Illuminating the Unseen: Your Definitive Guide to Checking Hard-to-See Areas for Optimal Health

In the intricate tapestry of human health, proactive vigilance is paramount. We diligently monitor our diet, track our exercise, and attend regular check-ups. Yet, what about the hidden corners of our bodies, the areas we rarely see or consciously examine? These “hard-to-see” regions – from the elusive skin folds to the often-ignored oral cavity and the less-accessible back – can harbor crucial clues about our well-being, signaling everything from benign changes to serious conditions. Neglecting these areas is akin to ignoring the foundational cracks in a building; eventually, what starts as minor can escalate into major problems.

This comprehensive guide delves deep into the art and science of checking these often-overlooked parts of your body. We will equip you with the knowledge, tools, and actionable strategies to transform passive ignorance into empowered self-awareness. Moving beyond superficial advice, we’ll provide detailed explanations, concrete examples, and practical tips that empower you to take a more holistic and proactive approach to your health. By the end of this guide, you will possess the confidence and capability to illuminate the unseen, becoming a more effective advocate for your own health.

The Critical Importance of Uncovering the Hidden: Why Hard-to-See Areas Matter

Our bodies are complex, dynamic systems. While we might focus on obvious symptoms or visible changes, many health issues manifest subtly in areas that escape casual inspection. Ignoring these regions can lead to:

Delayed Diagnosis: Many conditions, particularly skin cancers, infections, or inflammatory processes, can begin in secluded areas. Late detection often leads to more aggressive treatments and poorer prognoses.
Progression of Minor Issues: A small rash in a skin fold, if left unaddressed, could evolve into a widespread fungal infection. A tiny canker sore on the back of the tongue might indicate an underlying nutritional deficiency.
Compromised Quality of Life: Persistent discomfort, itching, or pain in hard-to-reach areas can significantly impact daily activities, sleep, and overall well-being.
Missed Opportunities for Prevention: Early detection of precancerous lesions, for instance, allows for timely intervention and prevents progression to full-blown cancer.

Understanding the unique challenges associated with examining these areas – limited visibility, awkward angles, and sometimes discomfort – is the first step toward overcoming them. This guide aims to demystify the process, making it accessible and empowering for everyone.

Strategic Self-Examination: Tools and Techniques for Effective Inspection

Before diving into specific body parts, let’s establish a foundational toolkit and set of techniques that will maximize your ability to conduct thorough self-examinations.

Essential Tools for Enhanced Visibility

While your eyes are your primary tool, augmenting them with a few simple items can make a world of difference:

Good Lighting: This is non-negotiable. Natural daylight is ideal, but a well-lit room with bright, even illumination is crucial. Consider a portable, bright LED flashlight for focused inspection of shadowed areas. Example: When checking your scalp, stand near a window or use a bright desk lamp directed at your head.
Full-Length Mirror: Essential for overall body assessment and for positioning yourself to see your back and other large areas. Example: Use your full-length mirror to get a general overview of your posture and any visible skin changes on your back before using a handheld mirror for details.
Handheld Mirror (preferably with a magnifying side): This is your best friend for detailed inspection of small, recessed, or angled areas. A magnifying side can help you spot subtle changes like moles, skin tags, or small lesions. Example: Hold a handheld mirror to view the back of your earlobe or the crease behind your knee.
Smartphone Camera with Flash/Video: Modern smartphone cameras are powerful tools. Use them to take photos or videos of areas you can’t easily see directly. The flash can provide excellent illumination, and the ability to review images later allows for closer scrutiny. Example: Take a series of photos of your back or the soles of your feet from different angles to review for new moles or rashes.
Comb or Hairdryer: For scalp and hair examination, a comb helps part the hair, and a hairdryer can help dry and separate hair strands for better visibility of the scalp. Example: While looking in a mirror, use a comb to systematically part your hair in sections to check for scalp redness, flaking, or suspicious moles.
Dental Mirror/Tongue Depressor (Optional, for advanced oral checks): For those wanting to delve deeper into oral health, these can be useful for examining the back of the throat and under the tongue. Example: Use a clean tongue depressor to gently press down on your tongue to see your tonsils or the back of your soft palate.

General Techniques for a Thorough Scan

Beyond the tools, adopting a systematic approach is key to avoiding missed spots:

Systematic Scan: Don’t just randomly glance. Mentally divide the area into sections and inspect each one methodically. Example: When checking your feet, start with the toes and move down to the sole, then the heel, and finally the top of the foot and ankle, checking each section individually.
Good Posture and Positioning: Contort your body as needed to gain the best possible angle. Don’t be afraid to sit, stand, or lie down to get a clear view. Example: To check your armpits, raise your arm high over your head and turn your torso slightly to expose the entire area.
Palpation (Gentle Touching): Visual inspection is primary, but touch can reveal what sight cannot. Gently feel for lumps, bumps, tenderness, or changes in skin texture. Use the pads of your fingers, not just the fingertips. Example: Gently palpate your neck for swollen lymph nodes, or run your fingers along your scalp to feel for any raised bumps or unusual textures.
Mirror Maneuvers: Practicing with two mirrors (full-length and handheld) is essential for viewing your back. Stand with your back to the full-length mirror and use the handheld mirror to reflect the image. Experiment with angles. Example: To see your lower back, stand facing away from the full-length mirror, hold the handheld mirror in front of you, and adjust the angle until your lower back is visible in the reflection.
Patience and Persistence: Don’t rush. Take your time, especially when you’re first learning to self-examine. What you miss today, you might catch tomorrow. Example: Dedicate 5-10 minutes once a month to a thorough skin self-exam, rather than a quick glance.

Decoding the Hidden Landscapes: Specific Hard-to-See Areas and How to Check Them

Now, let’s break down the specific hard-to-see areas, detailing what to look for and how to conduct effective self-examinations.

1. The Back: Your Personal Blind Spot

The back is arguably the largest and most challenging “hard-to-see” area. It’s also a common site for sun damage and, consequently, skin cancers like melanoma.

What to Look For:

Moles (Nevi): Pay close attention to new moles, changes in existing moles (size, shape, color, symmetry, border), and moles that itch, bleed, or are painful (ABCDEs of melanoma).
Rashes: Redness, scaling, itching, or bumps.
Skin Tags: Small, soft growths of skin. While usually harmless, monitor any changes.
Bumps or Lumps: Any new or growing lumps under the skin.
Dry Patches or Lesions: Persistent dry, scaly, or crusty patches that don’t heal.

How to Check Your Back:

The Double-Mirror Technique: Stand with your back to a full-length mirror. Hold a handheld mirror in front of you, reflecting your back. Angle the handheld mirror to view different sections (upper back, middle back, lower back, sides). Take your time and systematically scan. Concrete Example: Start by checking your shoulders and upper back. Slowly move the handheld mirror down your spine, inspecting each side as you go. Then, turn slightly to examine your flanks and sides.
Smartphone Camera: Have a partner take photos of your back, or use a timer and prop your phone up to capture images. This allows you to review the images closely. Concrete Example: Set your phone to video mode, prop it up to capture your entire back, and slowly turn your body, ensuring the camera records all angles. Review the video afterward, pausing to zoom in on suspicious areas.
Partner Assistance: If you have a trusted partner, ask them to regularly inspect your back. They have the best vantage point. Instruct them on what to look for (new or changing moles, unusual spots). Concrete Example: During your monthly skin check, ask your partner to methodically scan your entire back, paying special attention to areas you’ve identified as sun-exposed or where you have many moles.

2. The Scalp: A Hidden Canvas

The scalp, often covered by hair, is another frequently neglected area susceptible to sun damage, skin conditions, and even benign or malignant growths.

What to Look For:

Moles or Bumps: Any new or changing moles, especially those that are dark, irregularly shaped, or bleed.
Redness or Inflammation: Patches of redness, swelling, or tenderness.
Flaking or Scaling: Persistent dandruff-like flakes, crusts, or scabs.
Sores or Lesions: Any non-healing sores or ulcers.
Hair Loss Patterns: While not directly a “spot” check, unusual patterns of hair loss can indicate underlying health issues.

How to Check Your Scalp:

Systematic Parting: In good lighting, use a comb to systematically part your hair, section by section, starting from the front hairline and moving towards the back of your neck. Inspect the skin between the parts. Concrete Example: Start at your forehead, creating a part down the middle. Examine the exposed scalp. Then, create a new part about an inch to the side and repeat, continuing until you’ve covered your entire head.
Handheld Mirror for Crown and Back: Use a handheld mirror to view the top and back of your head. You may need to use another mirror (like a full-length one) to help position yourself. Concrete Example: Stand with your back to a full-length mirror, hold a handheld mirror above your head, and angle it to see your crown. Then, lower the handheld mirror to view the back of your scalp.
Palpation: Gently run your fingertips across your entire scalp, feeling for any lumps, bumps, tender spots, or changes in texture. Concrete Example: While shampooing or conditioning your hair, use your fingertips to feel every inch of your scalp, noting any unusual firmness, tenderness, or raised areas.
Blow Dryer Assistance: After washing your hair, use a blow dryer to thoroughly dry and separate the strands, making the scalp more visible. Concrete Example: While blow-drying your hair, use your fingers to lift sections of hair, allowing the airflow to reveal more of your scalp for inspection.

3. Ears: Front, Back, and Inner Folds

Our ears, particularly the less visible parts, are vulnerable to sun exposure, skin conditions, and even signs of systemic diseases.

What to Look For:

Outer Ear (Pinna): Moles, sun damage (redness, scaling), sores, or lesions on the helix (outer rim) and antihelix (inner rim).
Behind the Ear: Rashes, redness, scaling, skin tags, or non-healing sores, especially in the skin crease where the ear meets the head.
Ear Canal Opening: Any discharge, redness, swelling, or unusual growths. (Do NOT insert anything into your ear canal for self-examination beyond what you can see at the opening).

How to Check Your Ears:

Front: Use a handheld mirror to examine the front of your ears, paying attention to the intricate folds and creases. Concrete Example: Hold the handheld mirror in front of your ear, tilting your head slightly to see the outer rim and the bowl of your ear.
Behind the Ear: Pull your ear forward and use a handheld mirror to examine the skin behind it, including the crease. Concrete Example: With one hand, gently pull your earlobe forward while holding the handheld mirror with the other, carefully inspecting the entire area behind your ear, especially where it attaches to your head.
Ear Canal Opening: Tilt your head and use a flashlight to illuminate the opening of your ear canal. Only look at the outermost part. Concrete Example: Hold a small flashlight near your ear and gently pull your earlobe down and back to straighten the canal slightly, allowing you to see the external opening for any obvious issues.

4. Neck and Throat: More Than Just a Pretty Curve

Beyond the easily visible front of the neck, the sides and back harbor crucial structures, including lymph nodes and the thyroid gland.

What to Look For:

Swelling or Lumps: Any new or persistent swelling, particularly on the sides or front of the neck (lymph nodes, thyroid nodules).
Skin Changes: Moles, rashes, or discoloration, especially at the hairline or where clothing rubs.
Tenderness or Pain: Persistent discomfort when swallowing or touching specific areas.

How to Check Your Neck and Throat:

Visual Scan: In good light, slowly turn your head from side to side, looking at the skin and contours of your neck. Tilt your head back to examine the underside of your chin and jawline. Use a handheld mirror for the back of your neck. Concrete Example: Stand in front of a mirror. Slowly turn your head to the right, looking at the left side of your neck. Then turn to the left, looking at the right side. Finally, tilt your head back to expose the front and under your chin.
Palpation of Lymph Nodes: Gently feel along the sides of your neck, under your jaw, and behind your ears for swollen or tender lumps. Use the pads of your fingers in small, circular motions. Concrete Example: Starting just behind your ears, gently move your fingertips downwards along the sides of your neck, feeling for any pea-sized or larger bumps. Then, feel under your jawline and chin.
Thyroid Palpation (Gentle): Place your fingers on either side of your windpipe, just below your Adam’s apple (or the equivalent area). Swallow while feeling for any lumps or changes in symmetry. If you feel anything unusual, consult a doctor. Concrete Example: Rest your index and middle fingers on either side of your trachea, just above your collarbone. Swallow a sip of water. As you swallow, feel for any bumps or asymmetry in the thyroid gland area.

5. Armpits: A Hidden Hotspot

Armpits are warm, moist environments, making them prone to certain skin conditions and a key location for lymph nodes.

What to Look For:

Rashes or Irritation: Redness, itching, or scaling, often due to friction, sweat, or deodorants.
Lumps or Swelling: Lymph nodes can swell due to infection or, less commonly, cancer. Feel for any new, persistent, or growing lumps.
Skin Tags: Common in this area due to friction.
Discoloration: Darkening of the skin (acanthosis nigricans) can be a sign of insulin resistance.

How to Check Your Armpits:

Visual Inspection: Raise your arm high over your head to expose the entire armpit. Use a handheld mirror if needed to get a clear view. Concrete Example: Stand in front of a mirror, raise your right arm straight up, and look at your right armpit. Then switch arms. For a closer look, use a handheld mirror to view the entire area.
Palpation: With one arm raised, use the fingertips of your opposite hand to gently feel across the entire armpit area, pressing gently against the rib cage. Feel for any lumps or tender spots. Concrete Example: To check your right armpit, raise your right arm and place your left hand’s fingertips in your armpit. Gently press and move your fingers in small circles across the entire armpit, from front to back and top to bottom, feeling for any abnormal lumps.

6. Elbows and Knees: The Bony Joints

While seemingly straightforward, the backs of the elbows and knees, and the joint creases, are prone to specific skin conditions.

What to Look For:

Dryness, Scaling, or Redness: Common sites for psoriasis or eczema.
Rashes: Especially in the creases due to friction and moisture.
Lumps or Swelling: Less common, but can indicate cysts or inflammatory conditions.

How to Check Your Elbows and Knees:

Back of Elbows: Extend your arm fully and turn your elbow towards a mirror. Bend your arm to stretch the skin and then straighten it to observe any changes. Concrete Example: Hold your arm straight out in front of you, palm up, and turn your elbow towards a handheld mirror to inspect the bony prominence and surrounding skin. Then, bend your arm to see how the skin stretches and folds.
Back of Knees (Popliteal Fossa): Sit down and bend your knee to expose the crease. Use a handheld mirror. Stand up and straighten your leg to observe the area. Concrete Example: Sit on a chair, bend your knee sharply, and use a handheld mirror to view the crease at the back of your knee. Look for any redness, rashes, or unusual skin texture.

7. Groin and Genital Area: A Zone of Sensitivity

Due to privacy, cultural norms, and often embarrassment, this area is frequently overlooked. However, it’s susceptible to infections, skin conditions, and even sexually transmitted infections (STIs).

What to Look For (General – Consult a Doctor for Specific Concerns):

Rashes, Redness, Itching: Common due to moisture, friction, or fungal infections.
Bumps, Sores, or Lesions: May indicate STIs, folliculitis, or other skin conditions.
Swelling or Lumps: Lymph nodes in the groin can swell (similar to armpits).
Unusual Discharge (for genitals): Any changes in color, odor, or consistency.

How to Check Your Groin and Genital Area (Self-Examination):

Good Lighting and Mirror: Use a handheld mirror and good lighting to inspect the skin folds of the groin, upper thighs, and external genital area. Concrete Example: Sit or stand in a comfortable position, use a handheld mirror to view the creases where your thighs meet your torso. Gently spread the skin folds to see inside them.
Systematic Scan: For men, check the scrotum, penis, and pubic area. For women, check the labia, clitoral area, and pubic area. Concrete Example (Men): Gently lift the penis to examine the underside, and then examine the scrotum, looking for any skin changes, lumps, or sores. Gently roll each testicle between your thumb and fingers for any lumps (testicular self-exam). Concrete Example (Women): Gently separate the labia to view the inner folds and the area around the clitoris, looking for any unusual bumps, sores, or changes in color.
Palpation: Gently feel for any lumps or tenderness in the groin area, particularly where the legs join the torso (inguinal lymph nodes). Concrete Example: Gently press your fingertips into the crease between your thigh and lower abdomen, feeling for any swollen, tender, or firm lumps.

Important Note: For any suspicious findings in the groin or genital area, or any concerns regarding STIs, _always consult a healthcare professional. Self-diagnosis in this area can be misleading and delay proper treatment._

8. Feet: The Foundation of Mobility

Our feet carry us through life, yet they are often neglected until pain or problems arise. The soles, between the toes, and under the nails are common sites for issues.

What to Look For:

Soles of Feet: Moles (even though sun exposure is limited, melanoma can occur here), calluses, corns, cracks, or non-healing sores.
Between Toes: Redness, scaling, itching (athlete’s foot), or cracks.
Toenails: Discoloration (yellowing, darkening), thickening, brittleness, or lifting (fungal infections, trauma).
Heels: Cracks, dryness, or peeling.

How to Check Your Feet:

Foot-Over-Knee Technique: Sit down and place one foot over the opposite knee to bring the sole into view. Use a handheld mirror for detailed inspection. Concrete Example: Sit on a chair, place your right ankle on your left knee. Use a handheld mirror to examine the sole of your right foot, moving the mirror from the heel to the toes.
Between the Toes: Gently spread your toes apart to inspect the skin between them. Look for peeling, redness, or white, soggy areas. Concrete Example: After showering, use a towel or your fingers to gently spread each toe and carefully examine the skin in the webbed spaces for any signs of fungal infection or irritation.
Toenail Inspection: Examine each toenail individually. Look for changes in color, texture, or any lifting from the nail bed. Concrete Example: Systematically check each toenail, observing its color, thickness, and whether it’s firmly attached to the nail bed. If you see any yellowing or crumbling, it might be a fungal infection.
Arch and Sides: Don’t forget the arches and sides of your feet.

9. Oral Cavity: Beyond the Daily Brush

Beyond brushing and flossing, a quick visual check of your entire mouth, including the less-seen areas, can be crucial for detecting early signs of oral cancer or other issues.

What to Look For:

Under the Tongue: White or red patches, sores that don’t heal, lumps. This is a common site for oral cancer.
Sides of the Tongue: Similar to under the tongue, look for unusual patches or sores.
Back of the Throat/Tonsils: Redness, white spots, swelling, or any unusual growths.
Inner Cheeks: White or red patches, sores.
Gums: Redness, swelling, bleeding, or receding gum lines.
Hard and Soft Palate (Roof of Mouth): White or red patches, lumps, or sores.

How to Check Your Oral Cavity:

Good Lighting and Mirror: Stand in front of a mirror with good lighting. A small flashlight can be helpful for illumination inside the mouth. Concrete Example: Stand under a bright bathroom light. Open your mouth wide and shine a flashlight directly into your mouth to illuminate all areas.
Tongue Examination:
- Tip and Top: Stick out your tongue and examine the top and tip.
- Sides: Gently pull your tongue to one side with a clean finger or gauze to see the lateral borders. Repeat on the other side. Concrete Example: Grasp the tip of your tongue with a clean tissue or gauze and gently pull it to the left to fully expose the right side of your tongue. Inspect it thoroughly, then repeat for the other side.
- Under the Tongue: Lift your tongue to the roof of your mouth. Use a handheld mirror or angle your head to see the floor of your mouth and the underside of your tongue. This is a critical area. Concrete Example: Open your mouth wide, touch the tip of your tongue to the roof of your mouth behind your front teeth. Use a handheld mirror to view the area under your tongue and the floor of your mouth.
Cheeks and Gums: Pull your lips and cheeks away from your gums to inspect the inner surfaces. Concrete Example: Use your thumb and index finger to gently pull your upper lip upwards to expose your upper gums and the inside of your upper lip. Repeat for your lower lip and both cheeks.
Roof of Mouth: Tilt your head back and open wide to examine the hard and soft palate. Concrete Example: Tilt your head back as far as comfortable, open your mouth wide, and use a flashlight to illuminate the roof of your mouth (palate). Look for any discolored areas or lumps.
Back of Throat/Tonsils: Say “ahh” to lower your tongue and get a better view of your tonsils and the back of your throat. Concrete Example: Stand in front of a mirror, open your mouth wide, and say “ahh” to depress your tongue, allowing you to see your tonsils and the back of your throat. Look for any redness, white spots, or swelling.

10. Eyes: More Than Just the Iris

Beyond checking vision, the often-overlooked parts of the eye – the whites (sclera), inner eyelids, and surrounding skin – can reveal important health clues.

What to Look For:

Sclera (Whites of Eyes): Yellowing (jaundice), persistent redness, or unusual growths.
Inner Eyelids (Conjunctiva): Pale inner eyelids (anemia), redness, or small bumps.
Around the Eyes: Rashes, dryness, or new lumps on the eyelids or surrounding skin.

How to Check Your Eyes (External and Surrounding Areas):

Sclera: Look straight ahead in a mirror. Gently pull down your lower eyelid to fully expose the white of your eye. Look for any discoloration or unusual vessels. Concrete Example: Stand in front of a mirror, gently pull down your lower eyelid with one finger, and look at the white of your eye for any yellowing, excessive redness, or other abnormalities.
Inner Eyelids: Gently pull down your lower eyelid to see the pink inner lining (conjunctiva). To see the upper inner eyelid, gently pull the upper lid upwards while looking down. (This can be tricky; be gentle.) Concrete Example: While looking in a mirror, gently pull your lower eyelid downwards to expose the inner lining. Check for paleness (anemia) or redness.
Surrounding Skin: Examine the skin around your eyes for any new moles, skin tags, rashes, or dry patches. Concrete Example: Pay close attention to the delicate skin of your eyelids and the corners of your eyes for any suspicious spots or changes in texture.

When to Seek Professional Guidance: Recognizing Red Flags

Self-examination is a powerful tool for early detection, but it is not a substitute for professional medical advice. Knowing when to escalate your concerns is critical. Always consult a healthcare professional if you notice any of the following:

New or Changing Moles: Any mole that changes in size, shape, color, symmetry, or border; or that starts to itch, bleed, or become painful. This is especially true for moles on the back, scalp, or soles of the feet.
Non-Healing Sores or Lesions: Any cut, sore, or spot that doesn’t heal within 2-3 weeks, especially in the oral cavity or on sun-exposed skin.
Persistent Lumps or Swelling: Any new or growing lump, particularly in the neck, armpits, groin, or oral cavity, that persists for more than a few days.
Unexplained Rashes or Discoloration: Rashes that don’t respond to typical remedies, or persistent areas of unusual skin discoloration.
Pain, Tenderness, or Bleeding without Obvious Cause: Especially if it’s new, worsening, or unprovoked.
Any Concern or Doubt: If something just doesn’t feel right, or you have a nagging suspicion, trust your instincts and seek medical advice. It’s always better to be safe than sorry.

Integrating Self-Examination into Your Health Routine: Consistency is Key

The effectiveness of checking hard-to-see areas hinges on consistency and making it a routine. Here’s how to seamlessly integrate it into your life:

Schedule It: Just like you schedule dental check-ups, schedule a monthly or bi-monthly comprehensive self-examination. Pick a specific day (e.g., the first Sunday of every month). Concrete Example: Set a recurring reminder on your phone for “Health Self-Check” on the first Saturday of each month.
Make it a Habit: Connect it to an existing routine. Perhaps after your monthly shower or before getting dressed on a specific day. Concrete Example: After your monthly shower, before drying off completely, use the remaining moisture on your skin to make it easier to glide your fingers and check for lumps.
Document Your Findings (Optional but Recommended): For moles or suspicious spots, consider taking photos with your smartphone camera (ensure good lighting and a consistent background for comparison). Note the date and any observations. This creates a baseline for future comparison. Concrete Example: If you find a new mole on your back, take a clear photo of it with a ruler next to it for scale. Store it in a dedicated album on your phone or in a cloud storage service, noting the date and location.
Educate Loved Ones: Share this knowledge with family members or trusted partners. They can assist with examining your back and can also benefit from learning these techniques for themselves. Concrete Example: Sit down with your partner and demonstrate how you check your back, explaining what you look for, and then ask them to practice on you.
Stay Informed: Continually educate yourself about common health conditions and what to look for. Reputable health organizations provide excellent resources.
Don’t Panic: Finding something unusual doesn’t automatically mean it’s serious. Many skin changes are benign. The goal is early detection and peace of mind.

Conclusion: Empowering Your Health Journey Through Vigilance

Your body is a remarkable instrument, constantly communicating its state of being. By extending your health awareness to the hard-to-see areas, you transform from a passive recipient of symptoms into an active participant in your well-being. This guide has provided you with the definitive knowledge, practical tools, and actionable strategies to confidently explore these often-neglected regions. From the intricate folds of your ears to the often-hidden soles of your feet, you now possess the roadmap to illuminate the unseen.

Embrace this practice not out of fear, but out of empowerment. Regular, systematic self-examination of these critical areas is a proactive step that can lead to earlier detection, more effective treatment, and ultimately, a healthier, more confident you. Make it a non-negotiable part of your health regimen, and you will unlock a deeper level of self-awareness and control over your personal health journey. Your body deserves this meticulous attention, and the dividends it pays in peace of mind and improved health are immeasurable.