This is not math – this is your key to long-term
survival. The important numbers
for most people are: blood
pressure, blood sugar, cholesterol levels, and weight. For some of these
numbers you will need a collaborative relationship with your doctor, nurse
practitioner, or physician’s assistant.
We are so lucky to have great clinics and health systems here in West
Marin. With a few appointments you
can find your numbers and work on getting them in a healthy range. Young people tend to feel invincible, middle aged people are
too busy, and many (not all) men bypass health checkups for a wide variety of
reasons. I won’t speculate on what
they are, but I have been told (by
several guys) that it’s a guy thing!
In addition, even with better health insurance coverage, a clinic visit
and lab teats can be expensive.
However, once you understand your initial numbers, you can do a great
deal of self-monitoring. By bringing your numbers into the normal range, you may
be saving your future. That’s a
big deal.
Blood Pressure: High blood pressure is often a
symptomless disease, that can lead to heart attack, congestive heart failure,
stroke, kidney damage and many other problems. You should know your blood pressure numbers, and discuss
them with your clinician if they are abnormal.. You should have a reliable home blood pressure kit that you
use regularly, and take medication
if advised to do so. You
can reduce high blood pressure with a regular walking program, the DASH diet,
gradual weight loss, and self-calming practices such as meditation. Books on the DASH diet are available at
the library. DASH stands for
Dietary Approach to Stop Hypertension.
You will not go hungry on the diet, and you will start to feel better.
Blood Sugar:
-High blood sugar, better known as blood glucose, can be a sign of impending
diabetes or full-blown diabetes. Normally
your blood glucose levels increase after you eat, causing the pancreas to
release insulin, and enabling your cells to absorb glucose for energy
production. You can find out your
blood glucose level by having a blood test at the clinic after an overnight
fast,
or by having a slightly different blood test that will show
your glucose levels in the past month.
Recent studies show that 27% of adults over age 65 have diabetes, and
35% of all adults have pre-diabetes.
The rise in this illness is related to the overweight and obesity crisis
in the US to day. Once you know
your blood glucose level, if it is high you can self-monitor with a home blood
glucose meter. You can bring your
glucose levels down with regular exercise (walking is fine) and an eating plan
that emphasizes vegetables and protein and avoids foods with sugar and refined
flour. The Mayo Clinic Diabetes Diet is a good place to start. Get the book out of the library, or
from your book store.
Cholesterol Levels: Cholesterol is a substance made in the
liver and found in animal foods that we eat. While the body makes, and needs, some cholesterol, too much
can increase the risk of heart disease.
You probably know that sub-fractions of cholesterol have different
effects on us - HDL cholesterol
is the “good cholesterol” that can help prevent heart disease, while the LDL
type is “bad” and can promote blockage in the arteries. Family history,
age and gender all play important roles in the cholesterol story. Your
clinician will do a blood test to determine the levels of all your blood fats,
including triglycerides, and advise you on a plan to achieve or maintain normal
levels. If your levels are elevated, you may need to take medication, or
you may be able to use diet, exercise and weight loss to bring your levels
down. It is a good idea to have a blood test for blood fats (also called
lipid levels) in your twenties, and follow up as needed. Know your
levels, and proceed accordingly, in collaboration with your clinician.
Weight:
As a country, we have gained a lot of weight. The causes, as you know,
are inactivity and unhealthy food. Get a bathroom scale, and start
weighing yourself regularly. Many people weigh themselves daily to
maintain a normal weight. You can find your ideal weight at the clinic,
or on the web – cdc.gov/healthy weight. This link
will also give you your BMI, or Body Mass Index. Keeping a healthy weight
is not just a question of how you look, but is directly associated with heart
disease, diabetes, many cancers, and other problems. The New York Times
Magazine on 1/18/15 has an article about mice who were allowed to eat regular
kibble, high fat food, or food with fats and sugars. Those who could eat
only in a 9 or 12 hour window remained sleek and healthy, in all groups. The
researchers think that this ‘time restricted eating’ influences the body’s
internal metabolic clock, and will probably help humans as well as mice.
“The clock starts with that first cup of coffee with cream and sugar.” If
you have had trouble with other weight loss plans, you could try this
one. However, every body needs healthy food – especially vegetables,
protein, fruits and unrefined grains. Don’t eat junk food or mouse
kibble for 12 hours instead of 24!
Know
Your Numbers. Don’t smoke. Avoid a beer belly. That’s my
final word for today.
Sadja Greenwood, MD, MPH
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