Covid-19 is not the only disease that has to be monitored. There are diseases that should not be neglected like hypertension, diabetes, lipid abnormalities and many others like cancer prophylaxis that should not be delayed. This is why prevention and regular check-ups, combined to some healthy behaviors, are necessary for a good life. 

What can you do to prevent diseases from happening and what check-ups you should do regularly?

1. Eat healthy food
For good health and disease prevention eat homemade meals prepared with basic and fresh ingredients such as vegetables, fresh fish or meat, fruits, brown rice, legumes and extra-virgin olive oil. Avoid ultra-processed foods such as coffee creamers, protein bars, cookies, chips.  It is important to read food labels carefully as most foods have ingredients that you cannot pronounce.”

2. Check your blood pressure
How often do you control your blood pressure? Maybe you don’t think so, but you blood pressure can be high. Based on the Centers for Disease Control and Prevention (CDC), 45% of adults in the United States have hypertension defined as systolic blood pressure, diastolic blood pressure or are taking medication for hypertension. Normal blood pressure is defined as blood pressure <120/80 mmHg. Having hypertension puts you at risk for heart disease and stroke.

3. Get your cholesterol checked
Checking your cholesterol is important for your health as low levels can lower your chances of getting heart disease and stroke.

4. Play sport and get moving
You don’t need to excercize everyday un a gym to be healthy as frequency and time are the most important parameters. Walking fo 30 to 60 minutes a day can be a good start as research has shown that when combined with other healthy behaviors, it can lead to a decrease in chronic illness like diabetes, metabolic syndromes and heart disease. You can do your exercizes in a gym but play sport outdoor adds benefit of spending time in nature.

5. Manage blood sugar levels
For good preventive health, cut back on soda, candy and sugary desserts, which can cause blood sugar to rise. If you have diabetes, this can damage your heart, kidneys, eyes and nerves over time. Aside from understanding what makes your blood sugar levels hike up, the American Heart Association recommends eating smart, managing your weight, quitting smoking and moving more as measures to manage your blood sugar. “In addition, having your blood pressure, blood sugar and cholesterol in a normal range decreases your risk for heart disease. This lowers your risk of being diagnosed with cancer.”

6. Don’t miss health screenings and vaccinations
Health screenings can save your life as they can catch cancers and serious problems early. This is why prevention is necessary for your life. There are specific screening recommended  for adults such as for hypertension , diabetes, lipid abnormalities and many others like cancer prophylaxis. Some of them can depend on your family history but it is important not to delay. Making healthy lifestyle changes overnight isn’t realistic, but taking the necessary steps to ensure you’re staying on top of your health will put you ahead and help you be the healthiest you can be.

7. Quit smoking
If you smoke, there is probably no other single choice you can make to help your health more than quitting. The CDC found that smokers are more likely than nonsmokers to develop heart disease, different types of cancer, stroke and more. Not only that, but smoking increases your risk of dying from cancer. “Smokers lose at least 10 years of life expectancy compared with people who never smoked,” says Dr. Todorov. “People who quit by age 40 reduce their risk of smoking-related death by 90%.”

8. Get restful sleep
Sleep restores us and has a huge effect on how we feel. If you have trouble sleeping, try to establish a sleep routine. A good sleep routine includes going to bed and waking up at the same time every day and avoiding eating heavy meals and alcohol. It’s important to stop screen time from your devices 2 hours before bedtime, too.

Source Cleveland Clinic

If you need to do specific check-ups or exams, contact Doctor Weber. 
Doctor Weber is specialized in Endocrinology and Cardiovascular diseases.