Bagong Taon na naman and of course most of us want to take the time to rethink and revisit our health goals. In looking how to improve our health, I’ve looked into some ways on how we can measure our health so we can better ourselves.
Body Mass Index
- Ratio of weight and the square of height.
- Normal is from 18.5 to 25
- More than 25-<30 would mean either overweight or obese; less than 18.5 means undeweight
- Indicator of visceral or belly fat. And this fat is a predictor of obesity-related disease risk than overall body fat
- The normal waist circumference for females is less tthan 35 inches and for men is less than 40 inches.
- Some professionals measure the waist hip ratio. The normal for males is 0.9 females 0.85€
Level of hydration from amount of water you drink.
- It is a common notion that 8 glasses is enough but this not always the case
- Lot of factors to consider such as the gender, activity level, climate.
- More practical to gauge using the color of urine. It should have pale yellow color or lighter
- Increasing blood pressure could be an indication of overall cardiovascular health
- Anything more than 120/80 would mean regular monitoring
- By age 20, cholesterol levels should be checked at least every 5 years; much more frequent if there are other risk factors
Blood Sugar Levels
- Fasting Blood sugar tells us the amount of sugar that remains in the blood after not eating for 8 hours or so. FBS of 100 mg/dL is normal
- People with normal sugar levels should get tested about every 3 years
Servings of Vegetables Eaten
- The more servings of non starchy vegetables and fruit eaten each day, the better for over all health
- Eat more vegetables compared to processed food and high glycemic index food
- Half of your meal plate should be filled with vegetable
Time spent Moving
- Exercise and physical activity is important to maintain strong bones, reduce risk of diabetes and improve mood
- Exercise at least 30 minutes a day to lower risk of early death
Amount of alcohol taken
- Excessive alcohol can lead to development ceratin cancers, heart disease, liver disease
- Excessive drinking (CDC) – 3+ drinks in a single occasion for women; 4+ drinks in a single occasion for men; 7+ drinks per week women; 14+ drinks per week for men
- Drinking moderate is equal to one drink a day for women and up to 2 drinks per day for men
- If you don’t drink alcohol, there is no reason to start
Hours Spent Sleeping
- Sleep deprivation may lead to hypertension, daibetes and heart disease
- Adults over 18 should get 7-9 hours of sleep daily
So there you have it. Just by monitoring or looking after these simple ways, you are already helping your body towards being a better you.
HAPPY NEW YEAR!