A Human Engine's Tune-Up Schedule
I recently received a postcard from my service station reminding me that my car is due for an oil change. "For extended engine life, industry recommends an oil and filter change every three months or 3,000 miles," it read. And the mechanics don't stop there. If I don't take my car in soon, I can expect phone calls. These guys could have written the manual on persistence.
This got me thinking about my own physiological engine, and I realized my car gets more checkups than I do. The guidelines of good health are out there — in the news, in our mailboxes, on the Internet — but because they often arrive piecemeal, it can be difficult to see the big picture of preventive health care.
With that in mind, I've gathered some easy-to-follow recommendations from health professionals and national health organizations. The guidelines on this page apply to all men and women, regardless of age. The pages that follow include maintenance tips for your particular sex and age group. If diligently followed, these recommendations will help keep your engine running smoothly for many years to come.
Daily
Break a sweat with exercise. Just 30 minutes of daily moderate activity, like walking or gardening, can boost the immune system, fight disease, improve mood, and relieve stress.
Take a vitamin/mineral supplement. Daily supplements are no substitute for a healthy diet, but vitamins E and C as well as beta-carotene have been shown to help prevent disease.
Wear SPF 15 sunscreen. According to the American Cancer Society, about 1.3 million skin cancers will be diagnosed this year. To avoid becoming part of this statistic, wear protective clothing and use a daily sunscreen with UVA and UVB protection.
Brush after each meal, and floss daily. Aside from the obvious reasons, there is now an even more compelling argument for good oral hygiene. Scientists have discovered a probable link between periodontal disease and both coronary heart disease and stroke in men. Keep your mouth happy, and your heart may follow.
Weekly
Plan healthy meals. A healthy diet includes lots of fruit, vegetables, and whole grains, along with low-fat meats and fish.
Semi-annually
Visit the dentist. In one Michigan study, patients who saw the dentist at least once a year were four times less likely to have a history of stroke. They were also less likely to have cavities and missing teeth.
Annually
If applicable, get tested for sexually transmitted diseases. If you're unsure, play it safe and get tested yearly.
Get a flu shot. Because the prominent strains of influenza continually shift, the vaccine is updated yearly. The flu shot is strongly recommended for anyone 65 and over, because the severity of the illness increases with age.
Every 3 Years
Get a skin cancer check by a doctor. Don't let the world's most common malignancy get the upper hand, especially if you have fair skin and burn easily.
Every 10 Years
Get tetanus and diphtheria booster shots. The American College of Physicians (ACP) recommends that adults get booster shots every 10 years. Since many children receive a booster at age 14 or 15, the ACP suggests establishing a mid-decade birthday (25, 35, etc.) as the time for boosters.
From here, select your sex/age category for more-detailed recommendations.
Monthly
Conduct testicular self-exams. Testicular cancer is the most common type of cancer in males ages 20-40. Once a month, feel for any abnormal lumps (about the size of a pea). If you find any, see a doctor immediately.
Annually
Check your blood pressure. High blood pressure often has no symptoms, yet it can cause heart disease, stroke, blindness, and kidney failure if not treated.
Every 3 Years
Get a general physical exam. This should include a testicular exam along with the usual tests.
If you are at high risk for heart disease, have an electrocardiogram (EKG) after age 30. People at high risk have two or more of the following risk factors: family history, smoking, high cholesterol, diabetes, and high blood pressure.
Every 5 Years
Get tested for tuberculosis. Men are twice as likely as women to get tuberculosis. A simple skin test checks for this airborne bacterial infection.
Monthly
Conduct testicular self-exams. Testicular cancer is the most common type of cancer in males ages 20-40. Feel for any abnormal lumps (about the size of a pea). If you find any, see a doctor immediately.
Annually
Get a general physical exam. Men between the ages of 40-50 should have an exam is every two years; men over 50 should have one annually. The exam should include a testicular exam, a blood pressure check, and a digital rectal exam.
Get a fecal occult blood test. This test, in which a small stool sample is analyzed for blood, screens for colon and rectal cancer as well as other abnormalities. Some experts recommend a fecal occult blood test beginning at age 40; others at age 50. Check with your doctor to see what's right for you.
Every 3-4 Years
After 50, get a sigmoidoscopy. This test, which involves inserting a camera into the rectum, screens for colon cancer and other digestive diseases.
Have an electrocardiogram (EKG). Some doctors recommend getting a baseline EKG at age 40 to compare with future EKGs, which can help diagnose heart disease.
Every 5 Years
Get tested for tuberculosis. Men are twice as likely as women to get tuberculosis. A simple skin test checks for this airborne bacterial infection.
Monthly
Conduct a breast self-exam. Breast cancer is more likely to be cured if detected at an early stage. The best time to check is 5-7 days after the last day of your menstrual period, when your breasts are least lumpy and tender.
Annually
Get a pelvic exam and Pap test. Once a young woman becomes sexually active, or turns 18, she should have an annual Pap test (also called a Pap smear). This test can detect cell abnormalities that may lead to cervical cancer.
Check your blood pressure. High blood pressure often has no symptoms, yet it can cause heart disease, stroke, blindness, and kidney failure if not treated.
Every 3 Years
Have a breast exam by a health care professional. The American Cancer Society recommends starting this at age 20.
Have a general physical exam. The routine tests performed during a physical can help head off disease and make sure that your lifestyle is a healthy one.
Every 5 Years
Check your blood cholesterol, unless it's high. If your total cholesterol is less than 200 mg, have it measured every five years. If it is higher, follow your doctor's recommendations.
Monthly
Conduct a breast self-exam. Breast cancer is more likely to be cured if detected at an early stage. The best time to check is 5-7 days after the last day of your menstrual period, when your breasts are least lumpy and tender. For post-menopausal women, pick a day of the month and stick to it.
Annually
Have a breast exam by a health care professional. According to the American Cancer Society, this should include a mammogram.
Have a general physical exam. This should include a tuberculosis test (if you are at increased risk) and a rectal exam.
Get a fecal occult blood test. This test, in which a small stool sample is analyzed for blood, screens for colon and rectal cancer as well as other abnormalities. Some experts recommend a fecal occult blood test beginning at age 40; others at age 50. Check with your doctor to see what's right for you.
Every 3 Years
Check your blood cholesterol level, unless it's high. Cardiovascular disease is the number one killer of women in the United States. If your total cholesterol is less than 200 mg, have it measured every three years. If it is higher, follow your doctor's recommendations.
After 50, get a sigmoidoscopy. This test, which involves inserting a camera into the rectum, screens for colon cancer and other digestive diseases.
Every 5 Years
If you are at high risk for heart disease, have an electrocardiogram (EKG). People at high risk have two or more of the following risk factors: family history, smoking, high cholesterol, diabetes, and high blood pressure.
