Workup Health Guide

Schedule an annual wellness visit that includes blood pressure, a comprehensive blood panel for heart and metabolic health, and thyroid function tests to build a proactive baseline.

Ask your clinician to review cardiovascular risk (cholesterol profile, family history, lifestyle) and set a follow-up cadence every 6–12 months to stay ahead of change.

Stay current on cancer prevention: follow cervical screening guidance for ages 30–65, plan to begin mammograms at 40, prepare for colon screening at 45, and do monthly self-skin checks with a dermatology visit if you notice changes.

Review your vaccine plan twice a year — keep influenza, COVID-19, and tetanus-diphtheria-pertussis boosters up to date, and discuss human papillomavirus and pneumococcal vaccines if relevant to your risk or medications.

Build meals around a simple template: half non-starchy vegetables, a quarter lean protein, and a quarter fiber-rich carbs, plus olive oil or nuts for healthy fats.

Include omega-3–rich fish (salmon, sardines, trout) 2–3 times per week; use walnuts, chia, or flax on other days for added support.

If you suspect triggers, try a 2–4 week elimination and reintroduction of likely culprits (such as gluten or dairy) with a dietitian’s guidance, logging symptoms to confirm patterns.

Adopt altitude-friendly hydration: carry a bottle, add electrolytes on active days, and limit alcohol to protect sleep, gut lining, and recovery.

Check vitamin D with your clinician and supplement to reach a sufficient range; recheck in about 3 months to fine-tune your dose.

Add a daily omega-3 fish oil if you don’t eat fish regularly; choose a third-party–tested brand and take with meals for better tolerance.

Use magnesium glycinate in the evening to support relaxation and regularity; start low and adjust to comfort.

If fermented foods are scarce, trial a clinically studied multi-strain probiotic for 8–12 weeks while tracking digestion, energy, and skin changes.

Aim for a “30 plants per week” challenge by rotating fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices.

Include a daily fermented food you tolerate (yogurt or kefir; sauerkraut, kimchi, or miso) and increase slowly to avoid discomfort.

Adopt a gentle meal rhythm — a 12-hour overnight fast and avoiding late-night eating — to support digestion and regularity.

If you have ongoing heartburn, bloating, or changing stools, discuss evaluation with your clinician (including celiac screening or testing for Helicobacter pylori) before trying restrictive diets.

Apply a broad-spectrum SPF 30+ every morning to face, neck, and hands; reapply outdoors and add a brimmed hat and sunglasses.

Use a gentle, fragrance-free cleanser and a ceramide-rich moisturizer twice daily to support the skin barrier in dry conditions.

Do a monthly skin self-check and note moles or spots that change in shape, border, color, size, or symptoms; book dermatology if you see changes.

If you’re on immune-suppressing medicines, ask your clinician about managing acne, folliculitis, or infection risks and when to seek care early.

Target at least 150 minutes of moderate aerobic activity weekly (brisk walking, cycling, hiking), adding one short interval session only as tolerated.

Strength train 2–3 days per week with compound movements (squats, hinges, pushes, pulls) using joint-friendly options like bands or machines.

Add 5–10 minutes of daily mobility and breathwork to reduce stiffness and support recovery.

Create a flare plan: lower intensity and volume by 20–50%, favor walking and gentle mobility, and resume progression once symptoms settle.

Protect sleep with a consistent 7–9 hour schedule and a wind-down routine (dim lights, stretch, read) in a cool, dark, quiet bedroom.

Limit alcohol (no more than one drink on days you choose to drink) and avoid nicotine; keep twice-yearly dental cleanings on your calendar.

Build bone and metabolic reserve with regular strength training and calcium-rich foods; discuss baseline bone density if you’ve used steroids long-term.

Schedule weekly social or nature time and a 10-minute daily stress practice (yoga, meditation, or breathing) to support resilience.

Coordinate with your primary clinician and specialist to create a written flare and medication plan (which labs to check, when to adjust meds, and red flags that warrant urgent care).

Keep a simple 8-week log of sleep, stress, key foods, menstrual cycle, and symptoms to spot patterns and refine your prevention plan.

Review vaccine timing and safety before each season or travel, especially when starting or changing immune-suppressing therapy.

Assemble a flare toolkit: gentle walks or mobility, heat or cold as tolerated, 10 minutes of breathing or meditation, and easy anti-inflammatory meals ready to go.

Anchor your circadian rhythm: get 10–20 minutes of outdoor morning light and keep a steady wake and bedtime, even on weekends.

Create a 60-minute wind-down with screens off, a warm shower, light stretching, or reading so your brain can transition into sleep.

Practice a brief daily stress technique (diaphragmatic breathing, mindfulness app, or gratitude journaling) to lower sympathetic drive.

Cap caffeine by early afternoon and keep your bedroom cool, dark, and quiet; consider white noise or earplugs if needed.