Workup Health Guide

Schedule an annual preventive visit to review blood pressure, weight trends, mental health, and family history so you and your clinician can personalize your plan.

Ask for a comprehensive blood panel to track cholesterol, fasting or average blood sugar, and thyroid function to establish a baseline; repeat every 1–2 years based on results and risk.

Keep reproductive and infectious screenings current: Pap test every 3 years (or per your clinician), and age- or risk‑based testing for HIV, hepatitis, and STIs.

Review your vaccines: Tdap once every 10 years, annual flu, COVID boosters as advised, and complete HPV series if not finished.

Build most meals with the “3+2 plate”: 3 colors of plants plus protein and healthy fat to support mood, satiety, and gut diversity.

Aim for 25–30 g fiber daily using oats, beans, chia, berries, and cooked/cooled grains; add 1–2 servings of fermented foods (yogurt, kefir, kimchi) most days.

Time stimulants for sleep and anxiety: have coffee or tea early and set a caffeine cutoff at least 8 hours before bedtime; keep alcohol to 0–1 drink and avoid within 3 hours of bed.

Prioritize omega‑3 sources (salmon, sardines, walnuts) 2–3 times weekly and include 20–30 g protein per meal to steady blood sugar and mood.

Consider magnesium glycinate 200–350 mg in the evening to support relaxation and sleep; start low and assess how you feel.

Add an omega‑3 fish oil providing about 1,000–2,000 mg EPA+DHA daily if you rarely eat fatty fish, to support mood and heart health.

Personalize with labs: check vitamin D and discuss iron if you have fatigue or heavy periods; supplement only to correct deficiencies your clinician confirms.

If gut symptoms persist despite fiber‑rich eating, trial a simple probiotic for 4–8 weeks or add a daily soluble fiber (like psyllium), adjusting slowly to avoid gas.

Hit a daily fiber target (25–30 g) from beans, lentils, flax/chia, oats, and vegetables; increase gradually and drink water to reduce gas.

Include 1–2 fermented foods most days (yogurt, kefir, sauerkraut, kimchi) to diversify microbes; rotate choices weekly.

Use a 2–3 week structured trial for common triggers (e.g., onions/garlic, very high lactose, alcohol), then reintroduce one at a time to learn your true limits.

If you need antibiotics, pair them with clinician‑approved probiotic timing and emphasize fiber and fermented foods for 1–2 months afterward.

Apply a broad‑spectrum SPF 30+ every morning (face, neck, hands) and reapply outdoors; add a hat and sunglasses for midday sun.

Use a gentle cleanser and moisturizer to protect the skin barrier; look for ceramides or glycerin and avoid over‑exfoliating.

Introduce a nighttime retinoid 2–3 times weekly, increasing as tolerated, and consider a vitamin C serum in the morning for antioxidant support.

Do monthly skin self‑checks and photograph moles you’re watching; see dermatology for rapidly changing, bleeding, or asymmetric spots.

Aim for 150 minutes of moderate cardio weekly (brisk walks, cycling) plus 2–3 strength sessions covering legs, push, pull, and core.

Add one short higher‑intensity session (e.g., intervals) on a day you feel recovered to boost fitness without overtaxing your system.

Walk outside most mornings for 10–20 minutes to get natural light exposure and gently lower stress.

Finish workouts with 5 minutes of mobility and slow nasal breathing to return your nervous system to “calm mode.”

Protect sleep with a consistent schedule, a cool dark room, and low evening light; aim for 7–9 hours most nights.

Keep alcohol light (0–1 drink when you choose to have it) and build several alcohol‑free days weekly to support sleep and gut health.

Invest in muscle and bone: prioritize strength training and include calcium‑rich foods plus vitamin D sufficiency.

Plan mental health maintenance: brief therapy check‑ins or coaching, social connection, and scheduled recovery days to prevent burnout.

Hold a consistent sleep–wake schedule (±30 minutes) and get 5–10 minutes of outdoor morning light soon after waking.

Create a 45–60 minute wind‑down: dim lights, screens off, warm shower, and a repeatable cue like reading or stretching.

Use a daily downshift tool: 5–10 minutes of paced breathing (e.g., 4‑6 breaths/min) or yoga nidra to lower arousal.

Set stimulants for success: last caffeine at least 8 hours before bed and avoid alcohol within 3 hours of sleep.

Schedule a tune‑up with a mental health professional to refine coping strategies and set a simple plan for the next 3 months.

Practice 10 minutes daily of mindfulness or paced breathing (inhale 4, exhale 6) and note effects on tension, sleep, and digestion.

Set a personal caffeine plan (dose and cutoff) and track anxiety, sleep, and gut symptoms for 2 weeks to find your best window.

Use gentle exposure: plan one small, tolerable challenge each week (e.g., a social or work task), then reflect on what went well to build confidence.