Not so obvious health-checks you should be doing annually -

While we’re much more accustomed to evaluating our job salaries and career paths annually (analyzing our weaknesses and updating our skills), we forget about checking in on the thing that will carry us through our careers and allow us to reap the rewards of all our hard work: our health.

Our health really is our greatest wealth in this lifetime, both physically and mentally. But it can feel near impossible to stay on track of everything, and far too easy to compromise our good habits.

But everyone knows that early detection and prevention are essential when it comes to health conditions, so to help keep you on track, we’ve gathered a list of self-checks you should be doing once a year (at least). Click on to discover them.

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How much are you sleeping? -

Usually the case is that people aren’t sleeping enough, which comes with a whole roster of negative effects that ruin your mood, appetite, efficiency at work, and overall health. Check in with yourself and start bumping those numbers up to seven to eight hours.

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Is your diet balanced? - Diets are notoriously easy to fall off of, which is why you shouldn’t be picking a fad diet to follow but rather something akin to the Mediterranean diet, which has been proven repeatedly to be the healthiest, easiest to follow, and the simplest.

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How do you usually eat? -

Just as important as what you eat is how you eat it. Are you waiting until you’re ravenous and then rushing your meals between meetings, in the car, or in front of the TV? You should be eating slowly, chewing thoroughly, being mindful about what you’re eating, and eating at regular intervals.

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Are you getting enough sunlight? -

You might notice you get sick regularly or you’re feeling down and lethargic a lot, and oftentimes a little sun does wonders. But we’re usually stuck inside working while the sun is out. Sometimes, however, this is an easy fix by just going outside to eat lunch or picking up vitamin D tablets.

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Any changes on your skin? -

Luckily you only need your eyes and a mirror to find skin cancer early. Check for any growths or spots, new or changing moles, or rough red patches that bleed. If you’re at higher risk, it’s better to check monthly.

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Are you exercising? -

You miss the gym one week, then a week turns into a month, and then you realize you haven’t been in nearly a year! It’s okay to fall out of routine, but that’s why you should be incorporating exercise into your daily life, whether it’s at-home Pilates or daily walks.

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Do you have time to rest? -

Burnout is a serious issue with severe effects on both your mind and body, so it’s important to make sure that the way your life is structured allows for time of deep rest—and that’s not just a two-week vacation!

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Are you spending enough time in nature? -

Humans are not creatures of concrete and steel—we need large bodies of water, forests, mountains, the fresh green of trees, and the rejuvenating mental and physical effects that only nature can provide.

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Have you established a way to handle stress? -

Studies have shown that mental stress takes an immense physical toll on your body, but most people aren’t taught how to manage stress. Maybe it looks like buying a white board and making lists, meditating daily, or unplugging from all devices in the evenings.

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Are you being responsible regarding sexual health? -

The Center for Disease Control and Prevention recommends that you get an STI test annually, with varying recommendations depending on your sexual activity, even if you don’t show symptoms. Chlamydia, for example, is very common and does not always show symptoms.

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Are your muscles tight? -

Built-up stress in your body can make your whole life more difficult, and it’s best to get a deep tissue massage at least once a year and to start stretching regularly to keep your body limber.

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Have you set enough boundaries? -

People have a tendency to pile task after task on their plate because they can’t say no. If you find yourself exhausted, take a step back and lay out all the things you’re doing. It could be that you’re simply overwhelming yourself by trying to be a “yes man.”

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How much are you drinking? -

The recommended limit of weekly drinks changes depending on who you ask, but most tend to say that you should have no more than 10 standard drinks a week. Wine with dinner, afternoon beers, and fun Friday nights can quickly surpass the limit and lead to serious health issues.

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How many bad habits do you have? -

Some people classify themselves as “social smokers,” for example. And while on a small scale it can seem like it’s not much, taking a yearly look at how much you’ve actually smoked can be a good wake-up call. We’re all entitled to our occasional vices, but sometimes they’re not as occasional as we like to believe.

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Are you mindful of early diabetes? -

As you get older especially, you will want to keep an eye on your risk of diabetes, and you can do so with an at-home diabetes test. Because these kits only require blood from a tiny finger jab, they're safe for most people to use, and the results will indicate if you need medical guidance.

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Are you getting the right nutrients? -

If you’re a vegetarian, are you getting enough B12? If you’re feeling cold all the time, are you getting enough iron? If you keep catching colds, are you having enough vitamin C? The list goes on, but sometimes taking a moment to analyze what you’re experiencing and changing your diet slightly or taking supplements as a response can make a huge positive change in your life.

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Are you getting enough physical intimacy? -

Physical intimacy doesn’t mean sex (though it can), but rather it’s about getting physical touch, which has proven benefits for our health. You can hug family or friends, get a massage, or get a pet and have similar results.

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Are there any changes in your breasts? -

Detecting breast cancer early is essential, but first get acquainted with how yours feel throughout a month, then check for lumps, tender spots, or any strange swelling or changing of size or shape.

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Are you up to date with your friends? -

We’re all guilty of neglecting friends from time to time, but it’s important to reach out and keep them in your life so that you maintain a strong community around you.

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Are you carrying emotional baggage? -

Even when everything is going right and you’re being as healthy as you can be, lingering emotional baggage can drag you down. You can get in touch with your feelings in many ways, from starting therapy to journaling, and even just talking about it with trusted loved ones.

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Blood pressure -

If you’re over 40, or you have a personal or family history of high blood pressure, stroke, or heart attack, you should check your blood pressure once a year, and oftentimes this is available for free at pharmacies.

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Do you have romance in your life? -

This applies to both being in a relationship and being single. If you’re in a relationship, are you making sure that you still flirt with each other and go on dates? And if you’re single, are you taking yourself out to dinner and romanticizing all the little details of your life?

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Is your eyesight changing? -

If you already wear prescription glasses or contact lenses, your prescription may change with every year (due to age, medications, family history, certain medical conditions, etc.), so it’s recommended you have your eyes tested every year.

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Are you wasting any money? -

You should definitely be checking your finances regularly, but on a larger scale it could be an opportunity to make some real life changes. Learning how to cook so you don’t eat out so much, for example, can greatly reduce your annual spending.

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Do you have enough time with family? -

It’s always in hindsight that we can better see the ways we should have spent our time instead of worrying so much about things that ended up not mattering in five years' time. Save yourself the regret by spending enough time with your kids or calling your parents more often now.

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Are you taking care of your teeth? -

Maybe it’s time to stop lying to your dentist about flossing regularly and start actually doing it! Cleaning your teeth regularly and eating a low-sugar diet can reduce your risk of tooth decay, gum disease, and tooth loss, but you should still try to get a dental cleaning once a year for the harder-to-reach plaque.

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Are you investing in your cognitive skills? -

It’s easy to get stuck in the monotonous tasks of daily life, from work and even to your hobbies. Learning something new, reading a book, or simply playing brain games can ensure you’re expanding and strengthening your mind.

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Are you growing personally? -

We may stop growing physically, but mentally we should always be growing, or else we are deteriorating. Learning about different cultures, spending time with new people, exploring further education or new jobs—these are all ways to strengthen your sense of self as a citizen of the world.

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Are you getting an expert for the rest of your tests? -

This one you can’t do yourself, but it’s another form of self-care to take yourself to the doctor and get your blood work and a physical done annually. These tests can provide a comprehensive insight into your current health status, and they take the pressure off of you.

Sources: (Better Health Channel) (Health Yourself) (Healthline) (CDC)

See also: How cancer prevention works, and what you can do to lower your risk

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