How Are Your Numbers?
TO keep your car running smoothly, it pays to keep an eye on the dashboard. If the gauges show that the oil is running low or the engine is getting a bit hot, you can fix the problem.
Likewise, there are certain numbers that can tell you a lot about your health. Not every medical condition can be prevented, so it’s not about feeling guilty.
But keeping track of these vital statistics puts you in control, and gives you the chance to lower your risk of heart disease, stroke, diabetes and cancer.
One straightforward check is your BMI, or body mass index, which gives an idea of whether you’re at a healthy weight. According to the NHS Choices website, here’s how to find your BMI:
• Divide your weight (in kilograms) by your height (in metres)
• Then take the resulting number, and divide it again by your height.
For most adults, the ideal BMI is between 18.5 and 24.9kg/m2.
There are many online BMI calculators that do the maths for you. Try www.nhs. uk and search for “BMI calculator”.
Your waist measurement is important, too. Because your ethnic background plays a part, you might hear the advice expressed differently by various experts.
The British Heart Foundation (BHF) says the healthiest waist measurement for women is 31.5 inches or less. For men from a white European background the maximum is 37 inches, while for men from an African-caribbean, South Asian and some other ethnic backgrounds it’s 35.5 inches.
Your blood pressure is another vital number to know. You can have it checked at your GP surgery or at many pharmacies. Guidelines from the National Institute for Health and Care Excellence (NICE) count anything higher than 140/90mmhg as high blood pressure (hypertension). The BHF advises that the ideal blood pressure is 120/90mmhg or less.
It’s also smart to keep track of some important figures on a weekly basis.
One of these is your alcohol intake. It’s well known that too much alcohol can damage your liver, but it can also increase your risk of many other diseases.
Although no amount of alcohol can be guaranteed as safe, guidelines from the Chief Medical Officer suggest keeping your weekly intake below 14 units, with several alcohol-free days. This limit is now the same for men and women.
You can check the units in your drink at www.drinkaware.co.uk – this information is also on the label, if you are pouring drinks at home.
And finally, there is exercise. If physical activity could be made into a pill, it would be a blockbuster because its benefits are so amazing. The NHS recommends 150 minutes of moderate activity every week.
Another way to think of it is 30 minutes a day, five days a week. Moderate activity means any exercise that makes you huff and puff a bit.
You can find more information about keeping your heart strong, and learn how your own numbers measure up, on the BHF website at www.bhf.org.uk/hearthealth. Or call their heart helpline on 0300 330 3311 to ask about prevention. n