1 REGULAR GP VISITS
“For most adults who are fit
and well, and don’t have any chronic problems, such as diabetes, a general check-up
is recommended every two years,” says
Dr Claudia Nicholson, a Sydney GP who runs a practice in Woollahra. “During a general check-up, I usually ask questions about smoking, nutrition, alcohol,
physical activity and psychological health (SNAPP). Fasting bloods are taken to check blood sugar levels for diabetes and cholesterol, and weight and blood pressure is looked at as well. I also recommend
a colorectal [bowel] cancer screening
from the age of 50.”
2 SKIN CANCER SECRETS
Australia has the highest skin cancer occurrence rate in the world, according to the Department of Health and Ageing. Melanoma is our fourth most common form of the condition, while non-melanoma skin cancers are the most frequent cancers diagnosed. A general health check-up usually involves a thorough full-body skin check; any concerns can then be referred to a skin specialist. Dr Nicholson recommends four things to watch out for: moles that bleed easily, are itchy, develop a black pigment,
or become sore or ulcerous.
3 PAP SMEARS AND MAMMOGRAMS (WOMEN)
“It is recommended that
women have a pap smear every two years, usually from the
ages of 18 to 20, and a mammogram every two years from the age of 40,” says Dr Nicholson. There is some controversy around the benefits of mammograms, so any concerns are best discussed directly with your GP. “I also like to do a bone mineral density test,” says Dr Nicholson.
“Though there are no established guidelines for when this should be performed, I like to do it from the age of 45 for women with normal or no risk. Risk factors include people with coeliacs disease [a small intestine disorder], and I recommend the test earlier. The lower spine and hips are the first places to be affected by low bone density [which can lead to osteoporosis].”
4 PROSTATE CANCER AND HEART DISEASE (MEN)
The Prostate Cancer Foundation of Australia recommends that men with no family history of prostate cancer seek voluntary annual assessments from the age of 50, while men with a family history should have them from the age of 40.
A regular health check is the best way to screen for prostate cancer, as it’s up to the patient, in consultation with his GP,
to decide on testing.
“When it comes to heart disease, I start screening men between the ages of 40 and 50 with a stress test,” says Dr Nicholson. “An ECG [which measures the electrical activity
of the heart] can determine areas of muscle not getting a full supply of
oxygen, indicating a blockage.”
5 EMOTIONAL WELLNESS
“Good emotional health involves having reasonable awareness and control of your thoughts, feelings and behaviours,” says Sarah Perini, director
of the Emotional Health Clinic at Macquarie University, Sydney. “Everyone feels sad, anxious or stressed at times, but people in good emotional health have strategies to manage these feelings so they do not significantly interfere with their capacity to function at work, school or in their relationships.
Cognitive Behaviour Therapy has been shown to be effective for a wide range of common emotional difficulties – it is a relatively short treatment, and does not involve medication. To access help and more information, talk to your GP.”
6 EYE EXAMINATION
Optometrists Association Australia recommends a comprehensive eye examination every two years, particularly after the age of 40, or if there is a history of eye disease in the family. “After a person turns 40, the most common eye condition is presbyopia, where the
lens inside your eye hardens and begins
to affect your ability to read up close,”
says Jared Slater, national professional services manager at the Association.
“This is usually treated with reading glasses; your optometrist can assess this for you and provide advice to ensure you achieve clear, comfortable vision with glasses. The good news is everyone can have a free eye examination every two years under Medicare, and this regular examination will help keep your
eyes healthy and seeing clearly.”
7 HEALTHY TEETH AND GUMS
“The number of times that someone should visit the dentist depends on their dental healthcare needs. A person with a high risk of tooth decay or gum disease should visit every three to six months. However, someone at low risk might only need to come in every 12 months,” says Professor David J. Manton from the Australian Dental Association (ADA).
To keep
teeth and gums in top condition, the
ADA recommends brushing
twice daily, and flossing
at least once a day, as well as a healthy diet with minimal snacks between meals, especially those
of the sugary type.
8 MOVE YOUR BODY
“Exercise is essential for good health,” says naturopath Nadine Campbell, from Asha Holistic Health in Corrimal, NSW. “It’s important to ask yourself what the goal of your exercise program is. Is it weight loss, to meet
new friends, to challenge yourself in
a way you never thought possible,
or for stress relief?
“The amount of exercise you do
will depend on the goals you’ve set. However, doing something every day, even if it is an incidental activity – like taking the stairs instead
of the lift, or walking
to the train station
rather than driving –
will make a difference.”
9 NUTRITIOUS FOOD
How we feel after we eat and drink is usually a clear indicator of what is or isn’t good for us. If you sense that it’s time to change your diet, Campbell recommends setting realistic goals and changes to your daily food intake.
“A diet diary is a useful tool that can be assessed [by a naturopath or nutritionist] to see what is already beneficial and
what changes or suggestions can
be made to improve your diet.”
10 TAKE TIME OUT
“Relaxation is vitally important for good health, as stress can contribute to a number of health conditions such as weight gain/fat storage, decreased memory, poor sleep and irritable bowel,” says Campbell.
“From a scientific perspective, the ‘relaxation response’ has been described as a coordinated physiological reaction that is characterised by decreased arousal, heart rate, respiratory rate and
blood pressure, in association
with a state of ‘wellbeing’.”
Activities that inspire this calming response include meditation and progressive
rest, “which involves muscle contraction and relaxation ...
and can lead to reduced
mental and sympathetic activity,” says Campbell.
