By Dr. Amarjeet Singh @ AJ | JomFit
In our earlier article, “Ageing Well Takes More Than Luck: Walk, Check and Stay Disciplined,” we discussed walking, medical reviews and personal responsibility.
But walking is only part of the picture.
There are blood tests, scans, scopes, heart assessments and cancer screening packages everywhere. Some promise reassurance through a long list of investigations.
So, what do we actually need? How often? What should we watch for ourselves? And how much protection comes from our daily choices?
A sensible health plan combines healthy habits, appropriate screening and prompt attention to symptoms. No single test can guarantee that we are free from every illness.
Start with your risks
Two people of the same age may need different checks.
Someone with diabetes, a smoking history or a parent who developed bowel cancer at a young age may need a different plan from someone without those risks.
At your next medical review, bring:
- Your medicines and supplements.
- Previous blood tests, scans and scope reports.
- Your vaccination record, if available.
- A family history of cancer, heart disease, stroke and diabetes, including ages at diagnosis.
- A written list of symptoms or changes.
Ask: “What am I at risk of, which checks are due, and what should happen after the results?”
Screening looks for disease in people without symptoms. Investigating symptoms is a separate matter. Someone passing blood should seek assessment rather than wait until they reach the screening age.
Food: build a routine you can maintain
Good nutrition supports health, but no food, juice, herb or supplement guarantees protection against cancer.
A useful everyday plate contains plenty of vegetables, a suitable portion of rice or other starch, and protein such as fish, eggs, chicken, tofu, dhal or beans. Choose whole grains more often and vary your food.
WHO recommends at least 400 grams of vegetables and fruit daily for adults, alongside a varied diet containing pulses, whole grains and suitable protein sources. who.int
For Malaysian households, practical changes include:
- Choose plain water more often than sweetened drinks.
- Order kurang manis, then gradually reduce sweetness further.
- Include vegetables at lunch and dinner.
- Choose whole fruit more often than juice.
- Reduce processed meats, salty snacks and frequent deep-fried meals.
- Watch portions, including sauces and gravies.
WHO advises adults to consume less than five grams of salt daily, counting salt already present in food and condiments. who.int
Older adults should also avoid eating so little that they lose strength. Unintentional weight loss deserves attention. People with kidney disease, diabetes or swallowing difficulties may need individual dietary advice.
Healthy eating must be affordable and repeatable. A balanced home-cooked meal can serve that purpose without expensive “superfoods”.
Keep walking—and maintain strength
Walking helps preserve fitness and independence. Aim gradually towards 150–300 minutes of moderate activity weekly, according to ability.
Add muscle-strengthening activity at least twice weekly. Older adults should also practise activities involving balance and functional strength on three or more days weekly. Walking alone does not cover every physical need. www.cdc.gov
Start where you are. Short walks, supported chair rises and adapted exercises can be useful beginnings.
Avoid tobacco, seek help to stop smoking, limit alcohol and protect time for sleep. These habits belong in the health plan alongside appointments.
Which checks should we discuss?
The following is a guide for discussion with a Malaysian clinician. Screening ages and intervals vary between guidelines, and abnormal results, family history or existing disease can change the schedule.
| Area | What to discuss | Typical timing or trigger |
|---|---|---|
| Blood pressure | Clinic measurement; home monitoring if advised | At least annually in older adults; more often when elevated or under treatment |
| Diabetes | Blood glucose or HbA1c | Malaysian guidance recommends annual screening from age 30, with earlier testing when risk warrants |
| Cholesterol and heart risk | Cholesterol, smoking, blood pressure, diabetes and family history | Establish a baseline; repeat according to results, risk and treatment |
| Kidney health | Kidney function and urine protein testing | Especially with diabetes, hypertension, known kidney disease or relevant medicines |
| Eyes, teeth and hearing | Vision, oral health and hearing assessment | Agree intervals based on findings; assess new problems promptly |
| Bone health | Fracture risk and whether a DXA bone-density scan is needed | Especially women aged 65+, or younger postmenopausal women at increased risk |
| Vaccinations | Influenza, COVID-19, pneumococcal, shingles and other relevant vaccines | Review eligibility and local recommendations during routine care |
The diabetes, blood-pressure and bone-screening entries reflect MOH and established preventive guidance; they are not a requirement for every person to undergo every test annually. www2.moh.gov.my
A heart review does not automatically require an ECG, treadmill test or heart scan. Routine resting or exercise ECG screening is not recommended for adults without symptoms who are at low cardiovascular risk. Further testing should answer a clinical question. www.uspreventiveservicestaskforce.org
Cancer: choose screening with evidence
Cancer comprises many different diseases. We cannot screen reliably for all of them through one blood sample or scan.
| Cancer | Screening to discuss |
|---|---|
| Bowel | Malaysian MOH guidance offers screening to average-risk adults aged 50–75, usually beginning with a stool blood test. Some international guidance begins at 45. Confirm the repeat interval locally; a positive result needs colonoscopy. |
| Breast | Discuss mammography according to age and risk. One established international recommendation is every two years for average-risk women aged 40–74; local practice may differ. |
| Cervical | Malaysian programmes target HPV testing at ages 30–65. A negative HPV test commonly allows a five-year interval; abnormal results require a different plan. |
| Lung | Low-dose CT is for selected people with substantial smoking exposure, rather than routine screening for everyone. |
| Prostate | Discuss whether PSA testing suits your age, family history and preferences, including the possibility of unnecessary investigations and treatment. |
These bowel, breast and cervical recommendations come from MOH, Malaysian government programmes and USPSTF guidance. www2.moh.gov.my
For lung screening, USPSTF criteria include ages 50–80, at least 20 pack-years of smoking, and current smoking or quitting within the past 15 years. A pack-year means smoking one pack daily for one year. Eligibility differs between guidelines, so discuss your history with a clinician. United States Preventive Services Taskforce
An annual colonoscopy is usually unnecessary after a normal, high-quality examination in an average-risk person; the usual interval is ten years. Polyps or increased risk can shorten it. pmc.ncbi.nlm.nih.gov
A stomach scope is different. It may investigate swallowing problems, persistent symptoms or bleeding, or monitor an established condition. People with diagnosed stomach changes need a specialist follow-up plan. Age alone does not determine the interval. www.niddk.nih.gov
Be cautious about packages implying that tumour markers or newer multi-cancer blood tests provide an “all clear”. Evidence that newer multi-cancer tests improve outcomes is still developing. They should not replace established screening. NCI
Know your body without becoming frightened of it
Self-awareness means noticing changes from your normal condition. It does not mean trying to diagnose yourself.
Pay attention to:
- A new or enlarging lump, including in the breast, neck or testicle.
- Breast skin changes, nipple changes or unexpected discharge.
- A changing mole or a sore that does not heal.
- Blood in urine or stool, or black, tarry stools.
- Persistent changes in bowel habits.
- Unexplained weight loss, prolonged fever or persistent unusual tiredness.
- A persistent cough, hoarseness or difficulty swallowing.
- Bleeding after menopause.
These changes can have non-cancerous causes, but they deserve medical assessment. There is no universal monthly self-examination routine that reliably excludes cancer. Normal self-checks never replace recommended screening.
Chest pressure, severe breathlessness, fainting or sudden facial drooping, arm weakness or speech difficulty require emergency assessment.
Put health into your calendar
Use one notebook or phone record:
Check | Last date | Result | Next due date | Follow-up
| When | Practical action |
|---|---|
| Every day | Move, eat balanced meals, take prescribed medicines and maintain sleep routines |
| Every week | Schedule walking, strength and balance sessions |
| Every month | Review whether you are keeping your habits and whether any new symptoms need attention |
| Your birthday month | Arrange a preventive review if due; update risks, medicines and screening dates |
| Midyear | Complete outstanding appointments and follow up abnormal results |
| Year-end | Review vaccinations, expenses and appointments due next year |
These are organisational reminders, not instructions to repeat every investigation yearly.
Before a test, ask about preparation, medicines, fasting, transport after sedation and when results will arrive. Do not stop prescribed medicines without instructions.
Self-discipline means completing the plan
Discipline is choosing a manageable routine and returning to it when life interrupts.
Book the walk. Prepare the meal. Attend the appointment. Obtain the result. Complete the follow-up.
Spend according to clinical need. A costly screening package cannot compensate for smoking, inactivity or repeatedly ignoring symptoms.
Our earlier walking article began with a simple message: protect the ability to live independently. Food, screening and body awareness extend that same responsibility.
Plan + Actions = Results.
Give your health a regular place in that plan.
Related reading: “Ageing Well Takes More Than Luck: Walk, Check and Stay Disciplined.” A clickable link can be added once the earlier article is published.
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Amarjeet Singh Sran (amarjeetsinghsran5@gmail.com) is a content creator under the Newswav Creator programme, where you get to express yourself, be a citizen journalist, and at the same time monetize your content & reach millions of users on Newswav. Log in to creator.newswav.com and become a Newswav Creator now!
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