By Dr. Juleen Qandah, Emergency Physician & MV Living Medical Edito
A new year naturally inspires us to refresh our goals, declutter our homes, and reset our routines, but it’s also the perfect time to hit “reset” on your health. Not with trendy cleanses or unrealistic resolutions, but with evidence-based choices that create long-term vitality.
Think of January as your annual medical audit. The same way we winterize cars, review finances, or purge closets, we should recalibrate the body: update screenings, rethink habits, tune up mental health, and set ourselves up for a year of strong energy, disease prevention, and longevity.
Below is your 2026 Medical Reset Checklist, tailored by age group and sex, and infused with practical, empowering tips to help you walk into the new year with clarity and confidence.
THE “NEW YEAR, NEW YOU” MINDSET
Before we get into screening lists, here’s the paradigm shift:
Health isn’t simply the absence of disease; it’s the presence of capacity.
Energy. Strength. Sleep. Mental clarity. Stress resilience. Mobility. Joy.
In 2026, let’s focus less on restriction and more on replenishment:
- Add foods that support you, not diets that punish you
- Add movement you enjoy, not workouts you dread
- Add relationships and routines that give you oxygen
- Add medical knowledge so you can advocate for yourself
A knew you means you understand your body and use that knowledge to thrive.
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THE UNIVERSAL HEALTH CHECKLIST
✓ Blood Pressure Check
Hypertension remains a silent cause of stroke and heart disease in our region. Aim for <130/80.
✓ Updated Labs (every 1–2 years unless high risk)
- CBC/CMP (baseline health)
- Lipid panel
- A1c
- TSH (especially women >40)
- ApoB & Lipoprotein(a) if family history of heart disease
- Vitamin D (common deficiency in Upstate NY winters)
✓ Mental Health Screening
Ten minutes with a PHQ-9 or GAD-7 can save years of silent suffering.
Normalize this: everyone should check in on their stress, mood, and sleep.
✓ Skin Check
We have fewer sunny days, yet skin cancers still show up in January exams. Do a self-check or book dermatology.
✓ Dental & Vision
Prevention beats repair — especially with gum health’s connection to heart disease.
✓ Update Vaccines
- Flu (yearly)
- COVID booster (if due)
- Tdap/Td (every 10 years)
- Shingles (50+)
- Pneumonia (65+, or younger if chronic illness)
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AGE & SEX–BASED CHECKLISTS
AGES 18–39
Women
- Pap smear every 3 years
- HPV vaccination if not completed
- Discuss menstrual irregularities, fertility plans, or PCOS symptoms
- Baseline cholesterol by age 20; ApoB if family history
- Mental health/lifestyle check: sleep, stimulant use, stress load, exercise routine
Men
- Blood pressure yearly
- Cholesterol screening at least once in 20s; earlier if family history
- Testicular self-exam monthly
- Mental health and alcohol-use check — men under 40 are often overlooked
- STD screening if at risk
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AGES 40–64
This is the decade where early detection changes everything.
Women
- Annual mammogram beginning at 40
- Bone density test (DEXA) if post-menopausal or risk factors
- Thyroid screening every 1–2 years
- Colon cancer screening starting at 45
- Review perimenopause symptoms: sleep, hot flashes, metabolism shifts
- Heart health assessment: ApoB, Lp(a), A1c, blood pressure
Men
- Colon cancer screening starting at 45
- Prostate cancer discussion at 50 (or 45 if African American or family history)
- Cholesterol, ApoB, A1c every 1–2 years
- Abdominal aortic aneurysm ultrasound once at 65 if ever smoked
- Testosterone symptoms review (fatigue, muscle loss, libido changes)
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AGES 65+
This is about optimizing longevity and mobility, not limiting life.
Key Priorities:
- Annual Medicare Wellness Visit
- Fall-risk screening
- Cognitive screening (normalizes the conversation early)
- Vision + hearing checks
- Vaccines: shingles, pneumonia, flu, COVID
- Continue cancer screenings as appropriate for life expectancy and health
- Consider cardiology review if BP, lipids, or symptoms have changed
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Top 10 Medical Tests to Kick Off the New Year
- Comprehensive Metabolic Panel (CMP)
Checks liver, kidney function, and electrolytes – your body’s “operating system” status.
- Lipid Panel + ApoB
ApoB is the true particle count that predicts heart disease more accurately than LDL alone.
- Lipoprotein(a)
A genetically inherited risk factor – The Mohawk Valley has a higher-than-average rate of premature Coronary Artery Disease, making this extremely important.
- Hemoglobin A1c
Shows your average blood sugar over the last 3 months. Detects diabetes years earlier than fasting glucose.
- High-Sensitivity CRP
A measure of inflammation – elevated levels correlate with cardiovascular disease risk.
- Thyroid Panel (TSH ± Free T4/T3)
Women over 40 have particularly high rates of undiagnosed thyroid disease.
- Vitamin D Level
Upstate NY’s long winters mean nearly 70% of adults are deficient, affecting immunity, mood, and bone health.
- Colon Cancer Screening (Colonoscopy or Cologuard)
If you’re 45+, this saves lives by catching polyps before they become cancer.
- Mammogram or Prostate Screening
Depending on sex. Early detection reduces mortality by up to 40%.
- DEXA Scan
Most people don’t know osteoporosis starts silently in your 40s. A DEXA scan reveals bone strength early.
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Did you know?
⭐ 1. “Your heart attack risk is measurable 10–20 years before you ever feel a symptom.”
ApoB and Lp(a) testing identify risk long before plaque becomes dangerous.
⭐ 2. “Walking just 8 minutes a day lowers your all-cause mortality by 15%.”
Data shows small, consistent movement is more powerful than sporadic intense workouts.
⭐ 3. “Sleep deprivation elevates blood pressure the very next day.”
Just one bad night boosts sympathetic tone and inflammation.
⭐ 4. “Women’s heart disease looks different and often gets missed.”
Nausea, fatigue, jaw pain, or shortness of breath may be more common than chest pain.
⭐ 5. “After age 40, you lose 1% of muscle each year unless you strength train.”
Muscle mass is one of the strongest predictors of longevity and independence.
⭐ 6. “Upstate New Yorkers have some of the highest Vitamin D deficiency rates in the country.”
It’s the long winter + indoor lifestyle and it affects mood, immunity, and bone health.
⭐ 7. “Most colon cancers start as polyps that could have been removed years earlier.”
A colonoscopy is preventive, not diagnostic.
⭐ 8. “Mental burnout mimics medical illness: brain fog, palpitations, dizziness, fatigue.”
A mental health check-in often changes someone’s entire year.
⭐ 9. “Hydration alone can improve headaches, energy, and kidney function.”
Most adults are mildly dehydrated, especially in the winter.
⭐ 10. “People with strong social ties live 5–7 years longer.”
Community is literally medicine.
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THE 5-PILLAR HEALTH RESET
These are simple, powerful shifts to carry into the whole year.
- Movement You Enjoy
Walking, pickleball, winter hikes, strength training, dance – joy fuels consistency.
- Metabolic Health First
Stable blood sugar beats willpower. Small swaps go far: fiber first, protein centered meals, limiting sugary drinks, and prioritizing whole foods.
- Mental Hygiene
Treat stress like blood pressure – measure, manage, and monitor. Meditation, therapy, journaling, proper sleep hygiene.
- Preventive Screenings
Most life-threatening illnesses give warning signs years in advance. Testing is empowerment.
- Community & Purpose
Social connection strongly predicts longevity – stronger than exercise in some studies. Join a group, volunteer, create a routine that lifts you.
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The goal of a new year isn’t perfection. It’s awareness. When you understand your body, your risks, and your strengths, you step into the year with power. This January, give yourself the gift of knowing your numbers, knowing your needs, and knowing your path forward. Here’s to a healthier, stronger, more vibrant 2026 for the entire Mohawk Valley.
