8 Health self-checks men can do at home

Published on 31st May, 2021 at 10:32 am

Not getting to the doctor as often as you should? Here are eight basic self-checks that men can do at home to keep track of their health.

Gents, are you keeping an eye on your overall health and wellbeing? Statistics related to men’s health would suggest not. According to Cleveland Clinic’s 2019 MENtion It campaign survey, 65% of men avoid going to the doctor for as long as possible. 37% also claimed to withhold information from their doctor and 20% said that they weren’t always honest with their healthcare professionals. A more recent Stats SA survey revealed that since lockdown started, many have avoided hospital visits for routine check-ups, with 38.8% of respondents indicating they would not seek medical attention for non-COVID-19-related issues. Dr Blanche Andrews, medical advisor at Sanlam, notes that while cancer patients and those with chronic conditions may be especially anxious about routine checks in hospitals, these ongoing health check-ups are critically important to ensure early identification of health issues that may require attention.

You should be seeing your physician at least once a year, even if you think you are in good shape. But some self-checks can be done between visits to keep track of your health. Here are eight DIY health exams to do at home.

1. Blood pressure

“Men are at increased risk of cardiovascular disease as they age,” explains Dr Max Winkler from the Oxford Street Medical Practice in Cape Town. “For this reason, it is very important that they monitor themselves for potential risk factors that might affect their cardiovascular health. High blood pressure is one of these risks.”

How to check it
The best way to check your blood pressure at home is to invest in an inflatable cuff. There are also apps available to help you keep track of your readings.

2. Heart rate

The Heart and Stroke Foundation South Africa reveals that cardiovascular disease (CVD) is the leading cause of death in South Africa after HIV/AIDS, and is responsible for almost one in six deaths (17.3%) in South Africa. “It’s very important to monitor your pulse and heart rate,” says Dr Winkler.

How to check it
“This can be done with an electronic monitor or using the index and middle finger. You can feel the pulsation of the radial artery at the base of the opposite thumb one to two centimetres from the inside of the wrist,” says Dr Winkler. What should you be listening for? “Your pulse should range between 50 to 100 beats per minute. Anything below 50 or above 100 while at rest is abnormal and should be attended to. It is very important to measure the rhythm of your pulse. An irregular rhythm could be a sign of arrhythmia.”

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3. Body circumference

According to a 2019 report by the International Diabetes Federation (IDF), 4.5 million South Africans have diabetes. It is also the second biggest killer in the nation and affects many men.

How to check it
Having excess belly fat puts you at an increased risk of developing this devastating condition. Keep an eye on yours by measuring your waist monthly. According to Harvard Medical School, men with a waist circumference exceeding 102cm and women with a waist exceeding 88cm are associated with increased health risks.

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4. Testicular cancer

According to CANSA, prostate and colorectal cancer come in at first and second position when it comes to the most common cancers affecting South African men. There are, however, no self-checks that can be done, but leading a healthy, active lifestyle and having regular check-ups can help to reduce your risk.

How to check it
Testicular cancer, however, can be detected if you check the area regularly. Urologists recommend that this is done once a month. Click here to find out how to do a thorough inspection. Here are important facts to know about maintaining good physical and mental health for men.

Remember, as a Reality Plus or Health member, you can get up to 30% off risk products, including life cover.

5. Skin cancer

We live in a warm climate and have one of the highest monitored ultraviolet (UV) levels in the world, which is no doubt why skin cancer is one of the most common cancers in South Africa, according to CANSA. Fortunately, skin checks are relatively easy to do at home.

How to check it
Check your moles regularly, looking for any changes, asymmetry, colour changes or irregularities. The Miiskin app, which is CANSA-approved, is a free tool to help you track your skin and moles, and alerts you to possible signs of skin cancer.

6. Teeth

Looking after your teeth doesn’t only mean a healthy smile. Regular dental check-ups can increase the chances that any potentially cancerous or precancerous lesions in your mouth or serious gum disease can be caught early. “When it comes to your teeth, one thing you want to monitor is the colour of them,” explains Jameelah Allie, an oral hygienist at Healthy Smile Dental.

How to check them
“White, brown or black spots on the teeth could be a sign of tooth decay or weakened enamel,” says Allie. But that’s not all you should be looking out for. “Experiencing prolonged sensitivity to hot or cold foods and drinks can be a sign of a cavity. Another sign that a cavity may be developing is if food starts becoming trapped between your teeth.” Brushing twice and flossing once a day will help to keep your teeth strong and free of holes and discolouration.

7. Gums

“Healthy gums are firm and pink, whereas unhealthy gums are swollen, red and might bleed after brushing or flossing,” says Allie. “Some patients have darker pigmentation on their gums, which is also normal.”

How to check them
Check your gum health by washing your hands and gliding your finger over your gums. “If your gums are firm, pain-free and don’t bleed, that is a good sign!” she says. “Also pay attention when brushing and flossing. If you notice blood, it could be an early sign of gum disease.”

8. Mental health

We can’t mention men’s health without focusing on their mental wellbeing, too. According to Africa Check, 14 South African men die by suicide each day. Historically, men have always been less likely to talk about how they are feeling, and keep their mental health struggles to themselves.

How to check it
Check in with how you are feeling regularly. Feeling numb, empty, worthless or hopeless is a sign that you should seek the help of a counsellor or psychologist.

Make your next appointment a virtual one

The rise of virtual health is making primary care accessible to millions. It gives patients remote access to doctors through a video interface on computers or mobile devices. If you don’t want to go in person, ask your healthcare professionals if they offer virtual appointments. You don’t always have to meet in person to get an accurate diagnosis.

Dr Andrews suggests that you familiarise yourself with the free annual medical checks offered by your medical aid. Most medical aids schemes offer their members free annual wellness screenings such as blood pressure, body mass index, cholesterol and glucose tests.

If you’re a Sanlam Reality Core, Plus or Health member, book a basic medical test at any Clicks pharmacy to measure your body mass index (BMI), blood pressure, cholesterol, glucose levels and earn tier points! Learn more here.