Your health by numbers

10 vital numbers everyone should know

While you no doubt know your weight, height and shoe size, do you know the numbers that really count? In terms of health, there are certain numbers that can make all the difference. To give your health a quick assessment and help stay fit and healthy, check out these 10 important numbers everyone should know.

Cholesterol

There is no such thing as the "perfect" cholesterol level, as many other health factors also need to be taken into account when determining its risk. However, it is generally recommended that total cholesterol levels (taking into account both "good" HDL and "bad" LDL cholesterol) should be less than 5.0mmol/l for most healthy adults in order to maintain a healthy heart.

BMI

While many of us rely on weighing scales to assess what shape we are in, it is much more effective to use your BMI number, which also takes into account your height. To manually calculate your BMI, divide your weight (in kilograms) by your height (in inches), then divide this outcome by your height again. While there is some variation in thought of what classes as a healthy BMI, it is generally felt that, for the average adult, this is between 18.5 and 24.9.

Waist measurement

As well as knowing your BMI, another way to assess the risk of your weight on your health is by finding out your waist measurement. Studies have suggested that those who store fat around their middles are more likely to suffer from health problems such as heart attacks and diabetes, and the likelihood starts to increase in cases where waist circumference is above 32 inches (in women) or37 inches (in men).

Calorie count

2000 is the number of calories the average healthy woman should consume in order to maintain her weight. For men this is 2500, while for the pregnant, elderly or those trying to lose weight this number will alter. Of the 2000 calories consumed by the average woman, no more than 25-35% of these should be from fat.

Alcohol units

According to government guidelines on alcohol, men should drink a maximum of 3-4 alcohol units a day (the equivalent of less than two pints of beer) and no more than 21 units a week, while women should drink no more than 2-3 units a day (the equivalent of a large 250ml glass of wine) and a maximum of 14 units a week in order to protect their short and long-term health.

Salt intake

6g is the recommended maximum amount of salt adults should consume on a daily basis in order to maintain a healthy heart. This is the equivalent of just one teaspoon of salt. However, with the unwaning popularity of salty foods such as crisps and ready-meals, the majority of people regularly exceed this, with theaverage person in the UK consuming 8.6g of salt a day.

Blood pressure

For those consuming high amounts of salt, this can also cause blood pressureto soar above the recommended reading of between 90/60 and 120/80 (the top number of this reading reflects the maximum pressure when your heart beats, while the bottom number refers to the lowest pressure when your heart relaxes between beats). Low blood pressure can cause dizziness, while high blood pressure can be dangerous and could lead to heart attacks or stroke.

Heart rate

The normal resting heart rate for a healthy adult is between 60 to 100 beats per minute. However, this can vary depending on age, physical fitness and medication. Those who are physically fit will normally have a lower heartbeat, while a slower or faster heart rate than average may be normal for the individual in question. However, if you find that your heart rate suddenly drops or rises to above or below the normal rate, it is advisable to get this checked out to rule out any health problems.

Blood sugar

A test for blood glucose levels is normally taken after a period of fasting, and a normal fasting blood sugar level is between 3.5 - 5.5 mmol/l. A blood glucose level above this may indicate diabetes; a condition in which the pancreas does not produce sufficient insulin to allow your body to use the glucose in your body, resulting in high blood sugar levels. However, a low blood sugar level (hypoglycaemia) can also be dangerous - particularly to those suffering from diabetes.

Sleep

Sleep is a controversial subject, with various studies suggesting different numbers of hours we need to keep us in good health. However, while it seems that it is best to go with what your body is telling you in terms of sleep, the general consensus seems to be that five hours of sleep is the minimum amount required to maintain energy levels, help with cell repair and maintaingood heart health.

http://www.realbuzz.com/articles/your-health-by-numbers/

Combating Obesity With the Mediterranean Diet

Have you heard of the Mediterranean diet? Nutritionists say that this is probably one of the best ways to tackle obesity. Many doctors considering it to be even better than calorie counting. This is based on a postgraduate medical journal, which states that not only is it better for sustained weight loss, it's also better at reducing the risk of getting a stroke or a heart attack than low fat diets. This is on top of current advice from the NHS office that monitoring calorie intake is the way to maintain a healthy weight.

The journal, however, also emphasizes the harms of crash dieting, and that focusing on food intake is arguably the best approach, and that contrary to what most food companies do, it's better to eat healthy than to restrict calorie intake. In short, they suggest that people who seek to lose weight should focus on eating healthy food rather than avoiding it altogether.

The Mediterranean diet is inspired by the food from countries like Spain, Italy, or Greece. In fact, in these cultures, they are considered to be healthy eaters, promoting healthy hearts and bodies. The diet usually consists of fruits, vegetables, olive oils, nuts, and whole grains, and avoids a lot of red meat, butter, and animal fats. This diet has been proven to have an immediate effect on health, based on random but controlled trials.

Authors of the study also maintain that the NHS has a very important role in all of this because they need to set a good example to the country. They can do this by making sure that doctors and nurses are well informed and know the scientific basis of these new findings. Being the front line of the health industry. Right now, the fight against obesity is costing the NHS a lot of money, so taking on this approach and campaign towards healthy eating could help them.

According to the Mediterranean Diet Pyramid, your foundation, as mentioned above, should be fruits, vegetables, grains, beans, seeds, and legumes. These are the food that you should keep and eye out for. Fish and seafood are also part of the list, and then healthier poultry, cheese, and yogurt. Ultimately, one should avoid the red and fatty meat, and it goes without saying that sweets should be out of the question.

Also, make sure that you're avoiding any saturated fat from other sources. Adding cheese sauces on some dishes would put saturated fat on your food. When cooking, make sure you use unsaturated oils.

http://ezinearticles.com/?Combating-Obesity-With-the-Mediterranean-Diet&id=8814607

A Quick Guide to Weight Loss for Beginners

One mistake that people make when they start a weight loss program is not eating. Losing weight is as simple as balancing the amount of calories consumed with the amount of calories burned by the body. In order to lose weight, you must be able to increase the amount of food burned by the body and reduce the food intake. It is not an easy task but this guide will help you reach your goal without sacrificing your health.

Count the Calories

You might say that counting calories is a tedious thing to do each day, but it is a way to achieve a successful weight loss program. Keep in mind that a pound is equal to 3,500 calories. If you divide it into seven days, then it is 500 calories each day. Reducing the amount of calories as well as exercising will allow you to reach that goal. And doing it daily will result to a pound each week. To be able to have a specific calorie count goal, consult a doctor or a nutritionist. Just make sure that the daily calorie count doesn't go under 1,200 or else the body's metabolism rate will slow down.

Record the Calories

Counting is just the first step of your weight loss program. In order to maintain your diet, you should monitor your calorie intake and record it in a journal. There are also apps that allow you to keep track of your calories. Each time you eat something, you should write it down in the journal. 50 calories might not be a lot, but they could add up. You should also record your progress by weighing yourself at least twice a week.

Measure your Food

There's no better way of knowing how much you eat each day than measuring your food before each meal. Be sure you have a food scale, measuring cups and spoons at hand in order to have the correct portions for every meal. After some time, you will already be familiarized with the right portions by just looking at them.

Start an Exercise Routine

Diet is just one-half of your weight loss program. The other half is exercise. An hour of exercise that's done at least five days a week is needed to burn calories. Walking around the block is a good start but it is not enough to reduce your body fat. Your exercise routine must include high-intensity classes for strength training, cardio and stretching.

Patience is the Key

Just like anything in life, patience is important in order to reach your ideal weight. Undergoing a crash diet is unhealthy and will just lead to a yo-yo effect. A successful weight loss program takes time, and you need to have a lot of perseverance and patience in order to achieve your goal.

http://ezinearticles.com/?A-Quick-Guide-to-Weight-Loss-for-Beginners&id=8763125

Understanding calories

Calories are a measure of the amount of energy in food. Knowing how many calories are in our food can help us to balance the energy we put into our bodies with the energy we use. And that’s the key to a healthy weight.

An average man needs around 2,500kcal (10,500kJ) a day. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. These values can vary depending on age and levels of physical activity, among other factors

We measure the amount of energy contained in an item of food in calories, just as we measure the weight of that item of food in kilograms.

If you’re trying TO LOSE WEIGHT, it’s a good idea to eat less and be more active. Eating less is important when you're trying to lose weight, even if you already have a balanced diet.

You can check whether you’re a healthy weight by using our BMI healthy weight calculator.

Calories and energy balance

When we eat and drink, we’re putting energy (calories) into our bodies. Our bodies then use up that energy, and the more physical activity we do, the more energy (calories) we use.

To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use by normal bodily functions and physical activity. If there are some days where we put in more energy than we use, then there should also be days where the opposite is TRUE, so that overall the energy in and energy used remain balanced.

Weight gain occurs when we regularly put more energy into our bodies than we use. Over time, that excess energy is stored by the body as fat. Research shows that most adults eat and drink more than they need, and think that they are more physically active than they are.

Checking calories in food

Knowing the calorie content of foods can be a useful tool when it comes to achieving or maintaining a healthy weight. It can help us to keep track of the amount of energy we are eating and drinking, and ensure we're not consuming too much.

The calorie content of many foods is stated on the packaging in the nutrition label, which you will often find on the back or side of the packaging. This information will appear under the ‘Energy’ heading. The calorie content is often given in kcals, which is short for 'kilocalories', and also in kJ, which is short for kilojoules.

Calorie counters

There is a wide range of online calorie counters. We can't verify their data but they can help you track your calories. Examples include:

• My Meal Mate (free app for Android phones)
• MyFitnessPal
• Calorie counting
• FatSecret

A ‘kilocalorie’ is another word for what is commonly called a ‘calorie’, so 1,000 calories will be written as 1,000kcals.

Kilojoules are the metric measurement of calories. To find the energy content in kilojoules, multiply the calorie figure by 4.2.

The label will usually tell you how many calories are contained in 100 grams or 100ml of the food or drink, so you can compare the calorie content of different PRODUCTS. Many labels will also state the number of calories in 'one portion' of the food. But remember that the manufacturer’s idea of 'one portion' may not be the same as yours, so there could be more calories in the portion you serve yourself.

You can use the calorie information to assess how a particular food fits into your daily calorie intake. As a guide, the average mans needs 2,500kcal (10,500kJ) to maintain his weight, and the average woman needs 2,000kcal (8,400kJ).

Some restuarants put calorie information on their menus, so you can also check calorie content of foods when eating out. Calories should be given per portion or per meal.

You can learn more in Food labels.

Checking the calories you use

The amount of calories people use by doing a certain physical activity varies depending on a range of factors, including size and age.

The more vigorously you do an activity, the more calories you will use. For example, fast walking will use more calories than walking at a moderate pace.

Losing weight

If you’re gaining weight, it usually means you’ve been regularly eating and drinking more calories than you've been using through normal bodily functions and physical activity.

TO LOSE WEIGHT you have to tip that balance in the other direction. You must start to use more energy than you consume, and do this over a sustained period of time.

You can do this by making healthy changes to your DIET so that you eat and drink fewer calories. Learn more in Food and diet.

The best approach is to combine these changes with increased physical activity. To see if your physical activity levels need a boost, use our interactive Fitness tool.

You can learn more about making healthy changes to your DIET in our Lose weight section.

You can also talk to your GP or practice nurse and get more advice on achieving the right energy balance and LOSING WEIGHT.

http://www.nhs.uk/Livewell/loseweight/Pages/understanding-calories.aspx