1. Ta med en handspegel, fyll ett glas med vatten och ställ dig på en plats med ordentlig belysning.
2. Håll spegeln så att den undre delen av halsen syns. Luta huvudet lite snett bakåt och justera spegeln så att samma område som tidigare syns.
3. Ta en klunk vatten och håll ögonen på halsen i spegeln. Ta flera klunkar. Titta på den undre halvan av halsen (under adamsäpplen men ovanför nyckelbenet). Syns det några bulor eller förstoring av halsen? Känn med handen på halsen också.
4. Luta huvudet lite snett bakåt åt andra sidan, ta en klunk vatten i taget och studera halsen i spegeln och känn på den igen.
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Om man märker några förändringar, t.ex. att under delen av halsen ser tjockare ut eller att det dyker upp någon knöl, ska man kontakta vårdcentralen och få det kollat av en läkare.
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