoid sun exposure.
• Also, make sure you get vaccinated regularly and discuss your special needs with your doctor.
• It is important to take care of your psychosocial health: consult your doctor to understand what tests to perform for disorders such as anxiety and depression.
• Finally, among other health problems that you shouldn't underestimate, consider osteoporosis and vascular diseases.

Step 4. Eliminate negative influences

Often we have every intention of improving our state of health, but goodwill is undermined by the negative influences in life that prevent us from achieving our goals. If you want your health defense plan to work, you need to gradually get rid of all the factors that are negatively affecting you.

• Make a list of all the things in your life that could be negative influences. Think above all about the factors that affect your health.
• Go through the list and put the items in order, from easiest to most difficult to delete.
• After organizing the list like this, remove everything that is negatively affecting your life.
• You don't have to stem these influences all at once. Work gradually until you get rid of the ones you can.
• Here are a few examples of negative factors to put on your list: having junk food supplies at home, shopping for chocolates in the most convenient stores, passing fast food restaurants, staying up late, being disorganized, a person carrying sweets at work, a friend who doesn't respect your goals, and so on.

Step 5. Drink enough water and fluids

The human body is made up of 60% water. For this reason it is an essential element to keep the body healthy: it eliminates toxins from the organs and carries important nutrients for the cells. A lack of water can cause dehydration, make you feel tired and negatively affect the functioning of the body. Men need about 3 liters of fluid per day, while the daily ration for women is 2.2 liters.

• These quantities are valid for all the drinks that are consumed during the day, not just for water. All liquids feed the body in some way, but certain drinks (such as water) do this better.
• It is not necessary to make a precise calculation of how much fluids you consume each day. Just make sure you drink enough when you have a dry mouth to quench your thirst.
• Remember that when you breathe, sweat and go to the bathroom, your water reserves are used up. If you do these things frequently or over a long period of time (for example, when you are sick or exercising), you need to take in more fluids to make up for what you are losing.

Step 6. Get enough sleep

Adults between 18 and 64 need 7-9 hours of sleep every night, while those over 65 need 7-8 hours a night. The amount of hours you sleep affects your mood, physical energy and in the long run your health. However, in addition to quantity, there are some basic "rules" to follow in order to sleep properly:

• Go to bed and get up at the same times every day, including weekends.
• Establish a routine to follow each night before bed, without exception.
• Make sure the bedroom is dark, quiet, and cool.
• If you don't wake up rested in the morning, consider buying a new mattress or pillows.
• Avoid drinking anything that contains caffeine a few hours before bed.
• Use the bed only for sleeping (and having sex).

Step 7. Train regularly

For real health benefits, adults should perform moderate intensity exercise for at least 150 minutes (2.5 hours) or high intensity for at least 75 minutes (1.5 hours) per week. Of course, combining these two types of physical activity throughout the week is also effective.

• You need to train for at least 10 minutes and spread these sessions throughout the week.
• For even greater benefits, increase your time spent on moderate-intensity exercise to 300 minutes (5 hours) per week or high-intensity exercise to 150 minutes (2.5 hours) per week.
• In addition to aerobic activity, adults should also perform muscle-strengthening activities at least twice a week.

Step 8. Taste what you eat

Sometimes we are prone to overeat because we don't pay attention to what we ingest. We happen to take a bite while we're busy with something else, maybe at work or when we're watching TV. Instead of getting distracted, focus on food during meals. Sit down at the table, removing distractions and enjoying the dishes you have on your plate. Eat slowly.

• Once you get used to eating slower, you will be able to better "interpret" the messages sent by the body. When he tells you he's full, stop eating.
• Over time you will be able to understand how hungry you are and fill the plate with the necessary amount. Until then, keep the leftovers for the next meal or for someone else.

Step 9. Visit your eye doctor every year

Periodic eye exams allow you to detect not only vision problems but also any symptoms of diabetes, high blood pressure, and rheumatoid arthritis. By undergoing an annual vision check, you will ensure the most suitable aids (such as glasses or contact lenses) with the correct gradation to be able to see better.

• If you don't wear glasses when you should or the shade of the lenses is wrong, there is a risk of other health problems, such as headaches. By updating the gradation, you can prevent them.

• In addition to checking your vision periodically, protect your eyes every day by doing the following:

  • Always wear sunglasses when outdoors. Also wear a hat with a peak to protect yourself from the light.
  • Always wear eye protection when doing hazardous work.
  • Wear suitable equipment to protect your eyes when playing sports.

  

  Step 10. Go to the dentist every year

  Health also comes from the mouth, so it's important to have healthy teeth and gums. By visiting the dentist at least once a year, you will rule out any problems that may develop in the oral cavity or identify them in the early stages. As recommended for vision, even thanks to a dental visit it is possible to detect many diseases before other symptoms appear.

  • Good dental health also involves regular brushing and flossing.
  • Ideally, brush your teeth after each meal, or at least once a day before going to bed.
  • Dental floss should be used at least once a day, possibly after brushing your teeth and just before going to bed.

  

  Step 11. Stop smoking

  If you smoke, one of the healthiest things you can do is quit. It is never too late to break this habit and benefit quickly at any age.

  • If you quit smoking, you will immediately have positive effects on your health, because you will be less prone to heart disease, cancer and breathing problems.
  • Depending on how many cigarettes you smoke, you have the potential to save a significant amount of money which you can better reinvest in other things.
  • There are various smoking cessation programs. In some Regions public health provides programs on the prevention of smoking, but also to say "stop the cigarette", such as that of the ASL of Arezzo. You are not alone in this venture.

  Part 2 of 4: Maintaining Mental Health

  

  Step 1. Establish and maintain healthy relationships

  For your mental health, cultivate relationships with others. Friends and family can help you reduce stress and increase an overall sense of well-being. Interpersonal relationships allow you to have support, feel valued and, consequently, lead you to feel happier and less alone.

  • Contact with people is good for health. Conversely, loneliness risks increasing hypertension, while human relationships can actually prolong life.
  • Friendships and relationships within the family must provide support, otherwise they are of no use. Therefore, you should have at least a few friends or family members you feel comfortable with, with whom you have the feeling that nothing you say leads them to judge you, to whom you can turn in case of problems, who make you feel considered and treat you. seriously.
  • If you are looking to make new friends, consider one of the following activities: sign up for an interesting course; join a reading group; become a member of a hiking association; volunteering in a non-profit organization.

  

  Step 2. Help others

  Of course, help is beneficial to the recipient, but it also has a positive effect on the lender. By helping others, you will learn to be happier, appreciate who you are, make new friends, feel useful and indispensable, lessen your worries, and find meaning or purpose in your life.

  There are no charities and non-profit organizations that don't need volunteers to do any kind of work you can think of. However, it is not necessary to go to an association to help others. You can also help people by carrying groceries or shoveling the sidewalk outside the condo after a snowfall

  

  Step 3. Give yourself some rewards

  Give yourself a chance to savor the joy, happiness and satisfaction in daily life. For example, laughing is known to relieve pain, promote muscle relaxation, reduce anxiety, and help the lungs and heart. Here are some ways to add a little cheer to your life:

  • Read funny books when you feel low or bored.
  • Put some photos in a place that you can easily reach with your eyes in order to have a charge of positive energy.
  • Watch comedies on TV, in the cinema or on the radio while driving.
  • Look for funny pictures on websites like "Bastards Inside"!
  • Laughing at yourself and at the absurd situations you might find yourself in.
  • Decorate an adult coloring book or throw a colorful party with your friends.
  • Sign up for a class or take on an activity you've always wanted to try, such as learning the art of pottery or stained glass.
  • Go to a spa for a pedicure, massage, or facial (or all three!).

  

  Step 4. Pay attention to your spiritual side

  Spirituality does not necessarily mean professing a faith in an organized way. If you can get in touch with your spiritual side, you will begin to reflect and understand (or try to understand) the purpose or meaning of your life. More generally, spirituality can reassure you about the existence of a superior force or being, give a sense of purpose or meaning to existence, help you understand suffering, allow you to deepen relationships with other people, and remind you that in the world there is also the good.

  • In order not to overlook this aspect, try joining a religious group, increasing your faith in a particular religious association, or learning more about the concept of God.
  • Meditative practices, such as deep breathing, mindful meditation, visualization, and mantras, can help you stay focused on your energies and improve your inner peace.

  

  Step 5. Learn about behavioral strategies for dealing with situations

  Life isn't always plain sailing. Keeping your health under control also means learning to deal with the worst moments by developing strategies that help you understand, overcome difficulties and feel better. Therefore, there are some habits you can acquire to deal with the negative aspects of life, such as the following.

  • Write down your thoughts and emotions when a negative event overwhelms you. Take the opportunity to protest and complain about what happened to you in writing. Once you have written down everything that is bothering you, you will surely feel better because you will be able to organize your thoughts by freeing yourself from the stress caused by the circumstances. The ideal would be to leave everything behind forgetting even that it happened.
  • If the problem you are experiencing is more organizational than emotional, deal with it as you would any other type of problem. Write down your difficulties and any solutions you can come up with. Evaluate the pros and cons of each solution. Choose one that suits your needs and reinforce the reasons that led you to this choice. Then put it into practice.
  • Sometimes we worry about a problem much more than we "should"; not because we want it, but because we can't do without it. When you realize that a certain situation causes you numerous headaches, take a step back and ask yourself to what extent your concerns are objective. Could it be that they are exaggerated?
  • Realize that you can't spend all day worrying, so if you actually can't do without it, just dedicate a few moments of your day to distressing thoughts. After that, once you have given yourself this moment, stop and think about all the good things that are happening to you to remind yourself that life is not as bad as it may seem.

  Part 3 of 4: Aging Healthy

  

  Step 1. Periodically review your medication intake

  Check with your doctor or pharmacist regularly to make sure the medicines you are taking are effective. Talk to them whenever you are prescribed something new or when you want to take an over-the-counter medication to rule out the risk of negative interactions.

  

  Step 2. Check your hearing every year

  Make an appointment with an ENT for an annual hearing check. If it has changed since your last visit, get a hearing aid or an updated version of the one you already use.

  

  Step 3. Check that there are no dangers in the house

  Review your home and remove any threats that could cause injury or falls. Make sure all areas of the house are bright enough and that stair balustrades are sturdy and safe. Install handrails and handles where there is a danger of slipping and falling (for example, in the shower and bathtub).

  

  Step 4. Learn about the Chronic Disease Self-Management Program (CDSMP)

  Developed at Stanford University, it is now used by some of the public health services and other health agencies throughout North America and Europe. This program helps develop self-management strategies for chronic diseases, such as diabetes, arthritis or heart disease. In Europe, too, there are now 11 countries in which the program has been adopted on a more or less large scale and with a systematic dissemination initiative (as in the United Kingdom and Denmark).

  In Italy, the CDSMP Program and the Diabetes Self-Management Program (also developed at Stanford University) were implemented as part of the Initiative Healthcare Project in 3 Tuscan ASLs (Livorno, Siena and Prato) with an involvement of about 750 patients and very positive results in terms of participation, acceptance and satisfaction

  Part 4 of 4: Helping the Children

  

  Step 1. Change your attitude towards food

  In the United States, only 20% of high school kids consume at least 5 servings of fruit and vegetables a day. Teenagers should be encouraged not only to eat their entire daily ration of fruit and vegetables, but also to consume unprocessed foods more frequently. Fast food and industrial foods should be avoided as much as possible and home cooking and the consumption of dishes prepared with one's own hands should be promoted.

  One of the fastest ways to eat healthily is to reduce the amount of calories you consume by consuming sodas, fruit juices, energy drinks, milkshakes, and so on

  

  Step 2. Encourage physical activity

  Children should play at least 60 minutes of sport a day to stay healthy. However, they don't need to train for an hour straight. You can break it down into smaller, manageable intervals of 10-15 minutes.

  • Regardless of the weather and season, send your kids to play outside as often as possible.
  • Parents should join their children in physical activities, not only to encourage and bond with them more, but because sport is also good for adults.
  • Set physical activity goals that involve the whole family so that you can achieve them together. Attend charity sporting events, such as marathons or marches.

  

  Step 3. Make sure your kids get enough sleep

  Babies need 9-10 hours of sleep every night to be able to face the day properly. If they sleep less than 9-10 hours, they may impair their ability to think, learn, and make the right decisions. Sleep deprivation can also have physical effects on the baby, as it increases the risk of obesity, diabetes, high blood pressure, heart disease and depression.

  • Help your kids sleep as long as they need to by establishing a routine or ritual before bedtime. Decide what time they should go to bed each night, including weekends. Allow use of your computer and TV for up to an hour before bed. Spend this time doing something quiet, like brushing your teeth and reading a book.
  • Children and adults need to sleep in the dark for restful sleep. Ideally, the children's bedroom should be as dark as possible and the bed should only be used for sleeping.
  • Make sure they don't have a large meal before bedtime. They will avoid not only having stomach upset that could keep them awake, but also having bad dreams. Also, it is preferable that they don't drink too much before bed so they won't have to get up to go to the bathroom when they should be sleeping.

  

  Step 4. Set limits on the use of electronic devices

  It is necessary to regulate the use of technological devices of all kinds - TVs, video games, computers, mobile phones - by setting daily limits. Once there, encourage children to engage in physical activity that does not involve the use of these devices.

  You should ban the use of technology appliances in certain areas of the home, such as where you eat, for both adults and children, encouraging direct communication instead

  

  Step 5. Teach your children the rules for surfing the Internet

  Many kids have no idea what the world was like without the Internet. They interact, play and learn information thanks to the network. However, there is also a risk that someone will take advantage of them and they must therefore understand what is the right way to behave when they join an online community.

  • Parents should lead by example of what good online communication should be. Children are prone to emulating adult behavior, so if they see you swearing and acting badly when you browse the Internet, they may try to do the same. If they see that you are kind and polite, they will learn to follow your example.
  • Tell them about cyber bullying. Do not hide the stories of children who have become victims of cyber bullying, rather tell and talk to them. Talk about how they should react in similar circumstances (i.e. confide in mom and dad or their teachers, not post personal information or photos, and so on).
  • Learn about the software and applications they use when browsing from their computer or mobile phone, and understand how they work and what they are used for. Don't rely on your kids to know what they do when they are connected to the network.

  Advice

  • To find out about the quantities of food that should be consumed every day, divided by food groups, consult the guide of the AIRC (Italian Association for Cancer Research) on this page.
  • To understand if you are following a correct diet based on the sport you practice, consult the nutrition booklet published by the Ministry of Health at this address.
  • Read the Stanford University CDSMP program details on this page.
  • For more information on mental disorders and main treatments, visit the harmonia mentis website.