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It's National Self-Check Month: Here's what you can do to monitor your health at home
From at-home skin checks to inventorying your medicine cabinet, here are the tips to stay healthy your doctor wants you to know.
February is National Self-Check Month, a time when you're encouraged to take charge of your own health. It's the perfect opportunity to schedule the doctor's appointments you've been putting off and make sure your house is stocked with the medicines and health monitoring tools you need to proactively screen for and manage conditions and ailments.
Whether you haven't had a checkup in years or you're the type who always has your doctor's and dentist's appointments scheduled like clockwork, chances are there are at least a few easy self-care tasks you can try out this month. Start today with this guide on what you can do at home, what your providers should do and what health and safety items are must-haves for you and your family.
Prevention is your 1st line of defense
While the doctor is always there when you get sick or have an injury, getting ahead of the game by taking steps to prevent illness should be your main priority. "Prioritize preventive care by staying on top of your medical checkups, vaccinations and dental cleanings," says Dr. Lucy Martin McBride, a primary care doctor in Washington, D.C., and the author of the health Substack Are You Okay? "Above all, I recommend cultivating habits that are fundamental for our mental and physical health — getting adequate and restorative sleep, eating a balanced diet, taking time to work on stress management and brain rest, spending time outside in nature, getting regular physical activity and fostering strong interpersonal relationships. These are just as crucial as any screening test."
Start with self-checks
There is a range of self-checks you can do from the comfort of your home. Being conscious of any physical or mental changes can provide you and your health care providers with critical information during in-office visits.
Skin checks
"The American Academy of Dermatology does recommend skin self-checks on a regular basis," says internal medicine physician William Fox, MD, chair of the American College of Physicians Board of Regents. "Do it under good lighting in front of a mirror." Look for the ABCDEs, which are elements of a mole or skin lesion that might indicate it is cancerous:
A: Asymmetry
B: Irregular borders
C: Color variation
D: A diameter greater than 6 mm
E: Evolution; that is, a mole or lesion that changes over time
"If you see any of those things, that's an important sign that it should be checked out by a physician or dermatologist," says Fox.
Breast self-exams
Checking your breasts at home is no longer recommended for women at average risk of breast cancer. Still, "it's a good idea to always be mindful of changes in your body, particularly moles, lumps or bumps," says Fox. If you find anything unusual, have it assessed by a health care professional.
Mental health check-ins
There are no official guidelines on checking in on your mental health, but Andrea Naranjo, PhD, a licensed clinical psychologist in Modesto, Calif., recommends doing so on a daily, quarterly and annual basis.
Daily: Naranjo has her clients check in with themselves throughout the day. "Ask yourself how you're feeling, and be as descriptive as possible. Do you feel rejected, bold, catastrophic, guilty?" Then rate that feeling on a scale of 1 to 10, with 10 being more strongly felt. "You will start to build insight into your feelings and how they relate to the people you are around and the activities you are engaging or not engaging in."
Quarterly: Every few months, get curious about how you are functioning in your everyday roles, such as being a parent, a partner or a friend. "Ask yourself, 'Am I doing as well as I normally am?'" If things are off in more than one role, says Naranjo, "take a pause and ask, 'What's happening here?'" Other things to check in on include whether you've been feeling more irritable, if you're isolating from people or if you're no longer doing things you usually enjoy. Finally, pay attention to any physical changes. "I have clients who notice they're not sleeping well, their eating habits have changed, or they're having tension headaches or GI issues." Any of these kinds of changes in your mood or the way you feel physically can be a sign that you could use some professional support to get to the bottom of what is going on.
Annually: Ask your primary care provider to administer one or more mental health screenings. "They have great screeners now — for depression, anxiety, bipolar and trauma screeners," says Naranjo. "Those are nice ways for people to open up the discussion on that subject. And a lot of health centers have psychologists and therapists who can come in and do a 15-minute check-in to identify any area you're struggling with." These kinds of screenings are very important because "it can be really dangerous if it is left to us to monitor our psychological well-being. If you're struggling, you may not recognize it." That's why it can also be helpful to talk "with the supportive people in your life and let them check in with [you] too."
Determine if you're due for appointments or screenings
"Everyone should have a yearly primary care visit to review their medical history, check vital signs and discuss lifestyle factors," says McBride. "Routine blood work, skin checks, dental cleanings and eye exams are also important."
At these visits your doctor will also check your blood pressure and cholesterol, and screen for diabetes and, sometimes, HIV.
Screenings you should put on your calendar based on your age and risk level
Colon cancer screening: Recommendations vary on when to start getting screened for colon cancer, with some organizations recommending age 45 and others, like Fox's organization, the American College of Physicians, age 50 for people who have an average risk of developing it. For people at increased risk — for instance because of a family history of the condition — "you may need to screen earlier," says Fox. It's important to talk with your health care provider about your particular risk and their recommendation.
Mammograms: Again, guidelines differ but most organizations and physicians generally recommend mammograms annually or biannually beginning between the ages of 40 and 50. Consult with your provider to determine when you should start.
Prostate cancer screening: "Should be considered at age 50 to 55," says Fox. "But it is not for everyone, so this is also a discussion you should have with your provider."
Pap smears: "Generally begin at age 21 and wind down at age 65," says Fox. "They should be done every three to five years depending on which test is done. Again, your provider can advise what is best for you."
Check your medicine cabinet and first-aid supplies
"It's important to keep a number of things for routine problems that you can encounter at home," says Fox. These include:
Aspirin: "If someone is having signs or symptoms of a heart attack, aspirin as an antiplatelet blood thinner could help prevent heart damage," Fox advises.
Benadryl: For allergic reactions.
Antibiotic cream: Fox recommends choosing single antibiotic ointments such as bacitracin instead of "triple antibiotic" ointments for cuts and scrapes because many people are allergic to one of the ingredients, neomycin.
Tylenol and Motrin: To bring down fevers and relieve pain. The non-name-brand names are acetaminophen and ibuprofen, respectively.
Flu and COVID-19 home test kits: It's always a good idea to test at the first sign of symptoms to get appropriate treatment sooner rather than later. Some at-home test kits test for flu and COVID at the same time.
Bandages: Make sure you have a variety of sizes for various needs.
Gauze
Tweezers
"Having just had the norovirus myself I can attest to the value of having saltine crackers, ginger tea and anti-nausea meds on hand!" adds McBride. "Customize your kit to fit your family's unique needs."
Additional health and safety items to consider
Beyond basic first-aid supplies and symptom-relieving meds, the doctors we interviewed suggest that you may want a few extra tools on hand to monitor your health at home and keep your family safe.
Pulse oximeter
"It's a good idea to keep a pulse oximeter at home," says Fox, explaining that this tool measures the amount of oxygen in your blood. It's important to know that "a reading from 96% to 99% is generally pretty good and pretty reliable." However, readings below 96% can indicate a problem. "Because we grew up in a world where anything above a 90 is an A, some people may not realize that a reading between 92% to 94% is concerning." Additionally, even if the device reports a high oxygen level, if someone is having shortness of breath, they should contact their health care provider. One additional caveat Fox adds is that "current pulse oximeters may overestimate oxygen levels in people with darker skin tones."
The National Institutes of Health offers this guide to using pulse oximeters accurately.
Very affordable and easy to read, this model fits a range of finger sizes.
For little fingers and little minds, consider this cute, affordable polar bear-adorned model.
Thermometer
"A thermometer is a must," says Fox. "The simplest and most effective is an oral digital thermometer." But, most important, is buying one you'll be able to use effectively. If you have young kids and know you won't be able to use a rectal or oral thermometer on them, then get an ear or even an infrared version with a digital display.
This affordable option is popular with parents and can be used rectally, orally or under the arm.
This is an accurate option for easier temperature taking on kids. Nice features include a color-coded display based on your child's age that helps you interpret results (red for a high fever, yellow for fever and green for normal) and a light that makes it easier to read during middle-of-the night checks.
For adults who just need the basics, this Vicks model is affordable and accurate. It's also comfortable enough to use on older kids. It can be used under the arm, orally or rectally and includes color-coded readouts.
Blood pressure cuff
"It's not a bad idea to have a blood pressure monitor if your blood pressure is borderline or high," says Fox. "When it comes to measuring blood pressure, the more data the easier it is to treat, and home tests may be more accurate if done appropriately."
You don't have to opt for the expensive models, says Fox, as long as you choose a blood pressure monitor that measures pressure on your upper arm (as opposed to your wrist), has a digital display for ease of interpretation and works by simply pressing a button.
This affordable model has everything Fox recommends, with some nice features, including the ability to store data for two users and time/date stamps that are applied to readings. It can store 180 readings in memory (90 per user), providing lots of data you can share with your health care provider.
This sleek monitor gets high marks for accuracy and ease of use, and connects with an app that will keep all your data and can show you trends in your blood pressure readings over time.
Medicine safe
"Securely storing dangerous prescription and over-the-counter medicines, including common pain relievers and allergy meds, is a sensible strategy to make all homes safer," says Kurt Michael, PhD, senior clinical director at the suicide prevention nonprofit the Jed Foundation. "This approach is also an effective suicide-prevention strategy since pills are the most common suicide attempt method in the U.S."
Some city and local governments or nonprofits offer free lockboxes. Search online for your city or state name with "free medication lockbox" to see if yours does. You can also use a locking cash box or other locking container not specifically designated for medications. If you're looking for a box designed for medicines, here are two solid options.
This is a nice option if you want to keep medications handy and don't have too many to store.
Glosen offers storage chests locked by keys or a combination you choose yourself and that come in a variety of sizes with a top shelf organizer. This is a good choice for folks who have a lot of medications to store or who want to be able to take their medicine case with them while traveling.
Naloxone
"One of the most lifesaving investments you can make is Narcan," says Fox. Narcan is the brand name for naloxone, a medication that reverses an opioid overdose. It can be administered as nasal spray or an injection and is available at pharmacies without a prescription and often offered free through local or state programs. "It's a potentially lifesaving thing that should be readily available in as many locations as is feasible," even if you don't think an overdose is something that could happen in your family. This is particularly true if there are children in a home where someone has been prescribed opioid medications or if someone takes multiple medications and could accidentally mix them up. An accidental overdose can be reversed and a life can be saved.
You can order the brand name, Narcan, easily online through a variety of retailers and pharmacies.
Meet the experts
Lucy Martin McBride, MD, a primary care doctor in Washington, D.C., and the author of the health Substack Are You Okay?
William Fox, MD, chair of the American College of Physicians Board of Regents
Andrea Naranjo, PhD, a licensed clinical psychologist in Modesto, Calif.
Kurt Michael, PhD, senior clinical director at the suicide prevention nonprofit the Jed Foundation
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
