Plan a Preventive Visit
There is no better time to start thinking about your future health. Routine check-ups are one of the best ways to prevent small issues from becoming big problems. Think of an annual check-up like your routine car maintenance. You take your car in regularly to get the oil changed, the tires rotated, and the brakes inspected to ensure your car is running smoothly and properly for as long as possible. As United Healthcare states, “Preventive care is routine health care that helps you stay on top of your health—and catch anything before it comes serious.”
You might be wondering what types of things are considered preventive care and how your insurance covers those services. It is critical that you know and understand what is covered under your specific plan. Common things that are covered under preventive care include: your annual physical exam, vaccines, recommended tests and screenings for breast cancer, colon cancer, prostate cancer, lung cancer and cervical cancer.
Not all conditions can be avoided, but seeing your primary care provider (PCP) annually can be very helpful in keeping you healthy and catching illnesses and chronic diseases early. During your exam a PCP may talk to you about:
- Medications you are currently taking
- Personal relationships (to screen for any concerns about home safety)
- Other providers you may be seeing
- Your daily health habits (diet and exercise)
Common preventive care exams include:
- A body mass index (BMI) assessment to help determine if you’re at a healthy weight. Your BMI is determined based on your height and weight.
- A heart rate check and exam. A healthy resting heart rate for an adult is between 60 and 100. The doctor will also listen to your heart to check for signs of heart disease, like an irregular heartbeat or murmur.
- Lab work is a good guide to determine how your body is functioning. It is important to note that not all tests are considered preventive, so be sure to ask your PCP which tests are covered.
- A blood pressure check. 120/80 is considered normal.
- A lung check. Similar to a heart exam, the doctor will listen to your lungs to check for any signs of disease.
- Cancer screenings may be recommended, depending on your age and sex.
During this visit, you should make sure to make the most of your time with your provider. Don’t be afraid to jot down notes or ask your doctor for a copy of their appointment notes.
What to bring:
- Your insurance member ID card and photo ID (driver’s license)
- Details about your family and personal medical history
- A list of your medications, including over-the-counter products, prescriptions, vitamins and supplements
Questions to ask during your visit:
- When will I get my test results from this visit?
- What steps can I take to improve my health?
- When should I schedule my next appointment?
- How can I contact you if I have questions after my visit?
Source: What’s preventive care and what’s covered? | unitedhealthcare. (n.d.-d). www.uhc.com/health-and-wellness/preventive-care
Healthy Lifestyle Habits
Preventive care is more than scheduling an annual visit. While regular checkups are an important part of staying healthy, the choices you make every day support your long-term well-being. 6 in 10 Americans are living with at least one chronic condition, many of which are influenced by lifestyle habits. By consistently making healthy choices, you can help reduce your risk of chronic disease and support a healthier future.
- Eat a Balanced Diet: Your body’s fuel can directly impact your long-term health. Keep processed foods, sugar, and unhealthy fats at a minimum. Rather, try to build your meals with fresh fruits and vegetables, whole grains, lean proteins (fish, chicken, or legumes), and healthy fats (nuts, seeds, olive oil). Try swapping water for soda and adding one vegetable to each meal. Even the smallest changes can have a big impact over time.
- Stay Physically Active: You don’t need to spend hours at a gym to see the benefits of moving your body. Physical activity helps to lower your blood pressure, maintain heart health, and keep your mind at ease. Just 30 minutes of consistent daily movement can help protect your long-term health. If it feels overwhelming to dedicate a specific time to exercise, incorporate it into your day: take the stairs instead of the elevator, park farther from the entrance, or take short stretch breaks during work.
- Prioritize Mental Health: Stress, anxiety, and depression aren’t just emotions. They also have an impact on your body and can increase your risk of heart disease, digestive issues, and weakened immunity. Habits like daily mindfulness or meditation, keeping a regular sleep routine, and staying connected to close family and friends can help further reduce preventable diseases.
- Avoid Harmful Habits: Habits such as smoking and excessive alcohol use can play a major role in chronic disease risk. Using these substances can lead to more serious problems, such as heart attack and stroke. Quitting can be difficult, but cessation programs can be a great approach to getting the resources you need. Once you stop, your risk for disease drops dramatically.
Take charge of your health today—your future self will thank you! Remember: preventing these conditions doesn’t happen overnight. Small, consistent efforts pay off in the long run.
Source: 5 everyday habits that prevent chronic disease: Hopkins MD: Primary care practice. (n.d.-a). hopkinsmd.com/blog/5-everyday-habits-that-prevent-chronic-disease
Setting Healthy Boundaries
Do you find yourself saying yes to everything, only to feel overwhelmed by everything you’ve committed to? In a society that says we must always be busy, it’s important to learn how to set healthy boundaries. Setting boundaries allows you to create space for yourself and protect your mental well-being.
Listen to Yourself
Establishing boundaries that last starts with knowing what matters most to you. Take time to determine what your priorities are and let go of the things that don’t align with your values. Ask yourself:
- How much time am I willing to give?
- How much responsibility can I take on?
- What activities leave me feeling energized rather than drained?
Answering these questions will help you protect your time, energy, and well-being.
Practice Saying No Without Guilt
It can be uncomfortable to say no, but think of the safety instructions on an airplane: if the cabin loses air pressure, put your oxygen mask on before helping others. The same principle applies in everyday life. Taking care of your own well-being allows you to show up more fully for the people who depend on you. Saying no when needed is a healthy part of self-care. Practice saying no with phrases like these:
- “I appreciate the invitation, but I have to pass right now.”
- “I can’t take this on right now.”
- “No, but thank you for thinking of me.”
Create Protected Time for Yourself
Setting boundaries isn’t just about managing others’ expectations; it’s about honoring your own needs. Schedule dedicated “me time” to recharge. Silence notifications after a certain time, create a clear transition between work and home, or block out time on your calendar for rest and activities you enjoy. Consistently following these routines helps establish clear boundaries and sets expectations for when you’re available, making it easier for others to respect your time.
