5 Things You Can Do Today for Your Long-Term Health

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]

Below you’ll find five medically based recommendations to help you maintain your health in the long term and detect illnesses early.

‍

‍

Make use of preventive check-ups – including vaccination status checks

Regular preventive check-ups are an essential part of early detection. The check-up for those over the age of 35 is covered by statutory health insurance and is recommended every three years. [2] It includes a physical examination, blood and urine tests, and an assessment of individual risk factors.

A one-time check-up is also available between the ages of 18 and 34. In this age group, it mainly consists of a medical history, a physical exam, and, if medically indicated, blood work. [2]

‍

‍

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. These can influence the selection and frequency of preventive measures and lifestyle modification recommendations.

‍

Recognize physical changes early and seek medical advice

Being attentive to changes in one’s own health status is a key component of health literacy. 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.

‍

‍

Reflecting 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.

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]

Physical activity, nutrition, and the handling of alcohol and nicotine are therefore key levers where even small changes can have a long-term impact.

‍

Understanding Mental Health as a Key Component 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]

‍

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.

‍

‍

References

1. Bundesministerium für Gesundheit (o.J.). Früherkennung & Vorsorge. https://www.bundesgesundheitsministerium.de/themen/praevention/frueherkennung-vorsorge.html  
2. Bundesministerium für Gesundheit (o.J.). Gesundheits-Check-up. https://www.bundesgesundheitsministerium.de/checkup.html 
3. DGPPN (2019). S3-Leitlinie/Nationale VersorgungsLeitlinie Unipolare Depression. https://register.awmf.org/assets/guidelines/nvl-005l_S3_Unipolare-Depression_2023-07.pdf 
4. Ständige Impfkommission (STIKO) (2024, 23. Januar). Impfkalender 2025. https://www.rki.de/DE/Themen/Infektionskrankheiten/Impfen/Staendige-Impfkommission/Empfehlungen-der-STIKO/Empfehlungen/Impfkalender.html‍
5. WHO (2021). Noncommunicable diseases: Key facts (13 April 2021).https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases

‍