Here’s a universal truth: life is stressful. The struggle to balance work and play affects our entire society, as it is monumentally destructive to our health and wellbeing. A combination of physical and emotional challenges weakens our bodies and taxes our minds, and in recent years this has started to manifest: doctors and researchers have seen a rise in obesity and non-communicable diseases (NCDs) such as type-2 diabetes, hypertension and related cardiovascular disease, as well as cancer.

These diseases are lifestyle related and not hereditary. However, their chronic nature is a drain on productivity, finances and quality of life. In this hyper-connected world, it’s easy to lose yourself and sometimes fail to hear what your body and mind are saying to you.

But there’s a solution: adopting a more mindful approach, and making a deliberate effort to pay attention to yourself, by scheduling regular checkups and screenings at every age and stage of your life. Taking care of yourself, whether you’re 18 or 80, is the biggest investment you can make into your greatest asset – your health.

In your 20s

Late nights, excessive exposure to sun, heat-and-eat meals and working or studying long hours take its toll over time, so it’s important to manage this now to prevent problems later.

• GP, once a year: A full physical examination should include listening to your heart, a blood pressure reading, skin assessment, routine blood tests (high cholesterol is associated with heart attacks and strokes and an abnormal glucose reading could be an indication of diabetes), liver function, full blood count, urine and electrolytes (to test kidney function).
  Who? Men and women.
• Gynaecologist, once a year: Includes a Pap smear, pelvic exam, clinical breast exam and, if you have a new sex partner, screenings for sexually transmitted diseases.
  Who? Women.
• Dentist, every six months: Including teeth cleaning and an oral exam.
  Who? Men and women.
• Dermatologist, once a year: If you’re fairskinned or have a family history of skin cancer, it’s best to have your moles and skin checked regularly.
  Who? Men and women.

In your 30s

This is when poor lifestyle decisions begin to show. Be mindful of stress, unchecked anger, smoking and drinking excessively, and add the following:

• Optometrist, once a year: Have an eye exam done and if your vision has changed, you might need glasses for reading, working or driving at night. If you have diabetes or have a family history of glaucoma, you might need more frequent testing.
  Who? Men and women.
• Heart smart: Know your numbers. Keeping track of key measures of heart health will help you to spot problems early. Most chemists can do a blood glucose, blood pressure, cholesterol, weight and height, and HIV test.
  Who? Men and women.

In your 40s

You are immersed in family life and your career, so you need to ensure that you keep your weight in check, exercise regularly and eat a healthy, balanced diet. Add the following:

• GP: A vitamin D deficiency test
  Who? Men and women.
• Urologist, once a year: Prostate screening for men starts at 45, and PSA testing is added to blood tests, which screens for prostate cancer.
  Who? Men.
• Gynaecologist, once a year: Added to your annual checks, you should have transvaginal ultrasound to rule out pelvic masses, and a mammogram to rule out breast abnormalities.
  Who? Women.

In your 50s

Keep in touch with your doctor, discuss any potential risks and don’t brush off any worrying health issues you may be experiencing. Add the following:

• Colonoscopy, every five years: This test detects ulcers, polyps and potential cancer.
  Who? Men and women.
• Bone mineral density, once a year: Start routine testing at menopause or earlier if you’re small-framed, your weight is low or you have a mother with osteoporosis. Women are more susceptible, but men should also be tested.
  Who? Men and women.
• Baseline hearing test: The South African Association of Audiologists recommends that every adult over 50 should visit an audiologist to undergo a baseline hearing test.
  Who? Men and women.

In your 60s

Once you enter this life stage, lifestyle choices continue to be important, but pay close attention to existing conditions that might require special care. Add the following:

• Vaccines, once a year or as indicated: Consider the shingles vaccine Zostavax, if you have previously contracted chickenpox.
  Who? Men and women. 
• Flu vaccine: A quick shot at your local clinic or pharmacy at the beginning of flu season – around March or April – can help you to stay healthy throughout winter.
  Who? Men and women.

5 things you can do to boost your mental health

1. Value yourself
   Teach yourself and others to treat you with kindness and respect.
2. Take care of your body
   Eat well, exercise regularly and get enough sleep.
3. Keep good company
   Friends and family should build you up, not break you down.
4. Quiet your mind
   Find time to be still, unplug and tap into your happy place.
5. Give to get
   Boost your mood by volunteering or reaching out to others.

Disclaimer: The information in this article is intended as general guidelines and in no way serves as medical advice or guidance. Consult a medical practitioner or healthcare professional for medical or healthcare advice.

This article originally appeared in Today Issue 1 2018.