Your Yearly Health Check-In Guide with the Appointments to Book and Self-Checks to Remember

Whenever I need to schedule a doctor’s appointment, it always seems to sit at the bottom of my to-do list for a while before I actually make the call. Realistically, it’s a simple task that takes just 5-10 minutes, but I always find a reason to put it off longer than I should. And let’s be honest—no one’s favorite place to go is the doctor, right?

But keeping up with regular checkups is one of the best things you can do for your long-term health. If you’ve been putting off any appointments, consider this your reminder to schedule them now. Taking a proactive approach today can help prevent bigger issues down the road.

*EVERY 6 MONTHS*

Dental exam & cleaning

Your mouth is the gateway to your entire body and oral health can significantly impact the overall health and wellbeing of an individual. It’s important to get regular dental exams and cleanings to prevent cavities, gum disease, and other oral health problems that could potentially affect more than just your teeth and mouth.

If you want to read more on oral health I wrote a whole post about it here.

*ANNUALLY*

Physical exam

If you don’t currently see your doctor regularly, now is the perfect time to start establishing a baseline with your primary health care provider. A regular yearly checkup can help detect illnesses early or even before they start. The earlier issues are identified, the more treatment options you have available.

During the annual exam, your doctor will perform a physical exam (check vitals, listen to heart and lungs, check lymph nodes, check reflexes, etc), review medical history and update any changes to family history, medications and supplements, and lifestyle habits, and order any needed blood work, lab tests, and screening.

Eye exam

If you wear glasses or contacts, it’s important to get a yearly eye exam to check for any changes in your vision. Even if you don’t wear glasses, you should still have an eye exam every 2-3 years, as it can help detect early signs of vision changes, eye diseases, or other underlying health issues.

Dermatology skin check

Your skin is the largest organ in your body, and like any other organ, it needs preventive care—especially when it comes to skin cancer. A visit to your dermatologist isn’t just a yearly reminder to wear more sunscreen (though seriously, it’s important). Your annual full-body skin check can help detect and prevent the spread of basal cell carcinoma, squamous cell carcinoma, and melanoma.

Well-woman exam

For women, maintaining your health goes beyond your annual primary care visit. That’s why seeing a women’s health specialist each year is just as important. During your well-woman exam, you can expect a review of your medical history, vital signs, a breast exam, and a pelvic exam. Pap smears are recommended every three years for women ages 21 to 65, or more frequently if you’ve had abnormal results in the past. Your provider may also discuss menopause management, STI testing, or any concerns related to hormone health.

Naturopath visit (or as needed)

Incorporating a naturopathic doctor into your annual health routine can provide a more comprehensive approach to wellness. Naturopaths focus on identifying the root causes of health concerns and promoting healing through lifestyle, nutrition, and natural therapies. While traditional doctors are essential for diagnosing and treating acute conditions, a naturopath can help support long-term health by addressing imbalances, chronic inflammation, nutrient deficiencies, immune function, and gut health before they become bigger issues. During a visit, you can expect an in-depth discussion about your overall well-being, including digestion, sleep, stress, energy levels, and hormonal health. Combining both traditional and holistic medicine allows you to take a well-rounded approach to your health, focusing on both prevention and healing from the inside

*STARTING AT 40+(or as recommended)*

Mammogram

Mammograms are the primary screening tool for detecting and diagnosing breast cancer, often identifying abnormalities before symptoms appear. Women are generally advised to begin annual mammograms at age 40, with screenings continuing every 1-2 years based on personal risk factors and doctor recommendations. If you notice any changes in your breasts, such as lumps, pain, or skin changes, don’t wait—schedule a mammogram as soon as possible for early detection and diagnosis.

Prostate exam

Men are generally advised to start prostate cancer screenings, including a prostate exam and PSA blood test, at age 50, or earlier at 40-45 if they have a family history or higher risk factors. Screenings are typically done every 1-2 years based on individual risk and doctor recommendations. Prostate exams are crucial for early detection, as prostate cancer often develops without noticeable symptoms in the early stages. If you experience changes such as difficulty urinating, blood in urine, or persistent pelvic discomfort, don’t wait—schedule a screening as soon as possible.

Colorectal screening

Men and women should start colorectal screenings at age 45, but earlier if you have risk factors or a family history of colorectal cancer. Regular screenings can catch and remove polyps, preventing cancer. If you notice symptoms like changes in stool or abdominal pain, don’t wait for your scheduled screening—early detection is crucial for better outcomes.

Bone density scan

A bone density scan measures the strength of your bones and helps detect osteoporosis or other bone-related conditions. It’s typically recommended for women over 65 and men over 70, or earlier if you have risk factors like a family history, previous fractures, or low body weight. Early detection allows you to take steps to improve bone health and prevent fractures.

*AS NEEDED*

Vaccines/boosters

A tetanus booster, typically given as part of the Tdap or Td vaccine, is recommended every 10 years to protect against infections caused by bacteria found in soil, dust, animal feces, and rusty objects. Believe it or not, it’s much easier to just stay up to date than to scramble for a shot after stepping on a rusty nail, getting a deep cut, or getting bit by an animal (speaking from experience).

*IT’S SELF-CHECK MONTH*

And it’s time to get to know your body even better. Performing regular self-checks helps you become familiar with what’s normal for you, making it easier to notice any changes early. When you’re consistent, you’ll be able to recognize when something feels or looks different. And if you do notice a change, don’t ignore it—schedule an appointment to get it checked out.

Skin check (monthly)

Perform a self-skin check every month between your dermatology visits to catch any changes early. Here’s how:

1. Use a Mirror & Good Lighting – Stand in front of a full-length mirror and use a handheld mirror for hard-to-see areas like your back and scalp.

2. Check Your Whole Body – Examine your face, neck, chest, arms, hands, legs, feet (including soles and between toes), and underarms. Don’t forget your scalp—part your hair to check.

3. Look for Changes – Use the ABCDE rule for moles:

   A – Asymmetry: One half doesn’t match the other.

   B – Border: Irregular, blurred, or jagged edges.

   C – Color: Uneven or multiple shades.

   D – Diameter: Larger than 6mm (pencil eraser).

   E – Evolving: Changes in size, shape, color, or texture.

   Also, note any new or unusual spots, sores that won’t heal, or scaly patches.

Track & Follow Up – Take photos of moles or marks to monitor changes. If anything looks different or concerning, see your dermatologist.

Breast self-exam (monthly)

Perform a breast self-exam once a month, ideally at the same time in your cycle (a few days after your period ends when breasts are less tender). If you don’t have a cycle, pick a consistent date each month.

1. Look – In front of a mirror, check for size, shape, skin changes, or nipple changes.

2. Feel – Using the pads of your fingers, check each breast and armpit with light, medium, and firm pressure. Move in a circular, up-and-down, or wedge pattern.

3. In the Shower – Raise one arm and use the opposite hand to check for lumps or thickened areas.

When to Follow Up – If you notice a lump, skin dimpling, nipple discharge, or changes, contact your doctor.

Testicular self-exam (monthly)

Perform a testicular self-exam once a month, preferably after a warm shower.

1. Look - Stand in front of a mirror and check for any swelling, changes in size, or differences between testicles.

2. Feel - Gently roll each testicle between your fingers, checking for any lumps, firmness, or unusual texture.

3. Know what’s normal - It’s easy to mistake the epididymis for an unusual mass. The epididymis is a coiled set of tubes that lines the back and top of each testicle. It will feel softer and bumpier than the testicle.

When to Follow Up – If you notice a lump, swelling, pain, or changes, see a doctor for further evaluation.

Oral health check (monthly)

Perform a oral health check once a month to check for any changes in your mouth, gums, and tongue.

1. Look – In a mirror, check your lips, gums, tongue (top and underside), the roof and floor of your mouth, and the inside of your cheeks for sores, white or red patches, swelling, or discoloration.

2. Feel – Use clean fingers to gently press around your gums, inner cheeks, and under your tongue to check for lumps, tenderness, or unusual textures.

3. What’s Normal – Smooth, pink tissues without pain, swelling, or persistent sores.

When to Follow Up – If you notice any persistent sores, lumps, pain, or changes that last more than two weeks, see your dentist or doctor.

Mental health check-in (weekly)

Self-Check Month isn't just about your physical health—your mental and emotional well-being is just as important. Taking time each week to assess how you're feeling can help you stay in tune with your overall health.

Ask yourself:

• How have I been feeling emotionally this week?

• Am I experiencing more stress, anxiety, or sadness than usual?

• Have I been feeling disconnected or unmotivated?

• How are my relationships? Am I able to communicate or connect with others easily?

• Ask yourself if you’re eating, moving and sleeping well.

It’s normal to have ups and downs, but if you notice persistent changes that affect your daily life or have trouble coping, it may be time to seek support. Consider reaching out to a mental health professional if:

• Your feelings last for weeks or are getting worse.

• You’re struggling to manage everyday tasks or responsibilities.

• You’re withdrawing from activities or relationships that once brought you joy.

Heart rate & blood pressure (regularly)

Checking your heart rate and blood pressure regularly can help you stay on top of your cardiovascular health.

Heart Rate Check:

• How to Check: Find your pulse on your wrist or neck, count for 30 seconds, and multiply by two.

• What’s Normal: A normal resting heart rate is 60-100 bpm. For athletes, heart can be between 40-60 bpm.

Blood Pressure Check:

• How to Check: Use a blood pressure cuff, ideally in the morning after sitting quietly for a few minutes.

• What’s Normal: A normal reading is less than or around 120/80.

When to Follow Up:
If your heart rate is consistently over 100 bpm, under 60 bpm, or your blood pressure is above 140/90, it’s time to consult your doctor.

*OTHER THINGS TO PAY ATTENTION TO*

Changes in stools & digestion

Notice any changes in your bowel movements, such as color, consistency, or frequency. Sudden changes could indicate digestive issues, food intolerances, or even more serious conditions.

Menstrual cycle changes

Keep track of any significant changes in your cycle—like irregular periods, unusually heavy bleeding, bleeding between periods, or severe pain. These can be signs of hormonal imbalances or other health issues.

Unexplained weight loss or weight gain

If you're losing or gaining weight without changing your diet or exercise habits, it could be a sign of an underlying condition.

REMINDER!!!

Just because certain appointments are recommended once a year or some tests aren’t typically done until a certain age doesn’t mean you can’t request them sooner. That’s why it’s so important to listen to your body and be in tune with any changes.

Yes, doctors know a lot, but no one knows your body better than you do. You’re the first to notice when something feels off, and you shouldn’t hesitate to advocate for yourself. For example, most people don’t get their first colonoscopy until age 45, but I noticed some changes and have my first one 4 months ago at the age of 30. I had a polyp removed and thankfully everything came back normal, but if I had waited another 15 years, that might not have been the case.

You should never have to feel like you are being annoying for asking your doctor for certain tests, referrals, or second opinions. If you do, it might be time to find a doctor who takes your concerns seriously.

- Leanna