STEP 1: HAVE A PERFECT DAY
Essentially there are four things you should monitor everyday to make sure you are living healthily: the amount of fruits and vegetables you ate that day (fresh produce); whether you walked and were active; whether you got 15 minutes of laughter and fun time for yourself; and whether you got enough beans, grains and other high-fibre foods. If you can say you did well on all four, then your day has been extremely healthy.
STEP 2: GET NAKED EVERY TWO TO THREE MONTHS
Then, with your partner (or a really close friend), conduct a head-to-toe check, looking for any new moles, changed moles, suspicious spots or rashes. Be sure to check your scalp, between your toes and fingers, and also the underside of your arms.
STEP 3: MONITOR YOUR SLEEPINESS
There are three good ways to tell if you're not getting enough sleep. First, do you require an alarm clock to wake you up most mornings? Second, do you become drowsy in the afternoon to the point that it affects what you're doing? Third, do you doze off shortly after eating dinner? If the answer to any of these is YES, you need more sleep. An average sleeping hours require for a normal adult human is about eight(8) hours a day.
STEP 4: MEASURE YOUR HEIGHT EVERY YEAR AFTER YOU TURN 50
This is especially important for women as a way of assessing posture and skeletal health. A decrease in stature can be as informative as a change in a bone density test for monitoring your overall bone health.
STEP 5: KEEP A MENTAL COLOUR CHART OF HOW DARK YOUR URINE IS
It may sound weird, but it's useful health indicator. Your urine should be a clear, straw colour; if it's dark or smells strong, you may not be getting enough fluids.
STEP 6: CHECK YOUR HEARTBEAT AFTER YOU EXERCISE
Women with poor Heart Rate Recovery (HRR) after exercise has twice the risk of having a heart attack within ten years as those who has normal HRR. Next time you exercise, like a strenuous 20-minute walk or jog, count your heartbeats for 15 seconds immediately afterwards, then multiply the result by four to get your heart rate. Sit down and wait two minutes before checking again. Subtract the second number from the first. If it's under 55, your HRR is higher than normal.
STEP 7: IF YOU HAVE DIABETES, CHECK YOUR FEET EVERYDAY
You will be prone to foot damage, so examine your feet carefully for any blisters, fungus, peeling skin, cuts or bruises. Because people with diabetes often have some nerve damage in extremities such as the feet, these daily self-examinations give critical clues as to how well you're monitoring your blood sugar and if you might have nerve damage.
STEP 8: HAVE A CARDIOVASCULAR CHECK
If you're over 40, you can request a full cardiovascular screening assessment for future heart attacks and strokes risks. You can also request one if you're under 40 with a strong family history of heart attack or stroke. Blood cholesterol levels are just one of several factors that need to be measured and assessed, along with smoking status, blood glucose level, ECG results and blood pressure. Normal cholesterol levels do not necessarily mean that your overall cardiovascular risk is normal.
STEP 9: CHECK YOU BLOOD PRESSURE EVERY SIX MONTHS
There are two readings; the first one is called as the systolic(contraction of the atria) and the second one is known as the diastolic(relaxation of the ventricles). The normal BP level is 120/80 mmhg...However if the systolic pressure value is above 140 and the diastolic pressure value is above 90..then you will need a through medical checkup.
STEP 10: CHECK YOUR HAIRBRUSH
If your hair's falling out, the level of ferritin in your blood may be low (an indication of how much iron your body is storing).
So friends i hope you all would benefit from this steps of how to carry out a self-examine on yourself...
EAT HEALTHy AND STAY HEALTHY...THINK OF YOUR LOVED ONES....
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