Calories, step count, and waist size are just a few of the many measurements that can gauge a person’s fitness level. However, doctors emphasize that there are four key measurements that are crucial for determining health in middle age. These measurements include blood pressure, blood sugar, BMI, and cholesterol levels. Maintaining control over these factors can mean the difference between staying well and developing serious conditions such as diabetes, hypertension, or heart attacks. These cardiovascular “building blocks” become even more important as individuals reach the age of 40.
To shed light on the importance of these health measurements, London-based GP Dr. Ann Nainan shares her insights and tips on how to manage them effectively. One of the vital measurements is blood pressure. High blood pressure, also known as hypertension, can be a silent threat to one’s health. While the exact cause is often unclear, risk factors such as being overweight, consuming excessive salt, and lack of exercise are known to contribute to this condition. High blood pressure puts excess strain on vital organs like the heart, blood vessels, and brain, increasing the risk of heart attacks, strokes, and dementia. It is important to note that hypertension typically doesn’t exhibit noticeable symptoms, but severe cases may result in headaches, vision problems, nosebleeds, or shortness of breath. Regular blood pressure tests are the only way to accurately determine one’s reading. In the UK, individuals between the ages of 40 and 74 are offered blood pressure checks every five years through the NHS. Dr. Nainan advises individuals with high blood pressure to attend annual checks with their GP for proactive management. Additionally, she highlights the negative consequences of having consistently low blood pressure, which can lead to issues like fainting or dizziness.
Blood sugar levels serve as indicators for type 2 diabetes. Symptoms such as excessive thirst, frequent urination, fatigue, and blurred vision can indicate high blood sugar levels. A simple blood test is used to diagnose pre-diabetes and type 2 diabetes. Dr. Nainan emphasizes that individuals typically do not require blood sugar level checks unless specifically requested by their GP. Two common tests for monitoring blood sugar levels include the glucose blood test, which measures current blood sugar levels, and the Hba1C blood test, which calculates the average blood glucose over a three-month period. A normal Hba1C test result is below 42. A result between 42 and 47 indicates hyperglycemia or pre-diabetes, while over 48 may indicate diabetes.
Managing blood sugar levels primarily involves adopting a healthy diet. The NHS recommends minimizing sugar, fat, and salt consumption for individuals with type 2 diabetes. Regular exercise, stress reduction, and maintaining a healthy weight are also crucial. Dr. Nainan emphasizes the importance of adequate sleep, healthy eating, sufficient hydration, low-stress levels, and moderate exercise in controlling blood sugar levels. She further emphasizes that dietary changes play a significant role in managing type 2 diabetes.
Cholesterol is a fatty substance that can accumulate in the blood. Consuming excessive fatty foods, lack of exercise, being overweight, smoking, and excessive alcohol consumption are known to contribute to high cholesterol. When cholesterol levels become elevated, it can lead to the blockage of blood vessels, thereby increasing the risk of heart problems and stroke. Unfortunately, high cholesterol levels generally do not exhibit noticeable symptoms. In rare cases, individuals may experience vision changes or skin color alterations, particularly around the face. Blood tests are typically used to measure cholesterol levels, and in some cases, individuals may be required to fast before the test to obtain an accurate reading. Monitoring cholesterol involves assessing various components such as total cholesterol, good cholesterol (HDL), and bad cholesterol (LDL). Dr. Nainan highlights the significance of the ratio between good and bad cholesterol. Athletes, for example, may exhibit high total cholesterol levels due to higher levels of good cholesterol. Desirable cholesterol levels include a total cholesterol level of 5mmoI/L or below, a total cholesterol to HDL cholesterol ratio below six, HDL cholesterol of 1mmoI/L or above for men and 1.2mmoI/L or above for women, and non-HDL cholesterol of 4mmoI/L or below.
Managing cholesterol levels primarily involves making dietary changes and potentially taking medication. While it can be challenging to lower cholesterol levels, healthy eating habits, regular exercise, and stress reduction can significantly contribute to maintaining healthy levels. It is advised to limit the consumption of fatty processed foods and focus on incorporating more nuts and oily fish into the diet.
Lastly, maintaining a healthy BMI is crucial for overall health. Obesity can have a detrimental impact on one’s quality of life, as well as increase the risk of cardiovascular issues, diabetes, and certain types of cancer such as bowel cancer. Striving for a healthy weight is essential for maintaining overall wellness.
In conclusion, monitoring and managing blood pressure, blood sugar, BMI, and cholesterol levels are vital for maintaining good health, particularly in middle age. Regular check-ups, adopting a healthy lifestyle, and making necessary lifestyle changes can significantly reduce the risk of developing serious health conditions. It is important to prioritize cardiovascular health to ensure a healthy and fulfilling life.
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