Self-Care Strategies: Do a Health Audit

According to Merriam-Webster, an audit is “a methodical examination and review.” So, a health audit would be an examination and review of your own health.

But “Health” is big. So, where do you start?

CHECK IN WITH YOUR PRIMARY PROVIDER

An annual physical exam with screenings is a great place to start. It’s one of the preventive services most health plans must cover. So, reach out to your Primary Care Provider (PCP) to see how long it's been since your last exam.

If you don’t know who your PCP is, you might want to start there. Building a relationship with a provider can make it easier to access care when you need it. We know that finding a PCP in rural Mariposa County can be difficult. You can ask family, friends, and contact your health insurance provider to ask which PCPs are in their network and taking new patients.

LOOK AT WHAT YOU'RE EATING & DRINKING

Does the food you eat give you the nutrients you need?

A PCP can help you get tests for potential vitamin deficiencies and find solutions.

If you think your diet might need some help, ask your friends, family, or your PCP for recommendations to get some nutritional counseling. You may be able to find a Certified Nutrition Specialist providing services near you or online.

Are you drinking enough water?

Water doesn’t just quench your thirst. It also hydrates your body to keep it functioning properly.

Do you need to cut back on soda, energy drinks, or alcohol?

Are you using tobacco and nicotine products?

It isn’t food or drink, but it is something we put in the body.

Nicotine is an addictive substance, and quitting can be tough. But maybe it’s time to try. And if you’ve tried before, try again. Every time you try, you improve your chances of quitting.

Most insurance providers, including Medi-Cal/Alliance, are required to cover nicotine replacement therapy. Get a prescription from your PCP. And contact Kick It California which provides free services to help you quit, like coaching and planning.

DAILY HABITS MAKE A DIFFERENCE

How is your sleep? 

Improving the quality of your sleep can lead to improvements in your mental and physical health. Talk to your PCP about your sleep when you check-in.

There are all sorts of recommendations for how to improve your sleep. An internet search will yield dozens of ideas. Turning off screens before bed, darkening the room, room temperature, bedtime, sleeping positions, special pillows/mattresses, sheets, supplements, etc. You might not have the time, energy, or finances to try everything. But having a ritual or set of activities to improve your sleep is something to consider.

If you try nutritional counseling, let them know you want to improve your sleep. They may have food recommendations that will work for you, based on your life and nutritional needs.

Do you need to get more physical activity, aka body movement, aka exercise into your routine? 

Again, something you could talk to your PCP about.

If you’re just starting, do some stretches and take a walk. Even a short walk will do. Put on some music and dance. An internet search will yield hundreds of instructional videos for yoga, Pilates, stretching, body weight exercises, etc.

If you want to be stronger, but you don’t have weights, look around your house for things to lift. Canned food. Books. Paint cans. A small child. The dog.

Look for walking groups, classes, or a local gym, if you need community and others to help you with accountability.

HOW YOU HANDLE STRESS MATTERS

Everyone feels stress and anxiety to some degree, at one time or another. Having a healthy way to manage that stress when it comes on, so it doesn’t take over, is a great habit.

Meditation or breathing exercises help some people. Others immerse themselves in physical activity, creative pursuits, community service, or mindless chores. Some people carry around stress balls or another object.

What works for some, might not work for others. Find what works for you.

THE NEXT STEPS

Your health audit might come up with other areas of your physical and mental health that weren't listed above.

Like examining your dental health, eye and vision care, your hearing, or your gut health. You may have chronic conditions, which require ongoing care. Issues may arise related to aging, pregnancy, substance use, or significant life events.

You may find that other parts of your life, aside from health, like relationships, jobs, school, money, housing, and so on, have a big impact on your physical and/or mental health.

If you would like to do an examination of all the areas of your life, this article on PositivePsychology.com guides you through a Wheel-of-Life self-assessment tool and provides downloadable templates. This article on PsychologyToday.com gives additional guidance on doing a self-audit.

Whether it's a health audit or a life audit, approach your self-care audit in a thoughtful way. Be honest, patient, and accepting of yourself.

You might come up with any number of things you want to improve. Please don’t let that be overwhelming. Everyone has areas of their health they could improve. Even the people you think live picture-perfect lives in excellent health.

So, feel free to jump in with both feet, if it feels right. Or, pick just one or two things to work on. Small steps are better than no steps.