1. Make a list of your current medications and supplements.
This includes any prescription medications, over-the-counter medications, and supplements you are taking. Be sure to include the dosage and frequency of each medication or supplement.
2. Note any recent changes to your medication or supplement regimen.
This could include starting a new medication, changing the dosage of a current medication, or stopping the medication altogether. If you have made any changes to your supplement regimen, be sure to note those as well.
3. List any allergies you have.
Include any allergies you have to medications, food, or other substances. Be sure to note how severe your allergy is and what symptoms it causes.
4. Record your blood pressure, heart rate, and weight.
You can do this at home with a digital blood pressure cuff and scale, or you can ask your doctor or nurse to measure these things for you at your next appointment.
5. Log any pain or unusual symptoms you are experiencing.
This could include anything from a headache to fatigue to gastrointestinal issues. Be sure to note when the symptom began, how long it lasts, and how severe it is.
6. Keep track of your daily food intake and exercise habits.
You can do this by keeping a food diary and logging your exercise routines. This will help you identify any patterns in your eating or activity level that could be affecting your health.
7. Track your sleep schedule and quality.
You can use a sleep tracker app or simply keep a log of how many hours you sleep each night and how well you feel rested when you wake up.
8. Update your list regularly and share it with your doctor or healthcare team.
Be sure to update your self-monitoring checklist on a regular basis, especially if you have made any changes to your medications, supplements, or lifestyle. It's also important to share your checklist with your doctor or healthcare team so they can provide the best possible care for you.