Are you trying to lose weight safely and effectively? Want to take control of your heart health too? Let Health CPN see how to check the six “special” indicators of the body and their meaning so that you can “take the pulse” for your health condition.
Calculate the number of calories you need each day to build a healthy diet
The amount of calories your body needs has a huge effect on your health. Most women need 2,000 calories a day to maintain good health, and for men that figure is 2550. The amount of calories needed per person varies depending on weight, height and age.
The number of calories needed per person is calculated using Harris Benedict’s formula, based on BMR.
BMR is the basic metabolic rate, which means the number of calories you need to use to keep your body fully functioning and living at rest.
How to calculate BMR index:
BMR (male) = 9.99 x weight (kg) + 6.25 x height (cm) – 4.92 x age + 5
BMR (female) = 9.99 x weight (kg) + 6.25 x height (cm) – 4.92 x age – 161
(ii) How to calculate calories needed per person
– For inactive people = 1.2 x BMR
– For people working 1-3 days / week or doing light exercise = 1,375 x BMR
– For those who work 3-5 days / week or exercise the average exercise = 1.55x BMR
– For people working 6-7 days / week or doing heavy exercises = 1,725 xBMR
– For sports athletes = 1.9 x BMR.
Waist circumference is more important than you think
Measuring your waistline is the best way to determine if your weight affects your heart or not. Fat is not just your energy store, when body fat accumulates in your abdomen, these cells can produce chemicals that cause inflammation and increase heart attack risk.
For women, the risk of affecting the heart occurs when your waistline is over 88.9 centimeters. For men, the risk comes when the waist circumference exceeds 101.6 cm. To get an accurate measurement of your waistline, use a tape measure wrapped around your belly at your navel or near your navel, so that the strap fits tightly and doesn’t pull in your belly.
A more accurate measure is to compare your waist-to-hip ratio. Divide the smallest number you can measure around your waist by the largest number at your hip. If the ratio is higher than 2.3 in men and 2.1 in women, it shows that you have obesity.
What is LDL and HDL?
Knowing the cholesterol in the blood is important, but you should also know about the LDL bad cholesterol and the good HDL cholesterol. After a blood test, ask your doctor about both types of cholesterol and the ratio of total cholesterol to HDL.
Keep your cholesterol below 5.2 mmol / l (less than 5 mmol / l if you have heart disease or obesity), your LDL reading below 3.5 mmol / l, or less than 2 mmol / l if you have a history of heart disease. A stable HDL should be around 1.3 mmol / l or more.
Measure your blood pressure regularly to detect cardiovascular diseases
Blood pressure usually varies around an average of the day. However, if it is constantly increasing, you have a higher risk of high blood pressure, which also means you have a higher risk of atherosclerosis, heart attack, and stroke.
You have high blood pressure when it is more than 140/90 mm Hg. When your blood pressure is between 120/80 and 139/89, you are in the group at risk for hypertension (prehypertension).
How to measure your blood pressure? Your doctor will measure it if you go for regular checkups. You can also buy a blood pressure monitor to measure at home, which will help you better monitor and control your blood pressure.
Check your lipid profile for proper fat intake
Lipid index is measured from the amount of fat and carbohydrates you eat are converted and stored into adipose tissue. Lipids are also released when your body needs more energy between meals. However, a high lipid index indicates that you have coronary artery diseases – especially in women. You should keep your lipid index below 1.7mmol / l for good health.
Check your morning pulse for effective exercise
Your pulse is the number of times your heart beats per minute. Checking your resting pulse in the morning will help you see if your exercises are heart-healthy. For example, the average person’s pulse would fluctuate between 60 and 90 beats / minute. Healthy people will have a lower resting circuit because their heart muscles work better. But if you don’t exercise regularly and still see a slower heart rate than usual, see your doctor because this is a sign you have heart problems.
Regular monitoring of these health indicators will help you “listen” and better understand the nutritional and motor needs of the body. See your doctor and dietitian when there are abnormalities in your indicators.
The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.
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