I’m a GP – here’s 12 DIY health checks you need to do at home right now
THE NHS is facing its toughest winter ever, with waiting lists at record highs and A&E and ambulance response times the worst ever.
If you’ve tried to call your GP at 8am on the dot, only to get stuck in a long queue, you’ll know surgeries are slammed, too.
As a result, public satisfaction with GPs has plummeted, with patients left fuming over poor access.
It comes as record numbers of NHS staff are quitting – at a time when the health service is already short 10,500 doctors and 47,000 nurses.
Figures show 34,909 workers walked out between April and June this year.
That was up from 28,105 in the same period in 2021 and 19,380 in 2020.
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It has left hospitals and GP surgeries straining to juggle a record waiting list of almost seven million with a shrinking workforce.
Unions warn that one in ten job posts are empty – that’s around 132,000 vacancies.
It all adds up to a health service under severe pressure, with the threat of a “twin-demic” of Covid and flu also looming this winter.
So what does that mean for you?
GP Dr Zoe Watson tells Sun Health it’s never been more important to keep a track of your health.
She says: “The old saying ‘knowledge is power’ certainly applies when looking after our bodies and minds.
“The more you understand about how things should be, the more tuned in you’ll be when things aren’t quite right.”
Here, Dr Zoe shares her simple home health checks to arm you with the knowledge you need to know when to seek help when things go wrong . . .
Under pressure
AS well as your heart rate, it’s important to keep an eye on your blood pressure.
Electronic blood pressure machines, available from most big pharmacies and Amazon for £20-£40, are a good way to keep an eye at home, according to Dr Zoe.
She says: “Blood pressure tends to increase as we get older but persistently raised blood pressure can increase your risk of heart disease, kidney disease and stroke, so catching and treating it early can have a big, positive impact.
“Your blood pressure should be less than 140/90.
“Check a few readings throughout the day to get a good range – and if you notice you’re getting readings that are consistently greater than 140/90, speak to your GP.”
Matters of the heart
NEXT up it’s your ticker.
To check your resting heart rate, which should be between 60-100 beats per minute (bpm), find the pulse point on your wrist.
Count the beats for 30 seconds, then double that number to get your heart rate.
“If you notice your heart is beating persistently at more than 100bpm, or less than 40bpm, get this checked by your GP,” Dr Zoe says.
“Skipping beats or not beating in a regular pattern are also signs you need to seek medical attention.”
Irregular heartbeats, or arrhythmia, can be a sign of heart attack, heart failure, cardiomyopathy and coronary heart disease, the British Heart Foundation warns.
Eye spy
WHEN it comes to your eyes, it’s not just your vision you should check.
The whites, called the sclera, are normally white in colour with very small blood vessels visible.
Take a look in the mirror after having a shower to see if everything looks as it should.
“Reddening of the whites can indicate infection or inflammation, which is worth speaking to your pharmacist about,” Dr Zoe says.
“If the whites become very yellow, this can indicate jaundice and requires medical investigation, so contact your GP.”
Next up, how’s your eyesight faring?
Dr Zoe says: “Normal vision shouldn’t be blurred, have black spots or double vision. Any of these changes require medical investigation.”
In some cases it could be a sign of something serious, such as a stroke, brain tumour or diabetes.
Dr Zoe also says it is vital to keep up with regular optician appointments, every two years.
She adds: “If you have any concerns, make an appointment. Opticians are trained to look for more than just eyesight and can catch all kinds of eye issues.”
Listen up
LIKE with eyesight, difficulties with your hearing can be a sign of underlying health problems, in this case diabetes and after a bout of meningitis.
But hearing loss can also affect your quality of life, mental health and cognitive decline.
“If you have noticed any changes to your hearing, it’s best to get a formal test done through your GP,” she adds.
One cause of hearing loss is a build-up of earwax.
Dr Zoe explains: “Ears are a self-cleaning organ and ear wax helps keep them clean and hygienic. Don’t put cotton buds down there, all they do is push wax further into the ear.
“It can cause wax to get stuck and become impacted, and you might feel like you can’t hear properly.
If you have a blockage, try using olive oil drops to soften the wax, but if it persists for more than a week, speak to your pharmacist.
Breast aware
WHILE you might think this one is just for the ladies, it’s important to remember men can get breast cancer too.
Every month, check for any changes that could be a sign of the disease.
Dr Zoe says: “Being familiar with the normal shape and texture of your breasts is the best way to notice any changes.
“Some people’s breast tissue is naturally lumpy, which can make it harder to detect any new lumps.
“Look at your breasts and feel each breast and armpit, up to your collarbone. It may be easiest to do this in the shower or bath. You can also look at your breasts in the mirror. Look with your arms by your side and also with them raised.
“See a GP if you notice any of the following: A change in the size, outline or shape of your breast, a change in the look or feel of the skin on your breast, such as puckering or dimpling, a rash or redness, a new lump, swelling, thickening or bumpy area in one breast or armpit that was not there before or a new discharge of fluid from either of your nipples.
“Also see your GP if there is any change in nipple position, such as your nipple being pulled in or pointing differently, a rash (like eczema), crusting, scaly or itchy skin or redness on or around your nipple, and any discomfort or pain in one breast, particularly if it’s a new pain and does not go away.”
Measure up
NOTICED your jeans are a bit tight?
The most recent guidelines from the National Institute for Health and Care Excellence (Nice) suggest that keeping your waist circumference to less than half your height is a good way to improve your health.
“All you need is a tape measure,” says Dr Zoe.
“Measure your height in centimetres and then do the same for your waist.
“Divide your waist number by your height number and if the number you get is between 0.4 and 0.5, you are in a healthy range.
“If you’re not in the right range, speak to your practice nurse who may be able to advise on some lifestyle changes.”
Maintaining a healthy weight helps reduce the risk of cancer, heart disease, stroke and type 2 diabetes.
Use the NHS BMI calculator to get an idea of how you’re doing. See .
Oh balls!
HERE’S one for the men.
Testicular cancer is one of the most common forms of the disease in young males.
So it’s important to regularly check your testicles for any changes, particularly any new lumps.
Dr Zoe says: “Do this around once a month while in the shower when the scrotum is relaxed due to the warm water.
“Gently feel each testicle between the finger and thumb, checking for any lumps or changes in size and texture. Any changes need to be reported to your GP.”
Skin deep
SKIN is the largest organ, and one of the easiest to check at home.
Like with most cancers, the sooner you catch changes that might be skin cancer, the more likely it is you can be treated.
“If you have a lot of moles, take pictures of them to keep track of any changes,” says Dr Zoe. “One photo every six months is enough,”
“Any mole that has changed colour, shape or size or started to bleed/become painful must be checked by a medical professional.
“When it comes to moles, you need to be aware of your ABCDE – asymmetry, border, colour, diameter, evolving.
“Track them using these and you’ll be able to notice what’s changing and speak to your GP.”
Period drama
PERIODS can go haywire for all sorts of reasons, ranging from stress and illness to conditions such as polycystic ovary syndrome, Covid and perimenopause.
Dr Zoe says: “Knowing your usual cycle pattern – use a period app – can help you pick up on any anomalies.
“A missed period here and there is generally nothing to worry about, but do a pregnancy test as a first port of call.
“When we reach perimenopause it’s normal for periods to become erratic, irregular, heavier or lighter and more unpredictable. This isn’t in itself concerning unless it is affecting your quality of life.
“The main things to look out for that need medical assessment are bleeding in between periods and bleeding after sex.”
Mind matters
IT’S not just your physical health that deserves your attention.
Keeping an eye on your mental health – and that of your family – is vital too.
“They will be helpful in highlighting whether you might need further assessment or not.”
Snore off
IT’S the cause of many arguments, but taking note of your partner’s snoring could prove important.
In most cases, snoring is caused by lifestyle factors, such as too much booze or being overweight.
But it can be a sign of sleep apnoea, which increases your risk of stroke, type- 2 diabetes, heart disease, depression and other conditions.
Dr Zoe says: “If your bedfellow complains you’re snoring loudly and having big pauses in your breathing, that could need looking into, especially if you’re very sleepy during the day.
“If you have a sleep tracker, look at how many hours you’re getting a night or keep a diary and note whether you feel tired.
“If your sleep is constantly being interrupted it might be worth speaking to your pharmacist.”
Poo taboo
LATE Sun columnist Dame Deborah James, who died of bowel cancer in June, urged anyone who would listen: “Check your poo!”
As grim as it sounds, it could save your life.
Changes to your toilet habits – going more or less often – and blood in your stools are red-flag symptoms of the disease that claimed Dame Debs’ life at age 40.
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Dr Zoe says: “Look for any signs of blood or mucus, as well as any change in how often you’re going, and the consistency of the poo, for example if you’re having persistent diarrhoea or constipation.
“If you notice anything new or unusual, or a change in habits, it’s always best to speak to your GP about it.”