5 MINS TO BETTER HEALTH

They only take a few minutes but, done regularly, these fast and simple checks are a great way to keep an eye on your health

Stick out your tongue

If it’s beefy red or smooth, it may be a sign that you’re not getting enough vitamin B12, an essential vitamin our bodies can find harder to absorb as we age. ‘You may also experience a sore tongue, mouth ulcers, tiredness, a lack of appetite and memory problems,’ says dietitian Chloe Miles of the British Dietetic Association. ‘These symptoms can have other causes, though, so do see your GP. Vitamin B12 is found in meat, fish and dairy products, so a supplement may be beneficial if you’re vegan.’

Look into your eyes

Wearing glasses (if you use them), cover one eye at a time and stare across the room at a window frame, door frame or anything with straight lines. ‘If you detect any distortion, waviness or blank patches, it may be a sign of age-related macular degeneration (AMD),’ says Dr Susan Blakeney of The College of Optometrists. This painless eye condition causes central vision loss and is more common as we age. There are two forms: wet and dry. ‘If you see any distortion, waviness or blank patches, see an optician as a matter of urgency,’ says Dr Blakeney. ‘The wet form of AMD needs treating quickly.’

Take your pulse

Sit quietly for a few minutes, then put your index and middle fingers on the opposite wrist at the base of the thumb and find your pulse. Time it using a clock or smartphone for 30 seconds. It should be about 60-100 beats per minute. Do this every couple of weeks, morning and evening. While it’s good to know your heart rate, what you’re checking for are any irregularities in rhythm, such as it suddenly going faster or slower, or skipping a beat. ‘This may indicate an arrhythmia (irregular heartbeat),’ says Trudie Lobban of the Arrhythmia Alliance. Atrial fibrillation (AF) is the most common arrhythmia, increasing your chance of an Af-related stroke. Speak to your GP if you detect an irregular rhythm.’ For more information, visit heartrhythmalliance.org.

See how you measure up

Using a soft tape measure, breathe out and measure midway between the bottom of your ribs and top of your hips to find your waist. Then measure your hip circumference around the widest part of your bottom.

Work out the ratio by dividing your waist measurement by your hip measurement. More than 0.85 for women and 1 for men puts you at a greater risk of problems, such as cardiovascular disease, type 2 diabetes and fatty liver.

‘It’s not just how much fat you have, but where the fat is,’ says Professor Raj Padwal at the University of Alberta. ‘A high waist-hip ratio can indicate excessive fat in your midsection. This can mean the presence of visceral fat, which sits around the organs (such as the pancreas and liver), rather than just under the skin, and interferes with organ function, leading to inflamed organs.’ Losing weight is key. For help, visit nhs.uk and search for the 12-week weight-loss plan.

Test strength and balance

Find a seat at knee height and place it against a wall. With feet hip-width apart, sit down and rise up again, keeping your heels in contact with the floor and without using your arms for help. Count how many times you can rise up in 30 seconds. If it’s fewer than 12, your leg strength may need some attention.

Next, stand close to a support, arms by your sides, and balance on one leg. Count to 30. If you have to put your foot down or grab the support, your balance may be lacking.

‘Even if you’re active, your strength and balance may need work,’ says Bex Townley of Later Life Training. Doing the tests repeatedly can help, but ask a physio or personal trainer for more ideas. ‘Also try these tests on ageing parents,’ says Bex. ‘Muscles will respond to training regardless of age.’