Master Your Health: Regular Checkups

We all strive for a long and healthy life, but what if there were some key indicators, backed by scientific literature and observations from experts in the field of longevity, that could guide us on this journey?

In this article, we explore several essential regular checkups and health markers that, when monitored regularly, can significantly impact your life expectancy and overall well-being. By staying informed and proactive, you can take charge of your health and unlock the secrets to a longer, more vibrant life.

We have compiled a list of crucial checkups that can help you assess your current health status and guide you toward healthier habits. These indicators have been carefully selected based on their potential to influence longevity, allowing you to focus on the areas that matter most.

Having regular checkups helps to detect potential health issues early and take appropriate preventive measures, increasing life expectancy.¹ Rasmussen SR, Thomsen JL, Kilsmark J, Hvenegaard A, Engberg M, Lauritzen T, Søgaard J. Preventive health screenings and health consultations in primary care increase life expectancy without increasing costs. Scand J Public Health. 2007;35(4):365-72. doi: 10.1080/14034940701219642. PMID: 17786799. PubMed Source

So, let’s dive into the research and uncover the knowledge that can empower you to live a longer, healthier life.

Embracing the habit of regular checkups is an investment in your health and well-being. By seeing your healthcare provider routinely, you unlock a myriad of benefits that contribute to a longer and healthier life. Here are some key advantages of regular checkups:

1. Early detection. Regular checkups allow healthcare providers to identify potential health problems in their early stages. Early intervention can lead to better treatment outcomes and a reduced risk of complications.² Rose AJ, Timbie JW, Setodji C, Friedberg MW, Malsberger R, Kahn KL. Primary Care Visit Regularity and Patient Outcomes: an Observational Study. J Gen Intern Med. 2019 Jan;34(1):82-89. doi: 10.1007/s11606-018-4718-x. Epub 2018 Oct 26. PMID: 30367329; PMCID: PMC6318173. PubMed Source
2. Preventive care. Blood tests, when performed routinely, can help monitor and maintain overall health. For example, lipid profiles can track cholesterol levels, guiding patients towards a heart-healthy lifestyle.³ Jellinger PS, Handelsman Y, Rosenblit PD, Bloomgarden ZT, Fonseca VA, Garber AJ, Grunberger G, Guerin CK, Bell DSH, Mechanick JI, Pessah-Pollack R, Wyne K, Smith D, Brinton EA, Fazio S, Davidson M. AMERICAN ASSOCIATION OF CLINICAL ENDOCRINOLOGISTS AND AMERICAN COLLEGE OF ENDOCRINOLOGY GUIDELINES FOR MANAGEMENT OF DYSLIPIDEMIA AND PREVENTION OF CARDIOVASCULAR DISEASE. Endocr Pract. 2017 Apr;23(Suppl 2):1-87. doi: 10.4158/EP171764.APPGL. PMID: 28437620. PubMed Source Similarly, blood glucose tests can help detect diabetes or pre-diabetes, enabling patients to adopt necessary dietary and lifestyle changes to prevent progression.
3. Personalized health plan. Checkups and blood work provide doctors with essential information to develop a personalized health plan for each patient.⁴ Simmons LA, Drake CD, Gaudet TW, Snyderman R. Personalized Health Planning in Primary Care Settings. Fed Pract. 2016 Jan;33(1):27-34. PMID: 30766135; PMCID: PMC6366608. PubMed Source This tailored approach can optimize an individual’s health and well-being, leading to a healthier life.
4. Mental health. Regular checkups also offer an opportunity to discuss mental health concerns with healthcare providers. Mental health is closely linked to physical health and longevity, and addressing these concerns can significantly impact overall well-being.

Let’s focus on the most common examinations you can consider for promoting longevity and keeping track of your health. They are a good starting point for assessing your overall health and tracking progress over time. Aim for repeating these checkups at least every six months (with some exceptions for certain exams), especially if you’re working towards overcoming chronic illnesses or reducing your biological age.

This regularity will allow your doctor to monitor your progress, adjust your treatment plan if necessary, and make recommendations to improve your overall health and longevity. Remember, prioritizing your health with routine checkups is an investment in yourself and your future well-being.

Measuring blood pressure is a simple, non-invasive procedure that can be done during a routine checkup or even at home with a digital blood pressure monitor. Despite their apparent simplicity, the significance of these measurements cannot be overstated. High blood pressure, or hypertension, is a common health condition affecting many people worldwide. Left untreated, it can lead to serious health complications such as heart disease, stroke, kidney damage, and vision loss.

Regular blood pressure checks can help detect hypertension and prevent complications caused by it.⁵ Ogedegbe G, Pickering T. Principles and techniques of blood pressure measurement. Cardiol Clin. 2010 Nov;28(4):571-86. doi: 10.1016/j.ccl.2010.07.006. PMID: 20937442; PMCID: PMC3639494. PubMed Source

Blood pressure readings are typically taken with a blood pressure cuff, which is placed around your arm and inflated to measure the force of blood against your artery walls. A blood pressure reading includes two numbers: systolic and diastolic. The systolic number represents the pressure in your arteries when your heart beats, while the diastolic number represents the pressure when your heart rests between beats.

The American Heart Association recommends that all adults have their blood pressure measured at least once every two years if their blood pressure is normal (less than 120/80 mm Hg). However, if your blood pressure is high or you have certain hypertension risk factors, such as a family history of high blood pressure, obesity, or a sedentary lifestyle, you should check it more frequently.

There are several ways to track your blood pressure at home, including using a home blood pressure monitor or a smartwatch that has a built-in blood pressure sensor. Some fitness trackers, such as Google Fit, also allow you to track your blood pressure manually by entering your measurements into the app.

However, given the simplicity of blood pressure measurements and their high informative value, you might consider tracking it more frequently. By tracking your blood pressure over time, you can see how it responds to lifestyle modifications or other factors. For example, you might notice that your blood pressure tends to be higher when you’re stressed or after you’ve had a particularly salty meal. Tracking your blood pressure can help you identify these patterns and make informed decisions about your health.

Cancer screenings are essential for early detection and increasing the chances of successful treatment. Although heart disease is often associated with high mortality rates among seniors, it’s important to note that cancer lethality is even greater in mid-life. In fact, for individuals between the ages of 45 to 65, cancer is the leading cause of death, surpassing heart disease, liver disease, and stroke combined. Regular cancer screenings are a powerful tool in reducing cancer mortality risk. By detecting cancer early on, screenings can improve treatment outcomes and increase the likelihood of survival.

Recommendations for the frequency of screenings vary depending on the type of cancer, age, and individual risk factors. They can be checked in this overview article on Cancer Risk Evaluation and Screening. Consult with your healthcare provider to determine the best screening schedule for you. Usually, for women: it’s recommended to have regular cervical cancer screenings (Pap smear and/or HPV test) and mammograms. For men, regular prostate cancer screenings, such as prostate-specific antigen (PSA) tests. In addition to sex-specific tests, consider other cancer screenings, such as colon cancer screening (e.g., colonoscopy, sigmoidoscopy, or fecal tests), based on your age and risk factors.

Eye exams can detect and diagnose vision problems, eye diseases, and other health conditions affecting your eyes and overall health.

During an eye exam, your eye doctor will perform several tests to evaluate the health of your eyes and assess your visual acuity. These tests may include a visual acuity test, which measures your ability to see letters on a chart from a distance, as well as a refraction test, which determines your need for glasses or contact lenses.

In addition to assessing your visual acuity, your eye doctor will also examine the structures of your eye, including the retina, optic nerve, and cornea. This can help detect eye diseases such as glaucoma, macular degeneration, and cataracts, which become more prevalent with age.

Eye exams are quick and painless. The American Academy of Ophthalmology recommends a comprehensive eye exam every one to two years for adults aged 65 and older, or more frequently if you have a history of eye conditions.

Regular dental exams are an important part of maintaining good health and longevity. Poor dental health has been linked to an increased risk of several chronic health conditions, including heart disease, diabetes, and dementia.⁶ Dörfer C, Benz C, Aida J, Campard G. The relationship of oral health with general health and NCDs: a brief review. Int Dent J. 2017 Sep;67 Suppl 2(Suppl 2):14-18. doi: 10.1111/idj.12360. PMID: 29023744; PMCID: PMC9378917. PubMed Source

During a dental exam, your dentist will thoroughly evaluate your teeth and gums. This may include checking for signs of tooth decay, gum disease, and oral cancer. Your dentist may also take X-rays to look for hidden dental problems, such as impacted teeth or bone loss.

In addition to assessing your dental health, your dentist will also evaluate your overall health and any medications you may be taking. Certain medications can have side effects that affect your oral health, such as dry mouth or gum swelling.

Regular dental exams and cleanings help maintain oral health and prevent gum disease and tooth decay. The American Dental Association suggests visiting your dentist at least once a year or more often if you have specific dental concerns.

DEXA (Dual-energy X-ray absorptiometry) is a non-invasive imaging technology that can be used to evaluate muscle mass and bone density. While DEXA is most commonly used to evaluate bone health and assess the risk of osteoporosis, it can also be used to measure muscle mass and detect changes in muscle mass over time.⁷Cheng KY, Chow SK, Hung VW, Wong CH, Wong RM, Tsang CS, Kwok T, Cheung WH. Diagnosis of sarcopenia by evaluating skeletal muscle mass by adjusted bioimpedance analysis validated with dual-energy X-ray absorptiometry. J Cachexia Sarcopenia Muscle. 2021 Dec;12(6):2163-2173. doi: 10.1002/jcsm.12825. Epub 2021 Oct 4. PMID: 34609065; PMCID: PMC8718029. PubMed Source

A DEXA scan is a non-invasive, low-radiation imaging test that takes about 10-20 minutes to complete. The National Osteoporosis Foundation recommends performing DEXA to measure bone density for women aged 65 and older and men aged 70 and older, or earlier if there are risk factors for osteoporosis. This scan can be repeated every two years.

Given that DEXA is one of the most robust ways of evaluating body composition and the percentage of lean body mass, you might want to consider performing it after age 40-45.

Muscle mass is an important indicator of overall health and longevity. Loss of muscle mass, also known as sarcopenia, is a common problem among older adults, and it starts to progress after the age of 40. Muscle mass loss is associated with various health problems, including falls, disability, and decreased quality of life. So you would like to keep it under control.

Regular scans, such as annually, can help to quantify the amount of lean tissue in the body. This can help evaluate changes in muscle mass over time and monitor the effectiveness of interventions aimed at improving muscle mass, such as exercise or dietary changes.

Regular hearing tests are an important part of maintaining good health and longevity. Hearing loss can be a gradual process and may not be noticeable until it has progressed to a more severe stage. Regular hearing tests can help detect hearing loss early on, which can lead to earlier intervention and improved treatment outcomes.

Hearing loss has been linked to several health problems, including social isolation, depression, and cognitive decline. In fact, recent studies have found that individuals with untreated hearing loss have a higher risk of developing dementia than those with normal hearing.⁸Griffiths TD, Lad M, Kumar S, Holmes E, McMurray B, Maguire EA, Billig AJ, Sedley W. How Can Hearing Loss Cause Dementia? Neuron. 2020 Nov 11;108(3):401-412. doi: 10.1016/j.neuron.2020.08.003. Epub 2020 Aug 31. PMID: 32871106; PMCID: PMC7664986. PubMed Source

During a hearing test, a healthcare professional will evaluate your ability to hear sounds of different frequencies and volumes. The test may involve listening to tones through headphones, repeating words spoken at different volumes, or other methods.

Regular hearing tests are particularly important for older adults, as age-related hearing loss is a common problem. It is a simple, non-invasive evaluation that can be completed within 30 minutes. The American Speech-Language-Hearing Association recommends adults have a hearing test at least once every ten years until age 50 and every three years after that.

While it may not be obvious, mental health is closely linked to life expectancy, and neglecting it can shorten your lifespan by decades. So discussing mental health concerns with your healthcare provider is essential for overall health and longevity. It can be done during a routine checkup, allowing one to address any concerns and seek appropriate support if needed. Regular mental health check-ins can help improve overall well-being and quality of life.⁹Walker ER, McGee RE, Druss BG. Mortality in mental disorders and global disease burden implications: a systematic review and meta-analysis. JAMA Psychiatry. 2015 Apr;72(4):334-41. doi: 10.1001/jamapsychiatry.2014.2502. Erratum in: JAMA Psychiatry. 2015 Jul;72(7):736. Erratum in: JAMA Psychiatry. 2015 Dec;72(12):1259. PMID: 25671328; PMCID: PMC4461039. PubMed Source

During a mental health checkup, a healthcare professional will evaluate your mental health status and assess for any symptoms of mental health disorders, such as depression or anxiety. This may involve answering questions about your mood, sleep patterns, and overall functioning.

Regular mental health checkups are particularly important for individuals with a history of mental health problems and those experiencing stress or other life changes. For example, older adults may be more susceptible to depression and anxiety due to social isolation, physical health problems, and other factors.

Ensure you are up to date with recommended vaccines, including annual flu shots and age-appropriate vaccines like shingles, pneumococcal, and tetanus boosters. Vaccinations are an easy way to protect yourself from preventable diseases. The CDC provides guidelines for recommended vaccinations based on age and health status.