Be proactive
I have been working in healthcare for over 40 years. I currently work in a private practice specializing in Internal Medicine. My passion has developed over the years into a focus on wellness, which I include in my patient’s annual exams. We discuss health screening, immunizations, weight management, exercise, and diet. A resource I use in my practice is the American Heart Association Essential 8.
Let’s look at these Eight Health Metrics and see where you stand in meeting them. They include Diet, Exercise, Smoking, Sleep, BMI (body mass index),
Cholesterol, Glucose, and Blood Pressure.
1. What does it mean to make good food choices and eat healthier?
Your diet should include a variety of vegetables, fruits, whole grains, beans, legumes, nuts, non-fat dairy, lean meat, fish, and poultry.
Limit your intake of sugary and salty foods.
Avoid cooking with tropical oils and avoid trans fat, partially hydrogenated oils, and white flour.
The internet is full of cooking websites and heart-healthy recipes. 2 of my favorite sites are eatingwell.com and skinnytaste.com.
Take one day at a time; just like anything else, it takes time to see results.
2. Make exercise a daily routine.
Some individuals love formal types of exercise.
If you train vigorously in an aerobic workout such as running, swimming, or biking, 75 minutes a week is recommended.
If you prefer to walk, dance, garden, and the like, 150 minutes per week is adequate for you.
If you dislike exercising, try to walk more, take the stairs instead of an elevator or escalator, and park further away from a building.
As you build up your endurance, add activities that will help you reach 150 minutes of moderate weekly exercise.
3. Smoking, vaping, or other tobacco use increases your risk for multiple diseases.
Get help from a healthcare professional and set a quit date.
Millions of people quit every year.
4. We need our sleep!
So many of my patients complain about being unable to fall or stay asleep. Setting up routine sleep hygiene can help.
Don't get into a heated discussion, drink caffeine after noon, or watch a heart-racing television program before bedtime.
Put your handheld devices on "do not disturb," sip some chamomile tea, and meditate before getting into bed.
Sleeping 7-9 hours helps repair and heal cells, tissues, and blood vessels, leading to a more robust immune system and better brain function.
If you feel fatigued after what you think may be a good night's sleep, you may need to be evaluated for sleep apnea. Talk to your healthcare provider if you have this problem and need a sleep study.
Poor sleep can increase your risk of heart disease and cognitive decline.
So rest well and restore your physical, mental, and emotional well-being.
5. How do we achieve that goal of a BMI <25?
A calculated BMI is your body mass index according to height and weight.
It comes down to the basic science: to lose weight, you need to burn more calories than you eat. If you monitor your caloric intake and exercise each day, you will understand how quickly you can take off excess weight.
6. Let's understand what the cholesterol numbers are all about.
Total cholesterol is the addition of your HDL + LDL and 1/5th of your triglycerides.
HDL is high-density lipoprotein; you want this number to be high because it helps transport the LDL cholesterol out of your arteries.
LDL is a low-density lipoprotein; you want this level low because it builds sticky plaque in your arteries.
Triglycerides are the other fats in the body.
Taking appropriate measures to lower your numbers may include taking medication such as statins, healthy eating, and physical activity.
Know your numbers and get treatment to help lower LDL.
7. The American Diabetes Association defines average fasting glucose below 100 mg/dl.
When we consume carbohydrates and sugars, they turn into glucose, which enters our bloodstream. The pancreas gets an alert and sends out beta cells to produce insulin to help the cells take up glucose from the blood to lower the blood sugar levels. Over time, the pancreas wears out and can no longer keep up with the glucose overload in the bloodstream. Insulin is no longer produced at a number adequate to combat the glucose load, and thus, diabetes develops.
When your fasting glucose numbers increase to 100-125 mg/dl, you are at risk of developing diabetes.
When numbers reach 126 mg/dl or higher, you have diabetes and need treatment to lower your high glucose levels and lifestyle modification.
Living a sedentary life along with overeating not only leads to obesity but diabetes as well.
8. What is normal blood pressure?
It is when the systolic (top number) is lower than 120 and the diastolic (bottom number) is lower than 80.
When a diagnosis of high blood pressure is confirmed, it must be treated by a healthcare professional.
Maintaining a healthy number requires healthy eating, physical activity, weight management, sleeping 7-9 hours, and not smoking.
If your numbers remain elevated, treatment is beneficial to prevent heart disease and stroke.
In conclusion, I encourage you to know your numbers. Be smart when choosing what you consume, both in food and drink. Work on incorporating physical activity into your daily life. Take care of yourself by meeting the eight essential American Heart Association health metrics.