The 60-second health check that could save your life
When it comes to your health, a little bit of attention can go a long way. You don’t always need fancy equipment or hours at the doctor’s office to know something’s wrong. Sometimes, a quick, simple check can spot early signs of potential issues and might even save your life. Here’s a practical guide to self-examinations that you can do in seconds, plus some other important things to keep an eye on for better overall health.
1. Skin check: Look before it’s too late
Skin checks are quick but powerful. All you need is a mirror and a few moments. You’re mainly looking for any spots, moles, or patches of skin that look unusual. What counts as unusual? Any mole or spot that changes in size, shape, or colour, especially if it starts looking asymmetrical or has irregular borders. If it’s itchy, bleeding, or scaly, those are also red flags.
Skin cancer is one of the most common types of cancer worldwide, but it’s also one of the most treatable if caught early. Doing a monthly skin check, especially if you spend a lot of time outdoors or have a family history of skin cancer, can make a world of difference. You don’t need to obsess over every freckle, just notice what’s normal for your skin and be alert to any changes.
Extra tip: Don’t forget the hidden areas
While it’s easy to check your arms and legs, remember the areas that might not be so obvious, like behind your ears, your scalp, or the soles of your feet. If you’re unsure, asking a partner or friend to check hard-to-see spots can be a lifesaver.
2. Pulse check: Know your heartbeat
Taking your pulse is one of the easiest ways to monitor heart health. You don’t need a fitness tracker or a fancy smartwatch, just use your fingers and feel your pulse at your wrist or neck. For a quick snapshot, count your heartbeats for 15 seconds and multiply that number by four. A normal resting heart rate for adults ranges between 60 and 100 beats per minute.
If you notice your heart rate is consistently higher or lower than the average, or it feels irregular (too fast or too slow), it could signal underlying issues like atrial fibrillation (AFib), heart disease, or thyroid problems.
Extra tip: Check during different activities
Try checking your pulse at different times when you’re resting, after exercise, or when you feel stressed. You’ll start to see what’s normal for you in each situation, making it easier to spot changes. Consistency is key here. Knowing your body’s natural rhythm helps you catch any warning signs before they turn serious.
Of course, while these self-checks can give you quick insights, they’re no replacement for regular medical check-ups. Having a comprehensive health plan, like those offered by Cigna, can help you stay on top of important screenings and routine check-ups, ensuring your heart health is monitored regularly by professionals.
3. Breathing check: Catch breathing problems early
Breathing is so natural we often take it for granted, but any changes in your breathing patterns can be a sign of trouble. Start by simply paying attention to your normal breathing. Is it steady and smooth? Are you short of breath after mild activities? Rapid or shallow breathing can point to respiratory issues like asthma, COPD (chronic obstructive pulmonary disease), or even anxiety.
One simple test you can do is to see how long you can comfortably hold your breath after inhaling deeply. This doesn’t need to be extreme, just notice how long you can hold it without straining yourself. If you find yourself gasping for breath after a few seconds, it’s worth investigating further.
Extra tip: Practice deep breathing
If you do notice shortness of breath, practice some deep breathing exercises. Inhale slowly through your nose, hold your breath for a couple of seconds, and then exhale through your mouth. Doing this a few times a day can improve lung capacity and help you become more aware of your breathing patterns.
4. Eye check: Don’t ignore your vision
Eyes can give away a lot about your overall health. Taking just a few seconds to check your vision, or even looking at your eyes in the mirror, can reveal early warning signs. Blurred vision, difficulty focusing, or frequent headaches could be early signs of conditions like diabetes, high blood pressure, or even a neurological disorder.
Look at the whites of your eyes, if they seem yellowish, it could indicate liver issues. Red, irritated eyes may signal allergies or dry eye syndrome. If your eyes feel strained from too much screen time, make sure to follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.
Extra tip: Check for floaters and flashes
Have you ever noticed tiny specks floating across your vision? These are called floaters, and while they’re common, a sudden increase could be a sign of retinal detachment or other eye conditions. Similarly, flashes of light that appear in your peripheral vision may also signal eye trouble and should be checked by a professional.
5. Nail check: What your nails can tell you
Your nails can give a quick snapshot of your overall health. Take a second to look at your fingernails and toenails. Are they strong and smooth, or are they brittle, discoloured, or misshapen? Healthy nails should be a consistent colour with no ridges or spots.
If you notice any dark lines under the nails, yellowing, or thickening, it could be a sign of underlying health issues such as fungal infections, psoriasis, or even lung disease. Some serious conditions, like melanoma, can also first appear as changes under the nails.
Extra tip: Keep an eye on your cuticles
Cuticles protect your nails from infections. If they’re red, swollen, or painful, it could be a sign of infection or even a weakened immune system. Don’t pick at them or cut them too low.
6. Neck check: Lumps or bumps?
A quick check of your neck for lumps or bumps can help detect issues with your lymph nodes or thyroid gland. Gently run your fingers along the sides of your neck and feel for any swelling. If you feel a lump that wasn’t there before, or if your throat feels swollen without being sick, it could point to infections, thyroid disorders, or even lymphoma.
Swollen lymph nodes are usually a sign your body is fighting an infection, but if the swelling persists, it’s best to have it checked by a doctor. Thyroid nodules, on the other hand, can often go unnoticed but can sometimes cause trouble with your metabolism if left untreated.
Extra tip: Pay Attention to fatigue or weight changes
If you’re feeling unusually tired, losing or gaining weight without changing your diet, or experiencing hair loss, these can also be symptoms of thyroid disorders. A neck check, combined with keeping track of these other symptoms, can help catch thyroid issues early.
7. Teeth and gum check: Don’t skip oral health
Your teeth and gums are another area where quick checks can make a big difference. Gum disease, for instance, is often painless at first, but it can lead to serious complications like heart disease if ignored. Check for swollen or bleeding gums, bad breath, or any changes in the alignment of your teeth.
Also, keep an eye on any sores that don’t heal within a couple of weeks. These could be signs of oral cancer, especially if you’re a smoker or heavy drinker. Regular self-checks, along with dental cleanings, can help keep your oral health in check.
The importance of regular professional check-ups
While these self-checks are a great start, they shouldn’t replace regular visits to your doctor. Some conditions may not have obvious symptoms until they’re advanced, so it’s crucial to stay on top of routine screenings. Comprehensive health plans, like those offered by Cigna, often cover preventive screenings and yearly check-ups, making it easier for you to stay on top of your health. Plus, having insurance coverage ensures that you can address any health concerns early without worrying about high medical costs.
Silver plan
Overview: Core coverage for international inpatient and day-patient services, including essential cancer care.
Annual limit: Approximately 36,150,000 Thai Baht.
Add-ons: Options include outpatient care, full coverage for cancer care, medical evacuation, crisis assistance, health checks, and dental and vision care.
Gold plan
Overview: Enhanced coverage with higher limits, offering comprehensive maternity and cancer care.
Annual limit: Approximately 72,300,000 Thai Baht.
Add-ons: Includes all Silver plan benefits plus enhanced outpatient care and full cancer treatment benefits.
Platinum plan
Overview: Premium plan with unlimited coverage that includes extensive cancer treatment options.
Annual limit: Unlimited.
Add-ons: Comprehensive care across all modules, including advanced imaging and transplant services.
A few seconds here and there can make a big difference in your health. By performing these quick checks regularly, you’re giving yourself a better shot at catching potential issues early. Combine these self-exams with professional check-ups to stay ahead and make sure you’re in good hands if anything does come up.
Your health is worth the time, and a minute today might just save your life tomorrow.
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