Self-examining our own bodies

Eat your five a day. Do at least 20-30 minutes of moderate exercise a day. Don't drink more than 14 units of alcohol a week. We're bombarded nowadays by well-meaning health advice (and, yes, ok, these blogs are guilty as charged). Yet there is a powerful argument that, as well as listening to experts (which is great), we should also be doing more to take responsibility for our own health, wellbeing, fitness and longevity by being more proactive, and less squeamish, about self-examining our own bodies.

We've probably all read similar stories. 'TV doctor saved me from cancer'. 'My beautician saved me from deadly skin cancer'. It's great, of course, that someone's lump, bump, blemish, mole or even eye issue has been picked up, even if by chance, and a potentially serious, even life-threatening, condition has been caught early by an expert and can now be treated.

Yet, while it is very much the case that hairdressers, barbers and beauticians can often spot things on the skin that we're unable to see or opticians can make surprising diagnoses from regular eye tests, there is a compelling argument to be made that, as individuals, we should all be doing a lot more checking and self-examination of our own bodies.

Nowadays, we're bombarded with health and wellbeing messages in our daily lives, whether it's around smoking, drinking, weight loss, healthier eating or, for the past year and a half, how to protect our health from Covid-19. That all has its place and value - and yes of course, given that healthy messaging and wellbeing is a core part of these blogs, we would say that. The other side of the coin, however, is that we should all be recognising that our health is ultimately our own responsibility, and we must do more to protect and look after ourselves.

What does this mean in practice? Yes, there's lots of general good things we can be doing, from exercising more to upping our intake of fruits and greens, from being less sedentary at work through to brushing our teeth properly and going to the dentist regularly.

However, it can be much more than that. We can be much more proactive, much more engaged (and much less squeamish) with our own bodies; much more aware of what is (and isn't) 'normal' and therefore needs to be checked out by a medical professional.

Here, with no apologies for some forthright language, are six quick and easy self-checkers, for men and women, to be thinking about and building into our regular daily routines. Knowing your 'normal' (and when things are not normal) could, after all, save your life.

By testicle checks we mean - and there's no easy way to say this - 'check your balls'. Checking your testicles for any lumps or growths, perhaps when showering, is a great way to be aware of, and alert to, the risks of testicular cancer.

Most men's testicles will be about the same size, and it is common for one to be slightly bigger than the other, and for one to hang lower than the other. Testicles should feel smooth, without any lumps or bumps, and firm but not hard.

The NHS has useful guidance here on how to do it and what to look for, while It's all in the bag is another valuable resource. The more you do it, the more you will know what is 'normal' and be able to tell when something isn't quite right.

Regularly checking your breasts is a vital self-screening tool for breast cancer. You should be on the alert for any change in shape or size, changes in the nipple, changes in the skin (such as redness or dimpling), swellings in your armpit, any lumps or thickenings, and any pain.

However, it is important not to check your breast when menstruating. Alternatively, find a time each month to do so; again, regular touching gets you to know what is your normal. Again, the NHS has some great guidance on this and Coppa Feel is another useful resource, working to break down stigma or reluctance around the value of regularly checking breasts.

The NHS cervical screening/smear programme does a lot of the heavy lifting when it comes to monitoring for cervical cancer. However, it also makes sense for women to do their bit too by regular vaginal self-examination, in other words checking inside the vagina for any spots, sores and bumps.

To do this, you'll need to sit on a bed or towel on the floor, with your back propped up by pillows. Making sure your hands are clean (or that you're wearing sterile gloves), gently examine your vulva, perhaps using a mirror or flashlight. You can place your finger inside your vagina and feel along the vaginal wall.

Obviously, a self-examination is not going to be as comprehensive as one done by a doctor or nurse, but it can help to alert you to anything that, again, looks out of the ordinary. You can find a fuller explanation here of how to do it.

Bear in mind, too, the NHS has begun trialling 'do it at home' cervical smear testing and so, depending on how that goes, this may become something that becomes a more commonplace part of the home health routine in the future.

Our bowel movements, clearly, tend not to be part of daily conversation, yet it is nevertheless a good idea still to know what is and isn't normal. So, get into the habit, before you flush, of just checking things visually.

As the NHS points out, persistent blood in your poo, or a change of regularity - such as needing to poo more often or it always being very runny - can be important warning signs of something more serious happening, such as bowel cancer. Equally, persistent bowel or abdomen pain, feeling bloated, discomfort, or sudden weight loss should ring alarm bells too.

Needing to pee more frequently, needing to rush to the toilet, difficulty in starting to pee, straining or taking a long time while peeing, feeling that your bladder has not emptied fully or blood in urine or semen can all also be early signs of prostate cancer and, again, should be checked out.

Any changes in moles or freckles, for example changing shape, colour, itching or bleeding, is worth monitoring closely and potentially getting checked out by a doctor, as it can be a sign of melanoma skin cancer.

We’ve already mentioned the value here of hairdressers, barbers and beauticians in this context; it can be something to mention next time you're visiting and ask them to look out for any changes.

It also, of course, stands to reason to cover up when out in the sun and wear proper protective sunscreen, even if it is hazy or overcast, particularly during the summer months.

The charity Blood Pressure UK's annual Know your Numbers! Week takes place during September and is designed to highlight the perils of high blood pressure as a potential killer of people of all ages, especially as it is a condition that normally has no symptoms.

Its campaign is designed to a) educate people around what is high blood pressure and how to take your blood pressure and b) lifestyle tips and changes (such as healthier eating and more exercise) that can help bring your blood pressure down.

This is also something you can engage with, and not just during September. You can easily buy off-the-shelf blood pressure monitors quite cheaply, and it does make sense to 'know your numbers' from time to time.

As this handy NHS explainer outlines, most healthy adults will have a blood pressure reading of between 90/60mmHg and 120/80mmHg. High blood pressure, on the other hand, tends to be anything above 140/90mmHg. Bear in mind, of course, a reading may be affected by what you have been doing - it's probably not sensible, for example, to take a reading straight after exercise as it probably will be artificially high.

At the same time, it can be valuable to know how to take your pulse. Most adults have a resting heart rate between 60 and 100 beats per minute (bpm). So, it can make sense to see a GP to get checked if you think your heart rate is continuously above 120bpm or below 40bpm, although it may simply be that this is normal for you. Again, the NHS has a handy guide here.