5 Things You Can Do Today for Your Long-Term Health
Staying healthy doesn’t start with the first symptoms. This article presents five concrete, medically grounded actions you can take to actively support your long-term health – from preventive care and lifestyle choices to mental well-being.
In short
Long-term health starts with prevention: attend preventive check-ups and have your vaccination status checked regularly. Discuss family health risks openly and have new symptoms assessed by a doctor early on. Small, realistic changes in physical activity, diet, alcohol and nicotine, together with attention to your mental health, complete the picture.
Health is a continuous process – not the result of a one-time action. In general practice, we see daily how much of a difference proactive action can make. The Federal Ministry of Health emphasizes the importance of early counseling, individual risk assessment, and targeted health promotion. [1]
Five recommendations that keep you healthy in the long term
Below you’ll find five medically based recommendations to help you maintain your health in the long term and detect illnesses early.
5 things you can do today
Make use of preventive check-ups – including vaccination status checks
The check-up for those over the age of 35 is covered by statutory health insurance and is recommended every three years. [2] A one-time check-up is also available between the ages of 18 and 34. In addition, it makes sense to regularly check your vaccination status. Vaccinations against tetanus, diphtheria, pertussis, as well as seasonal and regional (e.g. TBE) or age-related vaccinations (e.g. against influenza or pneumococci) can be individually adjusted and refreshed if necessary. [4]
Identify and assess family health risks
Conditions such as type 2 diabetes, cardiovascular diseases, or certain cancers frequently occur within families. During a medical history assessment, it is therefore useful to openly discuss familial risks.
Recognize physical changes early and seek medical advice
Symptoms such as unintended weight loss, persistent fatigue, digestive issues, or new skin changes should be assessed by a doctor at an early stage. Primary care provides the structural framework to classify such symptoms, initiate further diagnostics if necessary, and advise patients on appropriate next steps.
Reflect on lifestyle factors – realistically and individually
Lack of physical activity, unbalanced diet, excessive alcohol consumption, and tobacco use are among the modifiable risk factors for a variety of chronic diseases. Medical counseling does not aim for perfection, but for realistic, individually achievable changes that can be established sustainably.
Understand mental health as a key part of healthcare
Mental burdens such as chronic stress, sleep disorders, depressive symptoms, or anxiety disorders have a significant impact on quality of life and often also on physical illnesses. In general medical practice, they are a fixed part of care. Early conversations, assessment of the stress situation, and — if necessary — referral to specialized care are required. Proven care pathways are available. [3]
Did you know that, according to the World Health Organization (WHO), up to 80% of heart diseases, strokes, and type 2 diabetes — as well as over one third of all cancer cases — could be prevented simply by reducing common risk factors such as tobacco use, unhealthy diet, physical inactivity, and harmful alcohol consumption? [5]
Long-term health requires attention, continuity, and reliable medical support. Primary care serves as the central access point — for prevention, counseling, and coordination of further steps. Take advantage of the opportunities available to you — not just when illness occurs, but ideally in a preventive way.
Sources
- Bundesministerium für Gesundheit (o.J.). Früherkennung & Vorsorge.
- Bundesministerium für Gesundheit (o.J.). Gesundheits-Check-up.
- DGPPN (2019). S3-Leitlinie/Nationale VersorgungsLeitlinie Unipolare Depression.
- Ständige Impfkommission (STIKO) (2024, 23. Januar). Impfkalender 2025.
- WHO (2021). Noncommunicable diseases: Key facts (13 April 2021).