Life & Style | Health
Do the math and beat the odds
The numbers many women know and obsess about are weight and clothes size, but those are not the ones we should be worrying about the most. To lead a healthy and long(er) life, there are seven other important figures we should work toward achieving
- Ulrike Lemmin-Woolfrey, Contributor
- Published: 00:00 March 1, 2010
- Image Credit: Supplied
1. Blood pressure
High blood pressure - hypertension - means that your blood pressure is constantly higher than the recommended level. High blood pressure rarely has any symptoms, so while you might feel well, over time your heart may become abnormally large and beat less effectively. High blood pressure also increases your risk of having a heart attack or stroke.
Best number: According to the British Heart Foundation, your blood pressure should be below 140/85. But if you've had a heart attack, stroke, have diabetes or are diagnosed with coronary heart disease, your blood pressure should be below 130/80.
Improve the odds: A simple way of lowering the numbers is cutting back on the amount of salt you eat and avoiding processed food, which is also high in sodium.
2. Resting heart rate
Your resting heart rate is how many times your heart beats per minute, when not under exertion. The measurement should be taken preferably first thing in the morning after a good night's sleep, before you get active. The rate is a good measure of a person's physical fitness and the lower it is, the fitter you are. Reportedly Lance Armstrong has a rate of 32 beats per minute.
Best number: A resting heart rate for women is considered normal if it is between about 70-80beats per minute.
Improve the odds: Start a regular fitness regime and keep measuring the rate. As you get fitter, your resting heart rate will lower.
3. Waist size
According to experts, if you can only remember one number, then it should be your waist size, as it predicts your heart disease risk.
Best number: In women, a waist size of 35 inches and more, and in men, of 40 inches plus, increases the risk of cardiovascular disease, diabetes, metabolic problems, high blood pressure and abnormal cholesterol.
Improve the odds: By just losing one inch off your waist, you will see an immediate improvement in all heart-related health issues. It's the specific waist measurement that counts, so along with reducing your calorie intake, focus on exercises including sit-ups and tummy muscle workouts.
4. Vitamin D
Vitamin D deficiency is especially common in the Middle East, where women tend to avoid the sun or stay covered for religious obligations. This can not only lead to osteoporosis, but also increases your chances of heart disease, cancer and multiple sclerosis.
Best number: The Food Standards Agency suggests taking 10 micrograms (0.01 mg) of vitamin D each day especially if you are of Asian origin, if you always cover up your skin when you're outside, if you rarely go outdoors and/or eat no meat or oily fish.
Improve the odds: Expose your body to 15 minutes of undiluted and unprotected sunlight every day to allow your body to form vitamin D naturally. Early mornings or late afternoons, when the sunlight is not at its strongest, is best
5. BMI
While waist size is important, so is your overall body mass index, i.e. the amount of body fat present in your body. To work out your BMI, follow this calculation: multiply your height in metres by itself, then divide your weight by that figure - for example, if you are 1.72m tall and weigh 80kg: 1.72 x 1.72 = 2.95. Then 80kg/2.95 = 27.1.Best number: A body mass index of 20-24.9 is normal, a BMI of 25-30 is overweight and a BMI of over 30is obese.
Improve the odds: Exercise combined with a nutritionally balanced, calorie-controlled diet is the only way to lose weight healthily and to maintain this weight loss.
6. Blood Sugar
Blood glucose levels naturally go up after eating, but if high levels are present for a number of years, it can lead to damage of blood vessels, increasing the risk of eye disease, kidney disease, nerve and cardiovascular disease.
Best number: Normal blood sugar levels for the majority of healthy individuals vary according to the time of day, say experts at diabetes.co.uk. Normal blood sugar levels first thing in the morning, before breakfast, and before other meals are 80 to 120 mg/dl. Two hours after meals it can go up to 140 to 160 mg/dl and before bed, it should be 100 to 140 mg/dl.
Improve the odds: Experts at the University of Toronto found that pistachio nuts, when eaten with high carbohydrate food items like white bread, may actually slow the absorption of carbohydrates in the body, resulting in a lower than expected blood sugar level.
7. Cholesterol
There is good (HDL) and bad cholesterol (LDL) and an overall rating. The lower your LDL levels, and the higher your HDL levels, the healthier your heart is.
Best number: The American Heart Association recommends a total cholesterol level of 200 mg.dl or lower. If you're a woman, the HDL level should be 50 mg/dl or higher, and for men, it is 40 mg/dl or higher. The LDL levels should be 100 or lower for both sexes. If you are suffering from conditions such as diabetes or heart disease, that level should be closer to 70 mg/dl.
Improve the odds: Daily exercise, keeping your weight down and adding fibre to your diet while cutting out fat will lower cholesterol levels. In severe cases of high cholesterol, medication can be prescribed.
More from Health
More from Life & Style
The monthly wellbeing and family magazine
Life & Style editor's choice
-
'Hypnotism cured my diabetes'
When Linda Robson was diagnosed with type 2 diabetes, she found an unusual way of tackling it
-
Driven: Renault's desert Duster
This Renault may sound like it was named after a hoover. One thing's for sure — the Duster is here to clean up
-
Study in style: InsideOut video shoot
Go behind the scenes at InsideOut's May 2012 home office shoot
