Every Evening, Think PERF

Monitor these four straightforward indicators every day to make sure you are living healthily

PRODUCE: the amount of vegetables and fruits you ate that day.

EXERCISE: whether you walked and were active.

RELAXATION: whether you got at least 15 minutes of laughter and fun.

FIBRE: whether you ate enough beans, grains, and other high-fibre food. If you can say you did well on all four PERF steps, you lived a healthy day.

Keep an eye on these additional signs to check your overall health: Check your hairbrush If your hair is

falling out, get your blood ferritin (iron) levels checked. Some studies suggest that low levels may be related to hair loss.

Chart your pee Your urine should be a clear, straw colour; if it’s dark or has a strong smell, you may not be getting enough fluids. If it stays dark even after you increase your liquid intake, follow up with your doctor.

Follow your heart To test your heart rate recovery (HRR) after regular strenuous activity, count your heartbeats for 15 seconds, then multiply by four to get your heart rate. Sit down and wait two minutes before checking again. Subtract the second number from the first. If it’s under 55, then you should follow up with your doctor.

Monitor your blood pressure Check your blood pressure every six months. If the top number is over 120 and the bottom number is higher than 80, wait a day, then check it again. If it’s still high, see your GP.