Twelve numbers that have great value for your health!
Health numbers are not just the number of our body weight. There are 12 other important numbers that determine how healthy we are and whether we will maintain it! Which are they?
Waist circumference
The centimeter of your waist is a number its value is not limited to beauty. Scientists agree that the larger the waist circumference - especially in men - the more dangerous it is due to fat accumulation around our organs, such as the heart and liver. Therefore, the risk of heart disease, high blood pressure, diabetes, and sleep apnea is increased in these cases. The waist circumference should not exceed 94 cm for men and 80 cm for women.
Blood pressure
Ideally, the "high" (systolic) pressure should be between 12 and 13, and the "low" (diastolic) below 8. The numbers above these indicate health issues that you should investigate the origin in order to prevent heart or kidney problems and also in your sexual health.
Blood sugar levels
Blood sugar values below 100 mg in fasting and below 140 two hours after a meal are considered ... normal values. However, your doctor should determine which are the normal values for you depending on your medical history. Maintaining your blood sugar at normal levels plays a role in a healthy heart, blood vessels, and kidneys.
Lipid profile
"Good" and "bad" cholesterol, triglycerides, and other blood indicators constitute the lipid profile that predisposes us to the possibility of developing cardiovascular disease or other diseases. The goal of a healthy person is to have total cholesterol below 200 mg/dL and triglycerides below 150 mg/dL.
Exercise
30 minutes of gentle exercise a day, 5 times a week is ideal in order to maintain your health. Walking or gardening are good forms of exercise.
Sedentary time
No matter how hard you try in the gym, it is difficult to reverse the effects of a sedentary lifestyle, which changes the rate of your metabolism and strains your waist and joints. So, it's important if your profession is sedentary to get up every half hour to stretch or take a short walk.
Sleep
An adult needs 7 to 9 hours of sleep a night to be healthy. During these hours the body synthesizes hormones, corrects damage, and the brain processes the information of the day. The lack of sleep contributes to feeling hunger, gaining weight, having permanent fatigue. Even a nap during the day can help replenish the sleep time you were deprived of at night.
Time spent in front of a screen
Limit that time to 2 hours a day (excluding time related to work or school activities with a computer). This time is about how much time we spend with the cell phone, the television, and the computer. Limiting this time will help you to avoid pain in the waist and arms, brain damage, and insomnia caused by the light of the screens.
Water
The notion that we should drink water only when we are thirsty is wrong according to scientists. According to current research, we should drink 8 to 10 glasses of water in a day. Water needs vary from person to person depending on factors of lifestyle and health conditions such as exercise, pregnancy, etc. Also, a glass of water can limit our hunger, leading to avoiding unnecessary snacks.
The consumption of fruits and vegetables per day
An average consumption that helps us maintain our health is about 2 cups of fruit and 3 cups of vegetables, raw or cooked, per day. However, the needs vary from person to person depending on if we exercise, if we are pregnant or in other conditions, according to the advice of our doctor.
Alcohol
The less we consume the better for us is the rule of health when it comes to alcohol. One drink a day for women, two for men (wine, beer or other) is considered a safe amount, otherwise, all the benefits are lost, it adds only calories but it can also be harmful to the liver, kidneys, heart, and of course to the fetus.
Cigarette
How much is the allowed quantity? Zero! Even if you smoke 1-2 cigarettes a day is harmful and burdens your health!
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