For the past few months I’ve been putting off going to the doctor and getting my yearly checkup. I guess if I don’t feel anything, why see a doctor? “If it ain’t broke, don’t fix it” kinda philosophy. I have been reading up on healthy lifestyles and healthy numbers so I decided that it really was time to see the doctor and at least know how much work I had to do to get “Healthy”.
One time, on Dr. Oz’s show, a 400+ lb. woman came on and he showed her how bad her numbers were. She, of course, was in denial, but me, I’m not 400 lb woman, but I do have some extra kilos that I could stand to lose so I had to see what the healthy numbers were and how mine compared. So according to health.usnews.com here are some of the guidelines and numbers everyone should and how I compare to them.
As I am very anal, and like to see things in lists, here’s mine …
- alcohol intake: 1 drink/day = 12oz beer, 4 oz wine, 1.5 oz 80-proof alcohol or 1 oz of 100-proof alcohol is OK
I rarely drink alcohol, although I do enjoy Jack & Coke once in a while.
- salt intake: >1.5g daily
I cook with very little salt. I prefer to spice up my food with cumin and garlic and other good stuff.
- resting heart rate: should be between 60-100 beats per minute.
I checked mine every day, twice a day, for three weeks. My average was sixty-six.
- Hours of sleep a night: 8 hours.
I have to make sure that I pee before I jump into bed and that I don’t have anything to drink at least an hour before bedtime in order not to be woken up at 3 a.m. If I follow those rules, seven hours a night is my average.
- Exercise: 150 minutes of moderate intensity. In other words, thirty minutes, five times a week. Plus strength training twice a week = Eight-ten exercises up to twelve reps each.
The most exercise I get is playing doubles tennis three times a week if I’m lucky and it’s not really that intense considering that most of my opponents are over sixty-five. Definitely need to get more exercise in.
- Sex: The more the better; to reduce stress hormones of course.
Here I fall painfully short. I’m lucky if I’m horny once a month. They probably could use me as a lab rat for women’s Viagra. They’d just need to motivate me to take it. My poor husband would agree.
- · Cigarettes: Don’t smoke
- · Blood sugar: fasting blood glucose
normal level – >100mg/deciliter
pre-diabetes – 100-125 mg/dL
diabetes – <126 mg/dL
95 mg/dL a bit high in my opinion
- Hemoglobin A1c level
< 5.7 decreased risk for diabetes
5.7 -6.0 increased risk for diabetes
6.1-6.4 higher risk for diabetes
> 6.5 consistent with diabetes
- c-reactive protein hs-CRP
1mg/L low risk for cardio vascular disease
1-3 mg/L average risk
>3 mg/L high risk
I didn’t see this on the lab report, so I will have to go back and ask for it
- Waist circumference >35 inches
a very flabby 39 inches
- Body Mass Index (BMI)
18.5 – 24.9 normal
25 – 30 overweight
Formula: weight (lb) / [height (in)]squared x 703 Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.
Weight = 192 lbs, Height = 5’8” (68”)
192/68(squared) x 703 = 29.19
So, I’m definitely overweight
- Blood pressure
120/80 – 140/90 pre hypertension
140/90 + high blood pressure
I took mine twice a day for 3 weeks for an average of 125/89 Pre hypertension…
Just a note: Family history of hypertension
- Cholesterol Numbers
Total >200 mg/dL
HDL< 50 mg/dL
LDL 100-129 mg/dL
Triglycerides >150 mg/dL
Total – 170 mg/dL
HDL – 32 mg/dL (LOW)
LDL- 102 mg/dL
Triglycerides 180 mg/dL (HIGH)
According to my doctor, if I take 1 capsule of omega-3 fish oil a day, my triglycerides will go down, and if I do more exercise, my HDL will go up. Something to work on…
- Body fat
Body Fat Standards for Women Recommended by Age Group
20 to 29 30 to 39 40 to 49 50 to 59 69+
Very low <16 <17 <18 <19 <20
Low 16-19 17-20 18-21 19-22 20-23
Optimal 20-28 21-29 22-30 23-31 24-32
Moderately high 29-31 30-32 31-33 32-33 33-35
High >31 >32 >33 >34 >35
Read more on FamilyEducation: http://life.familyeducation.com/weight/health/35880.html#ixzz1m81Jshgl
I went to a cross fit gym that my son goes to and they had a hand held device that I squeezed for a minute and somehow this machine gave me my body fat percentage.
(Thyroxine) Total4.5 -12.0 mg/dL
Free T4 uptake 1.4 – 3.8
T3 uptake 22 -35%
As I have been diagnosed with Hypothyroidism, and I take medication for this, the numbers are under control due to the medication
Total TSH 5.9
Free T4 uptake 1.8
T3 uptake 30
As far as an exercise plan, I really need work. I’m not in very good shape when it comes to running, or jogging for that matter. I start wheezing at about 250 meters. But when I play tennis, I can sprint to a ball or chase one down quite easily. Afterwards though, I can feel my heart pounding in my ears! I sometimes even see stars if I reach down to pick up a ball off the ground. I also have no flexibility. I can barely reach my shins when I have my feet together and try to touch my toes. I’ve been very fortunate not to have pulled any muscles or have had any injuries. My tennis elbow just recently started to bother me but I’ve been able to improve it by stretching and by using a wrap on my forearm when I play. I can’t do a single pushup correctly. No, not even the “girly” ones where you can do them on your knees. And forget about pull ups! My doctor said I should include weights in my workouts so I’m going to start off with the five pounders that have collected dust in the corner by the weight bench as my sons load every single weight plate to the ba for their workouts. Doc also told me to start slow, but I don’t think she meant turtle speed. So, I guess this is the start of my “Get Healthy Plan”. I hope that by the time I reach fifty, which will be in seventeen months, I can reach my toes, do at least ten real pushups, and definitely be having much more sex.