The most important steps to protect our health

Whether you’re hoping to be stronger, lower your weight or reduce your chances of getting sick, or have all of the above, you should take a moment to create your own baseline. You can not track your progress unless you start where you are.

Look at these measurements and conditions before entering the interior. They help you achieve the current health status so you can safely move forward and know what it is.

Weight and waist circumference

What’s on this scale is the only thing that matters when it’s healthy, but ultimately it’s about your risk for many diseases, including heart disease, cancer, arthritis, and more.

Take the scale to find out if your weight is in the healthy area (or how much it’s in the direction). Then, using a calculator to find out your body mass index (BMI), which points to your height and weight: 150 pounds means someone who is more than 6 feet high and is barely 5 feet long. BMI 18.5 – 24.9 is considered to be “natural”.

Next, measure a bar. Even if your BMI is normal, excess fat around the median anterior (abdominal obesity) means that you are more likely to get type 2 diabetes and heart disease. A healthy waist for a man is 40 inches or less; for women, this is more than 35 inches.

Blood numbers

If you do not have your own cholesterol (including LDL and HDL degradation), blood pressure and blood glucose, it is time to see your doctor. In general, for a healthy adult, they should include:

  • Blood pressure: less than 120/80
  • Total cholesterol: less than 200 mg / dL
  • Fasting blood glucose (or glucose): less than 100 mg / dL

Your doctor may have different numbers depending on the current medical condition and the conditions that exist throughout your life.

Sport

Whatever you do is better than the one, the guidelines indicate that most adults each week target at least 2½ hours of moderate activity.

If you want to do your exercises with small exercises, not a long workout in the gym, this is good, but taking a pedometer for a week so that you can feel better than the usual activity level Get your own. Many experts recommend at least 10,000 steps a day, which is about 5 miles.

diet

You can forget about these small stings you take from your child’s page, or an extra donut in your weekly session. However, they can add up over time

You will record for at least a few days to ensure that you are doing pretty close to what’s going on in your mouth. You can create a smartphone app or a simple pad and pen. Register as much as possible (“20 chips of potatoes cooked with fried potatoes,” not just “potato chips”) and when. You can also write notes about what you did, where you were, who you were or how you felt to help you add patterns.

While you are there, do not forget that you’re drowning. Sugary drinks and energy drinks are the main source of calories (with little or no nutrients) and can lead to obesity.

But do not be tempted: Most adults need about 8 cups of water a day to be well hydrated. If you have enough trouble drinking, keep your water diary in your food diary (even if it is calorie free).

Do not forget about alcohol too. Drinking women should have more than one drink a day. For men, these two are the maximum.

Sleep

Most adults require 7-9 hours of sleep per night, although they are all different. If you feel sleepy while driving or doing other things, or if you need caffeine to give you power through the day, it may not be enough.

Keep track of your sleep is a good first step. Devices and apps may provide more information than a magazine or magazine.

state of

Your mental health is as important as your physical health, and the two are often at your fingertips. Insufficient mental health can stop your energy and concentration and even increase the risk of heart disease.

Can not find out how to treat feelings of tension, falling or drowning? It may be time to help get a mental health profession.

Partners

You have to have a doctor who feels comfortable to check and contact whenever you have a particular health concern. If you do not do this, find the priority. Your primary care provider should be sure of important vaccines and screening tests, such as cholesterol, mammography and colonoscopy.

You may also need one or more specialists – perhaps an endocrine specialist, a cardiologist – regularly for long-term and long-term health issues.

Social support is another key. You are more prone to motivation and pursuit, when you have friends and family who share their goals or maybe just encourage them.

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