We know that prevention is better than cure, yet many of us pay more attention to the condition of our car than our body! However, an annual lifestyle review can pay big dividends in terms of our future health, says Dr Alasdair R Wright.

The human body has to endure a variety of stresses on a daily basis, so we need to make sure everything is still working correctly through regular checks - not unlike the MOT we book our car in for once a year.

We have a tendency to think we have endless natural capacity to heal and repair, but this is not the case. It's therefore vitally important to be aware of our body and watch for signs of malfunction that could potentially lead to ill health.

Paying attention to health indicators such as weight and sub-optimal lifestyles gives us a chance to take early action to prevent illness and avoid the need to treat potential health problems.

Review the health impact of your lifestyle

Characteristics of modern lifestyles, such as an inadequate diet and perceived lack of time for regular exercise, can slowly lead to a downward spiral towards future ill health.

Therefore, we need to stop every now and again to take stock of the direction in which our body is heading.

For example, an increasing body mass index (BMI) can lead to illnesses like diabetes, cancers and joint problems. Diets lacking a good balance of the essential nutrients, fruit and vegetables can induce intestinal problems and weaken the immune system.

The benefits of regular exercise, on the other hand, include prevention of cardiovascular disease and promotion of a healthy mind and general well-being.

Most people need to remind themselves of these facts once a year.

The personal profiles tool on the Nutrition & Fitness website can help you identify specific ways to improve your diet, fitness level and other aspects of your lifestyle.

You can profile yourself using the simple assessment tool at http://nutritionandfitness.axappphealthcare.co.uk/profiles_questionnaire.html.

Health checks for the over-40s

It may also be useful to consult your doctor or nurse to see whether you should be screened for other diseases, such as high cholesterol, high blood pressure, diabetes or prostate cancer, particularly if you are over 50.

The NHS has recently introduced free health checks for people aged 40-74, and these are planned to be fully available across England by 2012-13.

The health checks are aimed at reducing your risk of developing illnesses such as diabetes, stroke, heart disease and kidney disease, and will include recommendations for lifestyle changes, where necessary.

 

Top ten health indicators checklist

1. BMI is your body weight in kilograms divided by the square of your height in metres. A BMI of 25-30 is considered overweight and a BMI of greater than 30 is classified as obese.
2. Healthy alcohol consumption is less than 14 units of alcohol per week for women and less than 21 units per week for men. As a guide, one pint of ordinary-strength beer is 2 units; one small pub measure of spirit is 1 unit; and one small glass of ordinary-strength wine is 1.5 units. It all adds up!
3. Smoking damages the lungs and cardiovascular system and significantly increases your risk of developing cancers. Stopping completely is the only way to avoid these risks.
4. Check to see that you get the recommended five portions of fruit and vegetables per day.
5. Do you do the recommended amount of endurance (aerobic) exercise? You should aim for 30 minutes a day, at least five days per week, and it should be enough to make you breathless and increase your heartbeat.
6. Is your saturated fat intake too high? Everybody needs essential fats to remain well, but try to avoid margarines, dairy product fats and meat fats. Stick to vegetable and fish fats/oils wherever possible.
7. Pay attention to your muscle tone and posture to help prevent bone and joint problems. Strong muscles and tendons promote healthy joints. Do some light resistance training for 15 minutes each day of the week and cover all the major muscle groups, including legs, arms, buttocks and back. Try cycling with light resistance, lifting light arm weights and back extensions/sit-ups (provided you do not have existing injuries or other medical problems).
8. Make time for proper mental relaxation each day. Consider disciplines such as meditation or yoga, or simply take a gentle walk.
9. Sleep is an essential part of mental and physical healing, so make sure you get enough. Deep uninterrupted sleep is required, and most adults need between six and eight hours a day. Look for ways to switch your mind off at night and, if necessary, consider recommended herbal remedies available from your pharmacist or alternative therapist.
10. Make changes to your lifestyle to give you more relaxation time and space to work on your mental and physical health.