22 numbers, with which you can check your health
Blood analysis - medical analysis, which allows to evaluate the hemoglobin content in the red blood system, the number of red blood cells, the color index, the number of leukocytes, platelets, etc.
Urinalysis - a medical analysis that allows you to assess the content of minerals and trace elements in the urine.
Analysis of feces is a medical analysis that allows to estimate the content of minerals and trace elements in feces.
Clinical blood test (ASA) (blood analysis, general blood test (UAC)) - a medical or nursing analysis that allows you to evaluate the hemoglobin content in the red blood system, the number of red blood cells, the color index, the number of white blood cells, platelets. A clinical blood test allows you to consider the leukogram and the rate of erythrocyte sedimentation (ESR). With the help of this analysis, it is possible to detect 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 body (What? See below), but also regularly ask what is going on inside of you. Spend two hours, go to the nearest laboratory, donate blood from the vein and ask to check the indicators listed below. So you will find out how big the risk is that you will be on a hospital bed with one of the most likely diseases for modern men.
There is no time to go to the doctor, and you do not want to die too early. Then you will have to monitor the body indices yourself.
LIFE IS ON THE FIBER
Dietary fiber perfectly stimulates the work of the intestines, so with them you will sit in the toilet only if you get an interesting note in Men's Health. In addition, according to a study published in the Journal of the American Journal of Clinical Nutrition, those who absorb enough fiber minimize their chances of dying from cardiovascular disease.
Therefore, eat foods rich in it - for example, a string bean (5 g of dietary fiber per 100 g), pumpkin (4 g per 100 g) and Brussels sprouts (4 g per 100 g).
Your goal is to absorb at least 14 grams of fiber every day for every 1000 kcal of food.
You will sleep less - illnesses will not keep you waiting. Scientists have long associated chronic malnutrition, for example, with an increased risk of obesity and heart disease.
Is insomnia troubled? The main thing is, do not try to treat her with a couple of beers on the couch in front of the TV.
Better tune your inner clock properly. Do not just lie down and get up 7 days a week at the same time, but also have breakfast, have dinner and have supper always strictly on schedule.
It is not necessary to escape from a heart attack, you can walk away on foot. Men who pass 10,000 steps and more per day are at risk of cardiovascular disease 69% less 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, pedometers with pedometers take 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 the vessels.
If their blood content is higher than 3.37 mmol / l, you have an increased risk of atherosclerosis and ischemic heart disease.
To reduce this figure, eat as Scandinavians: stuff yourself with fish, bread with bran and berries.
Your body processes excess calories in these fats and throws them into the bloodstream.
Too high level (from 1.7 mmol / l) leads to blockage of the arteries, which can provoke a heart attack or stroke.
Cope with this misfortune will help fish oil in capsules. Daily intake of 3-4 g of this drug reduces the triglycerides in the blood by 20-50%.
DIABETES WILL NOT BE HELD
Diabetes does not come suddenly, but often its approximation can only be determined with the help of laboratory tests. To notice minor disorders in carbohydrate metabolism, which are not yet called diabetes, but most likely lead to it, make a blood test for glucose.
If the sugar content in the fasted blood exceeds 7 mmol / l, hurry to the doctor - you went beyond the norm.
Everything is normal, but are you ready for prevention? Cardio will help you. Aerobic training improves carbohydrate metabolism more efficiently than anaerobic, with an optimal exercise schedule - 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 need to find out how he behaved during the last month or two to forget about diabetes.
give blood to the content of glycated, that is, connected with sugars, hemoglobin (the norm is not more than 6%).
Went beyond? Go with this analysis to the doctor. Well, do cardio, as described above.
SECRETS OF INNER SECRECY
A low level of testosterone not only makes 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 disease by 30% (and in general, the norm limits for men 20-40 years - an interval of 17-24 nmol / l).
According to a study published in the journal Biological Trace Element Research, the daily 10 mg of magnesium for each kg of your weight will increase the content of the male hormone in your body, regardless of whether you are doing sports or not.
But, according to the same research, if you regularly go to the hall together with taking magnesium, testosterone will get even more.
✔ DHEA sulfate
Studies link the drop in blood levels of the hormone dehydroepiandrosterone (DHEA) with an increased risk of degenerative diseases in everything from the nervous system to joints and accelerated aging.
If your level of DHEA fell below the norms given here, go to the doctor. You're not yet 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 went beyond the norm, run to the endocrinologist to determine the cause.
Self-medicated thyroid should not be engaged.
KNIFE WITHOUT STAINS ON BODY AND MATTRESS
If you notice melanoma, that is, a malignant tumor in 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 start, you will live 5-9 months.
To detect melanoma at an early stage, at the age of 20-40 years, a prophylactic examination is carried out at the dermatologist every 3 years, after 40 years - once a year.
Between visits of a doctor regularly examine your body yourself in search of moles, which suddenly began to grow and change.
How to recognize melanoma? Look for her pictures online - you will know the enemy in person.
test for the health of the prostate
Started to get up in the middle of the night to drain the ballast liquid into the toilet? Perhaps you just slightly increased the prostate gland, this happens with age.
And, perhaps, you started an inflammatory process in the bladder, or, for example, there was a malignant tumor in the same place or in the prostate gland.
Assess the health of your genitourinary system in the first approximation using a test developed by El Baragvi, professor of urology at the University of Colorado.
If he scored more than 4 points, do not delay with a visit to the doctor.
- 0 is "never"
- 2 - "sometimes",
- 3 - "almost always".
Over the past month, how often do you ...
- ... I felt that I had not completely emptied my bladder after I had finished peeing?
- ... had difficulty with urinary retention?
- ... woke up at night to urinate?
- ... pissed with a weak trickle?
DO NOT INFLATE
This is the same 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 trauma and tumors accompanied by tissue necrosis.
Normally, the content of this protein in the blood should fit within an interval of 0-5 mg / l.
If it does not fit, it's time to look for a doctor to the fire - the smoke already cuts your eyes.
Increased urea in the blood leads to the appearance of kidney stones, as well as to inflammatory joint diseases.
It is believed that this acid in your body becomes more if you lean on rich foods purine - 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 shows that the urea in your blood is off scale (more than 6.4 mmol / l), stop pouring over the collar, especially if you like a beer rich in purines.
In addition, hyperuricemia may be a sign of impaired renal function.
This amino acid, in fact, is an intermediate participant in your metabolism. But with age, more homocysteine is eliminated from this cycle and accumulates in the blood plasma.
And if you love coffee, cigarettes and alcohol, then, most likely, homocysteine enters your blood vessels in excessive amounts, provoking atherosclerosis, Alzheimer's disease and senile dementia.
If you went beyond the norm (16.2 μmol / l), apply folic acid and vitamin B 12 . These substances help your body to decompose homocysteine.
DISCOVER THE NEW FAT
This is the easiest way to check how much you are in shape. Take a centimeter and measure the girth of the abdomen at the level of the navel.
The figure should be at least 2 times less than your height.
Did not meet the standard? Start metabolic training, the benefit of such we have full.
maximum oxygen consumption (MIC)
The more oxygen you consume at peak loads, the more effectively your cardiovascular system works and the more active muscle fibers you have.
IPC - this is the amount of oxygen in ml, which your body burns per kg of your mass per minute, working at the limit. If you train to be, in the first place, healthy, then for you it is the main indicator of the effectiveness of classes.
Problems with the cardiovascular system begin when your IPC falls below 50 ml / kg per minute.
To measure IPC, you need to find a polyclinic, a hospital or a sanatorium, which is diagnosed using the ergospirometry method, that is, they drive patients on an exercise bike or a treadmill, while simultaneously controlling the amount of oxygen inhaled and exhaled to the subjects.
Upset the result of ergospirometry? The most effective way to increase MPC is high-intensity interval training.
percentage of body fat
If you successfully passed the waist test in a centimeter, check your fat reserves with a more modern method.
According to David Niman, director of the Human Abilities Laboratory at Appalachia University, even athletes often carry excess weight and are unaware of this.
To find out what is the percentage of fat in your body, go through the bioimpedanceometry test.
In a healthy man, this indicator should fit within an interval of 10-22%.
Via mhealth.ru & wiki