Contents:
- Medical Video: How to Lose Weight WITHOUT Working Out! (This Actually Works)
- Various body sizes that you must monitor regularly
- 1. Waist circumference
- 2. Waist circumference and hip circumference ratio
- 3. Blood pressure
- 4. Body fat
- 5. Check cholesterol
Medical Video: How to Lose Weight WITHOUT Working Out! (This Actually Works)
It seems almost everyone has measured his height and weight, solely to know whether it's ideal or not. In fact, there are still many other body sizes that are no less important and you have to monitor them routinely, you know. Anything, huh? Consider the following review.
Various body sizes that you must monitor regularly
1. Waist circumference
Waist circumference is one of the body measurements that you should regularly monitor. Because, the greater the size of your waist circumference, the greater the risk of various serious diseases, such as type 2 diabetes, high blood pressure, high cholesterol, to heart disease. This is because the waist stores abdominal fat (visceral fat) which produces many harmful poisons.
How to measure waist circumference is actually simple, and you can do it yourself at home. Take a flexible measuring meter and remove your boss's clothes before starting to measure them, so that the tape measure can come in direct contact with your stomach. That way, the measurement results will be more accurate. Stand firm when measuring. Can also ask for help from others.
International Diabetes Federation sets a healthy waist size for woman is less than 80-89 cmand menless than 90 cm. However, this body size also needs to consider your weight. If your body weight is normal but the waist circumference is large, then you are still at a higher risk of developing various chronic diseases compared to people who have a normal waist circumference.
2. Waist circumference and hip circumference ratio
The waist and hip circumference ratio (RLPP) is the number obtained after comparing the size of the waist circumference with your pelvic circumference. This number can also be used to predict your health risks.
Once you know the size of your waist circumference, now try measuring your hip circumference. After that, do the division on the two results.
3. Blood pressure
Another body size that is no less important for you to monitor is blood pressure. High blood pressure can indicate hypertension or tendency to prehypertension. High blood pressure that continues to be left can lead to dangerous complications, such as heart disease or stroke.
Blood pressure checks are ideally carried out by experts in health facilities, such as pharmacies, health centers, clinics, or hospitals. However, you can also do it yourself at home as long as you have a manual blood pressure meter, a digital blood pressure monitor (sphygmomanometer).
Reporting from the Mayo Clinic page, you are advised to check blood pressure at least twice a year to find out how much you risk for hypertension and its complications. You are said to have hypertension if the blood pressure reading is 140/90 mmHg, while prehypertension is between 120-139 (systolic pressure) and 80-96 (diastolic pressure).
4. Body fat
How much fat your body stores must also be monitored. Fat is indeed needed to protect various vital organs of the body, as energy reserves, and to form body cells. However, accumulated fat increases your risk of various chronic health problems, ranging from diabetes, heart disease, to obesity.
You can take measurements of body fat at the fitness center and in health services, in several ways including using bioelectrical impedance analysis (BIA); and a special clamping device commonly called a caliper.
5. Check cholesterol
Measuring cholesterol is done by a blood test, which aims to determine cholesterol and triglyceride levels in your blood. A complete cholesterol test is usually referred to as a lipid panel or lipid profile, this test includes calculating four types of fat in your blood: total cholesterol, HDL cholesterol, LDL cholesterol, and triglycerides.
Cholesterol tests can help reduce the risk of plaque buildup in the arteries which can cause blockage of blood vessels (atherosclerosis).
Cholesterol check is an important thing to do, but unfortunately it is often ignored. In fact, high cholesterol usually shows no typical signs or symptoms. That's why you are recommended to routinely check cholesterol every five years for everyone over the age of 20 years.
Good total cholesterol level in the blood for adults is less than 200 mg / dl. If the level exceeds 240 mg / dl, it can be considered high cholesterol. It is important to know cholesterol levels in your body so that diseases associated with high cholesterol can be prevented early.
