22 numbers with which you can check your health
Blood test - a medical test that allows you to assess the hemoglobin content in the red blood system, the number of red blood cells, the color indicator, the number of white blood cells, platelets, etc.
Urinalysis - a medical analysis to assess the content of minerals and trace elements in the urine.
Analysis of feces - medical analysis, allowing to assess the content of minerals and trace elements in feces.
Clinical analysis of blood (AS) (detailed blood test, complete blood count (OAK)) - medical or nursing analysis to assess the hemoglobin content in the red blood system, red blood cell count, color index, white blood cell count, platelet count. A blood test allows to examine the leukogram and erythrocyte sedimentation rate (ESR). Using this analysis, you can identify anemia (decrease in hemoglobin - leukocyte formula), inflammatory processes (leukocytes, leukocyte formula), etc.
A simple thought: you must not only fulfill the basic requirements of the organism (Which? See below), but also regularly take an interest in what happens inside you. Spend two hours, go to the nearest laboratory, donate blood from a vein and ask to check the indicators listed below. So you will know how big the risk is that you will end up in a hospital bed with one of the most probable diseases for a modern man.
There is no time for going to the doctor, but still you do not want to die too soon? Then you have to independently monitor the performance of the body.
LIFE HANGS ON FIBER
Dietary fiber stimulates the intestines, so with them you will stay in the toilet only if you get an interesting article in Men's Health. In addition, according to a study published in the American Journal of Clinical Nutrition, those who absorb enough fiber minimize their chances of dying from cardiovascular disease.
Therefore, eat foods that are rich in it - for example, green beans (5 g dietary fiber per 100 g), pumpkin (4 g per 100 g) and Brussels sprouts (4 g per 100 g).
Your goal is to consume every day at least 14 grams of fiber for every 1000 kcal of food.
If you sleep less, diseases will not keep you waiting. Scientists have long linked chronic lack of sleep, for example, with an increased risk of obesity and heart disease.
Is insomnia tortured? The main thing is not to try to treat her with a couple of beers on the sofa in front of the TV.
Better to carefully set your internal clock. Not only lie down and get up 7 days a week at the same time, but also have breakfast, lunch and dinner always on a strict schedule.
It is not necessary to run away from a heart attack, you can leave on foot. Men who walk 10,000 steps and more per day are 69% less at risk for cardiovascular diseases than those who are not so mobile.
If you have a smartphone with an acceleration sensor, then you should use the application pedometer. As shown by a study conducted by scientists at the University of Ghent, with pedometers, people walk an average of 896 steps a day more than without them.
It is low-density lipoproteins (LDL) that are responsible for the deposition of cholesterol plaques on the walls of blood vessels.
If their blood levels are higher than 3.37 mmol / l, you have an increased risk of atherosclerosis and coronary heart disease.
To lower this figure, eat like Scandinavians: stuff yourself with fish, bran bread and berries.
Your body processes excess calories into these fats and throws them into the blood.
Too high (from 1.7 mmol / l) leads to clogged arteries, which can trigger a heart attack or stroke.
To cope with this scourge will help fish oil capsules. Daily intake of 3-4 g of this drug lowers blood triglycerides by 20–50%.
DIABETES WILL NOT PASS
Diabetes does not come suddenly, but often its approximation can only be determined using laboratory tests. To notice minor irregularities in carbohydrate metabolism, which are not yet called diabetes, but most likely lead to it, do a blood test for glucose.
If the sugar content in blood taken on an empty stomach exceeds 7 mmol / l, hurry to the doctor - you have gone beyond the normal range.
Everything is normal, but are you ready for prevention? Cardio will help you. Aerobic exercise improves carbohydrate metabolism more efficiently than anaerobic, and the optimal training regimen is 5 days a week for an hour with a pulse rate of 70–80% of the maximum.
The glucose test shows how your carbohydrate metabolism works at the moment. But that's not all: you should find out how he behaved during the last month or two to forget about diabetes.
Give blood for the content of glycated, that is, combined with sugars, hemoglobin (the norm is not more than 6%).
Beyond the limits? Go to the doctor with this analysis. Well, do cardio, as described above.
SECRETS OF INTERNAL SECRETION
Low testosterone does not just make your body flabby. According to scientists from the University of Cambridge, the content of this hormone in the blood below 19 nmol / l increases the risk of cardiovascular diseases by 30% (and in general, the limits of the norm for men 20–40 years old - an interval of 17–24 nmol / l).
According to a study published in the journal Biological Trace Element Research, daily 10 mg of magnesium per kg of your weight will increase the content of the male hormone in your body, regardless of whether you play sports or not.
But according to the same study, if you regularly go to the gym with magnesium intake, then you will increase testosterone even more.
✔ DHEA sulfate
Studies have associated a drop in the blood content of the hormone dehydroepiandrosterone (DHEA) with an increased risk of degenerative diseases in the whole — ranging from the nervous system and ending with the joints — as well as accelerated aging.
If your DHEA level falls below the norms listed here, go to the doctor. You're not ready to grow old.
✔ Thyroid hormones
These hormones regulate the most important mechanisms in your body: sexual desire, metabolism, processes in the cerebral cortex.
If you are out of limits, run to an endocrinologist to determine the cause.
Self-treatment thyroid is not worth doing.
KNIGHT WITHOUT STAMPS ON THE BODY AND MATTRESS
If you notice a melanoma, that is, a malignant tumor, into which any mole can regenerate, when its thickness is no more than 1 mm, your chances of surviving for the next 5 years are 90%.
If you do not notice and run, you will live for 5–9 months.
To identify melanoma at an early stage, at the age of 20–40 years, undergo a routine examination by a dermatologist once every 3 years, and after 40 years - once a year.
Between visits to the doctor, regularly examine your own body in search of moles, which suddenly began to grow and change.
How to recognize melanoma? Look for her photos in the network - you'll know the enemy by sight.
prostate health test
Began to get up in the middle of the night to drain the ballast fluid into the toilet? Perhaps your prostate gland has just slightly increased, this happens with age.
And, perhaps, you started an inflammatory process in the bladder, or, for example, a malignant tumor appeared in the same place or in the prostate gland.
Evaluate the health of your genitourinary system in a first approximation using a test developed by Al Baragvi, professor of urology at the University of Colorado.
If you score more than 4 points, do not hesitate to go to the doctor.
- 0 - “never”
- 2 - “sometimes”
- 3 - "almost always."
Over the past month, how often have you ...
- ... I felt that I didn’t completely empty my bladder after I finished urinating?
- ... had difficulty urinating?
- ... woke up at night to urinate?
- ... urinated in a weak trickle?
This is the smoke without which there is no fire. Your liver increases the production of C-reactive protein in response to inflammatory processes, parasitic infections, as well as injuries and tumors accompanied by tissue necrosis.
Normally, the content of this protein in the blood should be within the range of 0–5 mg / l.
If it does not fit, it's time to look for a fire to the doctor - the smoke is already cutting eyes.
Increased urea in the blood leads to the appearance of kidney stones, as well as inflammatory diseases of the joints.
It is believed that this acid in your body becomes more if you lean on foods rich in purines - red meat, seafood, legumes.
However, the main cause of hyperuricemia (that is, an excess of urea) in a modern person is alcohol.
If the analysis showed that urea in the blood goes off you (more than 6.4 mmol / l), stop pouring over the collar, especially if you like beer rich in purines.
In addition, hyperuricemia may be a sign of impaired kidney function.
This amino acid, in fact, is an intermediate member of your metabolism. But with age, more and more homocysteine leaves this cycle and accumulates in the blood plasma.
And if you like coffee, cigarettes and alcohol, then, most likely, homocysteine enters your blood vessels in increased quantities, provoking atherosclerosis, Alzheimer's disease and senile dementia.
If you are out of the normal range (16.2 µmol / L), apply folic acid and vitamin B 12 . These substances help your body break down homocysteine.
DISCOVER NEW FAT
ratio of waist to height
This is the easiest way to check how fit you are. Take a centimeter and measure the girth of the abdomen at the level of the navel.
The resulting figure should be at least 2 times less than your height.
Did not fit into the standard? Get down to metabolic training, the benefit of these we have.
maximum oxygen consumption (MIC)
The more oxygen you consume at peak loads, the more efficiently your cardiovascular system works and the more active muscle fibers you have.
The IPC is the amount of oxygen in ml, which your body burns per kg of your mass in 1 minute, working at the limit. If you train to be, first of all, healthy, then for you this is the main indicator of the effectiveness of training.
Problems with the cardiovascular system begin when your BMD falls below 50 ml / kg per minute.
To try on the IPC, you need to find a clinic, hospital or sanatorium, which is diagnosed by the method of ergospirometry, that is, they drive patients on a stationary bike or a treadmill, while simultaneously monitoring the amount of oxygen inhaled and exhaled by the test subject.
Upset the result of ergosprometry? The most effective way to increase BMD is high-intensity interval training.
body fat percentage
If you successfully passed the test centimeters waist, check your fat reserves more modern method.
According to David Niemann, director of the human potential research laboratory at Appalachian University, even athletes often carry extra weight and are unaware of it.
To find out what the percentage of fat in your body is, go through a bioimpedancemetry test.
In a healthy man, this indicator should be within the range of 10–22%.
Via mhealth.ru & wiki