Workup Health Guide

Schedule an annual visit and ask for a comprehensive blood panel to track metabolism, thyroid, kidney function, and heart risk; bring your home blood pressure log and ask about sleep apnea screening if you snore or feel unrefreshed.

Book colon cancer screening now (age 45+); choose the option that fits you best (stool-based test or colonoscopy) and set a reminder for the next interval.

Establish a home blood pressure routine: use an upper‑arm cuff, sit quietly for 5 minutes, take two readings morning and evening for 7 days, and share the average with your clinician.

Review your vaccine status: annual flu, COVID-19 boosters as advised, Tdap every 10 years, and make a plan for shingles vaccine at 50.

Build most meals around vegetables, beans/lentils, whole grains, nuts, olive oil, and fish twice weekly; keep red/processed meat and refined snacks occasional.

Cap sodium to roughly 1,500–2,000 mg/day by cooking at home, rinsing canned foods, and flavoring with citrus, herbs, and spices instead of salt.

Aim for 30–40 g protein per meal from fish, poultry, legumes, tofu, or Greek yogurt to support satiety, muscle, and steady energy.

Limit alcohol to no more than 1 drink per day and plan several alcohol‑free days each week to support blood pressure and sleep quality.

Discuss a high‑quality fish oil providing about 1–2 g of EPA/DHA daily to support triglycerides and heart health, especially if your diet is low in fatty fish.

Consider magnesium glycinate 200–400 mg in the evening for blood pressure, sleep, and muscle relaxation—confirm kidney function and medication compatibility first.

Use beetroot juice or powder 60–90 minutes before workouts a few days per week to support nitric oxide and exercise performance.

Check your vitamin D level and follow a personalized plan to reach a sufficient range, with retesting after 3–4 months; avoid megadoses unless directed.

Include 25–40 g of fiber daily by mixing vegetables, fruit, beans, whole grains, nuts, and seeds; aim for 30 different plant foods per week.

Add 1–2 servings of fermented foods (yogurt, kefir, sauerkraut, kimchi) most days to diversify beneficial microbes.

Limit ultra‑processed foods and moderate alcohol to protect the gut lining and support cardiometabolic health.

If reflux, bloating, constipation, or stool changes persist beyond 2–4 weeks, schedule an evaluation instead of self‑restricting foods.

Use broad‑spectrum SPF 30+ on face, ears, neck, and hands daily; reapply during extended outdoor time and wear sunglasses and a cap.

Book an annual full‑body skin exam and self‑check monthly; seek care for any changing, bleeding, or non‑healing spots.

Adopt a winter barrier routine: gentle cleanser, fragrance‑free moisturizer with ceramides twice daily, and a bedroom humidifier.

Choose UPF clothing and plan shade breaks between 10 a.m. and 4 p.m., especially near water or snow.

Accumulate 150–300 minutes/week of moderate cardio (or 75–150 vigorous); include one short interval session (e.g., 4–8 hard efforts) weekly.

Lift weights 2–3 days/week covering push, pull, squat, hinge, and carry patterns; progress gradually to maintain form and avoid injury.

Add isometric holds (wall sits, planks, handgrip squeezes) 3 days/week for 8–12 total minutes to help lower blood pressure.

Track 7,000–10,000 steps/day and stand or walk briefly every 30–60 minutes to offset sitting.

Protect 7–9 hours of sleep with a consistent schedule, morning light, and screens off an hour before bed; keep the bedroom cool and dark.

Practice 5–10 minutes of breathwork or meditation daily (box breathing or 4‑6 breathing) to support blood pressure and focus.

Track simple metrics: home blood pressure a few times weekly, waist circumference monthly, and resting heart rate to gauge fitness and recovery.

Keep preventive visits on the calendar: dental cleanings every 6 months and eye exams every 1–2 years; review vaccines each fall.

Validate your cuff at a clinic and master technique; log morning/evening readings for a week each month and share the average to guide treatment.

Adopt a DASH‑style plan: keep sodium around 1,500–2,000 mg/day and emphasize potassium‑rich foods like greens, beans, yogurt, and fruit.

Review medications with your clinician for timing, side effects, and adherence; ask whether once‑daily or nighttime dosing fits your profile.

Audit common culprits—snoring, alcohol, NSAIDs, decongestants, and poor sleep—and address them systematically.

Keep a consistent sleep and wake time, get 10–20 minutes of morning daylight, and avoid caffeine after mid‑afternoon.

Create a 30–60 minute wind‑down: dim lights, no work email, warm shower, and relaxing reading or music.

Practice a daily 10‑minute session of slow breathing (inhale 4, exhale 6) or mindfulness to build stress resilience.

If you snore, stop breathing during sleep, or feel unrefreshed, ask about a home sleep study and treatment options.