Have a good look in the mirror and do your own healthwise once-over

Going to the doctor every week for a full check-up just isn't feasible, so it's vital that we use our eyes, ears and fingers to pick up the first sign of a potential illness. The best place to start is with an assessment of yourself while you're facing the bathroom mirror each morning.

 

 

Symptom

‘I feel tired all the time'

If you're constantly exhausted and your inner eyelids are pale, not red, it may be anaemia. The most common cause is iron deficiency, which occurs when haemoglobin (which transports oxygen around the body) in red blood cells is low. Excessive blood loss in menstruation or a recent pregnancy may be the culprit, or maybe you need more iron-rich foods in your diet. If you're 50-plus, iron loss could indicate something more serious, such as a silent bleed caused by colon cancer.

 

The solution

Schedule a visit with your doctor or health professional about this symptom. The remedy might be as simple as:

Eating three to four small servings of lean, red meat weekly.

Boosting iron the vegetarian way by consuming more leafy green vegies, wholegrain or fortified cereals and lentils.

Delaying a cup of tea or coffee until an hour after a meal, because both drinks slow the absorption of iron from the food that you've eaten.

If symptoms persist, request a referral to a specialist to have tests for bowel cancer.

 

 

Symptom

‘I've stacked on a bit of weight around my midriff'

Step back from the mirror and look at your body. If the healthy fat you used to have around your thighs and on your bottom has shifted to your waist, you may be at risk of pre-diabetes. If you're Caucasian, female and your waist size is more than 80cm (or 94cm for a bloke), then you're at risk of type 2 diabetes, heart disease and stroke, and at greater risk of breast and bowel cancer.

 

The solution

Good news! By reducing your existing weight by 10 per cent over 12 months, and by increasing your daily walk to 15,000 steps a day, you can halve your chance of getting type 2 diabetes and the chronic diseases that flow from it. But exercise is just one part of the equation when it comes to preventing type 2 diabetes. Make sure you also:

Quit smoking.

Eat less fatty, salty and sugary foods.

Fill up on fruit and vegies.

Have regular health checks.

 

Symptom

‘I look fine and feel fine'

Although there are no symptoms or signs, if you're over 20 you may have hypertension or high blood pressure. Hypertension is ‘the silent killer' as the only way to know you have it is to have it measured. The risk of having a heart attack skyrockets as blood pressure rises. About one in five Kiwis have high blood pressure, and many more have pre-hypertension (or high normal blood pressure), which makes the risk of heart attack three times higher.

 

The solution

Have your blood pressure checked every two years from 20 to 50, then every six months. You should also:

Quit smoking and drink less alcohol.

Cut salt to 1700mg a day to lower pressure by 4mm to 5mm of mercury. Eat fresh fruit and vegies, wholegrains, lean meats and olive oil.

Walk 15,000 steps a day five days a week
to lower pressure by up to 7mm of mercury.

Lose weight. Every one per cent reduction in weight reduces pressure by 1mm of mercury.

For more heart-healthy ideas, visit the National Heart Foundtion at www.nhf.org.nz.

 

Symptom

‘I'm getting shorter'

Every six minutes someone in New Zealand is admitted to hospital with a fracture due to osteoporosis. It's caused when the natural disintegration of bone becomes greater than the ability to build it. Many women falsely believe dairy makes them fat and cut it out, and as people age, low calcium and immobility leads to osteoporosis. Any bone can become brittle - a vertebrae can vanish and make you shorter.

 

The solution

Osteoporosis runs in the family, so know your family history. To help prevent it, keep active with the 10,000 to 15,000 steps-a-day, most-days-of-the-week rule, as walking is an impact exercise that strengthens bones. Ensure you receive 1000mg of calcium a day from dairy, low-fat if you wish. When you reach 50, add a supplement of 1000 International Units of vitamin D to up calcium absorption. If you have any fracture, get a bone density or DEXA scan. To learn more visit www.bones.org.nz.

 

Symptom

‘I always look sad these days'

If you frown and feel down, day after day, you may actually be depressed, not just sad. Symptoms also include fatigue, weight loss or gain, irritability, confusion and insomnia. You may lose focus at work, have your home life disrupted and struggle in relationships. You're more prone to depression if:

You've had it before or it runs in the family.

You're drinking more alcohol.

There is stress at home or work.

 

The solution

Avoid depression by recognising the signs and talking to a doctor about them. You, your doctor and family can reduce the odds of depression. Here are some healthy habits:

Eat a healthy diet.

Relax every day. Exercise for a serotonin boost. Accept what you can't change; work to change the things you can.

Try to wake and rise at the same time each day - sunlight's a great mood lifter.

Anti-depressants can reduce symptoms.

The Mental Health Foundation of New Zealand can point you towards many more resources to help with depression. Visit their website at www.mentalhealth.org.nz.

 

Symptom

‘I have pimples again!'

Pimples and hair loss near the temples? Irregular periods? Weight gain? You may have Polycystic Ovary Syndrome (PCOS), which affects 10 per cent of women of reproductive age. Resistance to insulin, which runs in families, sparks PCOS and obesity in men. Chaotic hormones mean:

Hair loss/acne.

Ovarian cysts.

Infertility/erratic periods.

Weight gain.

 

The solution

After diagnosis, the treatment plan will depend on the symptoms and usually range from:

Working on weight reduction and increased exercise to help prevent developing type 2 diabetes in later years.

Prescribing oral contraceptives to normalise periods and settle the adult acne.

Medication to encourage ovulation, often taken in conjunction with another medication to reverse the insulin resistance.

 

Ask the expert

Q: I'm pregnant with my first child and I'm worried about getting a weak bladder. How do I prevent it? E. Johns, via email.

A: One in three mums experience loss of bladder control. Symptoms are:

Leaked urine with coughs, sneezes or exercise, or on the way to the loo.

Passing urine frequently.

Rushing to the toilet (urgency).

Getting up twice or more at night.

After pregnancy, incontinence may occur as childbirth weakens the pelvic floor muscles, which can cause an overactive bladder. You can work on it by:

Drinking at least 1.5 to two litres of fluid each day, unless told otherwise.

Exercising regularly to keep fit.

Toning your pelvic floor with exercises for good bladder control.

Only going to the toilet when you have the urge, not ‘just in case'.

Taking the time to completely empty your bladder.

In some cases, devices can be used to block the urethra or strengthen the pelvic muscles. And some medications may be helpful in controlling muscle spasms in the bladder or strengthening the muscles in the urethra. Other medications can help to relax an overactive bladder.

 

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