Small Changes For Health

Your Small Change for Week 1: Make sure that you get your blood pressure, blood sugar and serum cholesterol levels checked.

If you know your weight and BMI, there are a few other numbers to know to get a good idea of your current health status: your blood pressure, blood glucose and serum cholesterol levels. Checking these numbers periodically can help to identify health and disease risks early, and allow you to make changes to prevent more serious consequences. Knowing those numbers will help you make effective health goals, too.

More Information: The American Heart Association recommends that everyone “know their numbers”. What does that mean? Knowing your numbers refers to having your blood pressure, blood sugar and serum cholesterol checked on a regular basis. Besides knowing these important numbers, it also important to monitor your weight and know your Body Mass Index (BMI). When we know our starting numbers, we can easily note the progress we make as we make small changes for health. These numbers can also assist us in making realistic goals based on our risk for chronic disease(s).

Know what each of your numbers mean to you:

• Blood Pressure: Your blood pressure is a measure of how effectively your heart is working and the general health of your blood vessels. It consists of a systolic pressure (the force in the arteries when the heart beats) over a diastolic pressure (the force in the arteries when the heart is at rest). The normal range for blood pressure is 120/80 (said 120 over 80), or slightly below these number. Systolic pressure in the range of 121-139 and diastolic pressure in the range of 81-89 is called pre-hypertension. If your blood pressure is above 139/89, then you have hypertension, or high blood pressure. You should have your blood pressure checked each time you visit your doctor. If you have hypertension, it is recommended that you check your blood pressure on a very regular basis, daily or weekly. One way to do this is to utilize blood pressure machines found in your local pharmacies, like Walgreen’s.
• Blood Sugar: Your blood sugar is a direct indication of how effectively your body is processing the sugar it obtains from foods, a key source of energy for the body. There are times when this measure is higher (like right after meals) and lower (like first thing in the morning before we eat). However, there is a “normal range” that blood sugars should typically fall in. Blood sugar levels outside of that range may be an indication of diabetes or some other health concern. A fasting blood sugar level measures your blood sugar after a 12-hour fast. Fasting blood sugar levels at 126 mg/dL or higher may indicate diabetes. To receive an accurate reading of your fasting blood sugar, make an appointment with your doctor and ask for a fasting blood sugar test.
• Serum Cholesterol: This screening only measures total cholesterol at a random time. Your serum cholesterol levels should be below 200mg/dL. If it is higher than this you should have your doctor complete a test called a lipid panel. A lipid panel test will measure your HDL cholesterol (the “healthy” cholesterol), your LDL cholesterol (the “lousy” cholesterol) and your serum triglycerides after a 12-hour fast.
  Healthy Cholesterol and Triglyceride numbers:
  Total Cholesterol: below 200mg/dL
  LDL Cholesterol: below 100mg/dL
  HDL Cholesterol: above 40mg/dL for men; above 50 mg/dL for women
  Triglycerides: below 150mg/dL
• Body Mass Index (BMI): The BMI is a number that is calculated based on your weight in relation to your height. It indicates if your weight affects your risks for chronic diseases, like heart disease or diabetes. A BMI between 20 and 24 is considered normal and is associated with a low risk for weight-related chronic diseases. A BMI in the range of 25-29 indicates a moderate risk for weight-related chronic disease, while a BMI over 30 indicates a high risk for weight-related chronic disease. If your BMI falls into the moderate or high risk categories, then you should consider healthy lifestyle changes to decrease your weight.Click Here to calculate your BMI.

How did you apply this week’s tip to your life? Let us know by leaving a comment!