There are many tips on how to stay healthy, from how many glasses of water to drink a day, how many steps to walk, how many hours to sleep, how many minutes a day to exercise, how many portions of fruits and vegetables to eat... It can often be confusing to follow all these tips and not knowing how effective they are, but the good news is that you should actually know five key numbers, because they will tell you what's going on in your body.
What is your blood pressure?
Aim: between 90/60 and 120/80
High blood pressure (hypertension) rarely has noticeable symptoms and, if left untreated, increases the risk of serious problems such as heart attack and stroke, writes Gloria.
How to fix it: The lifestyle and habits you practice can help prevent and lower high blood pressure. It is advised to reduce the salt content of food and alcohol and to lose weight, i.e. maintain an appropriate body mass index. Also, exercise regularly, limit coffee to two cups a day, if you smoke, stop...
How to find out your number: You can ask your chosen doctor to measure your blood pressure, and also at home with a proven pressure device, following the advice on proper measurement at home.
What's your blood sugar?
Target: from 3.9 to 6.1 mmol/L of blood.
During the day, the sugar level normally changes after taking a meal, so two hours after eating it can rise to 6.7 to 7.8 mmol/L of blood.
High blood sugar causes diabetes, which if left untreated can have serious long-term effects such as nerve damage and cardiovascular disease.
How to fix it: Those diagnosed with prediabetes or diabetes should follow their doctor's diet and therapy recommendations, while everyone else is advised to follow a diet based on vegetables, fruits, whole grains, fish and healthy proteins. Walking can help lower blood sugar, and drinking more water and avoiding refined and processed foods can also help.
How to find out your number: If you have symptoms including excessive thirst, fatigue, blurred vision or a family history of diabetes, ask your GP for a blood test.
What is your cholesterol level?
Goal: 5 or lower overall; LDL cholesterol less than 3 mmol/L, and HDL cholesterol more than 1-1.5 mmol/L
High blood cholesterol can lead to clogged arteries and cardiovascular disease including heart attack and stroke. Animal and fatty foods are considered the biggest culprits, but some people have hereditary high cholesterol. High cholesterol levels can also be caused by insufficient physical activity, excess body weight, smoking and alcohol consumption.
How to fix it: A good way to lower cholesterol is to eat a Mediterranean diet that includes lots of vegetables and lean meats. Regular physical activity can also help regulate cholesterol. If changing your lifestyle doesn't help lower your cholesterol, your doctor will prescribe medication.
How to find out your number: Your doctor of choice may advise you to check your cholesterol level. Age, weight, high blood pressure or diabetes are conditions that also affect elevated cholesterol levels.
What is the body mass index?
Target: 20 -25
Body mass index is a formula used to determine a healthy weight - whether you are underweight or overweight.
A BMI that is too high or too low increases the risk of health problems, including heart disease, stroke, type 2 diabetes and cancer.
How to fix it: A balanced diet and regular exercise are the best ways to keep your body mass index in a healthy range. If you are overweight, try to lose weight by eating fewer calories, reduce portion sizes, and reduce high-calorie foods and drinks.
How to find out your number: It is calculated by dividing the body mass in kilograms by the square of the height in meters. The BMI calculator (according to the English body mass index or BMI) can be found on the Internet.
How many calories do you consume per day?
Goal: 2,000 calories a day for women and 2,500 for men.
However, calorie intake also varies depending on age, metabolism and level of physical activity, among other things. Calories help measure the amount of energy provided by food and drink, and extra calories will be converted into fat by the body.
How to fix it: You should establish and try to stick to the recommended number of calories.
How to find out your number: Calorie calculators can be found online or an app can be downloaded.
The calculator will estimate the number of calories needed each day to maintain, lose or gain weight, after you enter details such as your height, weight and exercise habits.
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