If you thought your most vital statistics were your body measurements, think again. The numbers that really count are the ones that reflect our health on the inside.
Remember when the ideal measurements for the female figure were 36-24-36? Because the human body has changed so much over the years, whose measurements are no longer considered representative of the perfect body for a woman. And where health is concerned, there is a set of much more important numbers to aim for too.
This September, the Blood Pressure Association is organising Know Your Numbers! week. So to help you make sure you know yours, here’s our guide to the most important numbers you need to be aware of.
120/80
Blood pressure measurements include two numbers, and the ideal reading for most people is 120/80 or less. That means your risk for heart disease or stroke is much lower than if your blood pressure measurement is higher.
According to the Blood Pressure Association most adults in the UK have blood pressure readings in the range of 120/80 to 140/90. What that means is that while this doesn’t represent actual high blood pressure, many of us should still be taking steps to reduce our blood pressure, such as eating less salt and more fruit and vegetables, keeping our weight normal, taking more exercise and – if we drink too much – cutting down on alcohol.
High blood pressure is classed as readings of 140/90 and higher. If high blood pressure is suspected by a GP, this is confirmed with a 24-hour ambulatory blood pressure monitoring.
Over time, blood pressures of this level can put a strain on your heart and blood vessels, which is why the Blood Pressure Association recommends all adults should have their blood pressure checked every year, and those with high blood pressure should check more often, as instructed by their GP. High blood pressure can, however, be treated with medication as well as by making lifestyle changes.
Low blood pressure, on the other hand, is when your reading is 90/60 or less. Naturally low blood pressure is normally nothing to worry about and does not usually need treating. If your blood pressure drops too low, it can cause fainting and dizziness. It can, however, be treated – see your pharmacist or GP if you have concerns about low blood pressure.
See your GP or ask your local pharmacist about blood pressure monitoring services.
5mmol/L
A healthy cholesterol level (total cholesterol) is 5mmol/L or less – or 4mmol/L or less if you have heart disease, high blood pressure, diabetes or you have a family history of early heart disease.
Of the two different types of cholesterol – that is, LDL (or ‘bad’) cholesterol and HDL (or ‘good’) cholesterol – the healthy levels are 3mmol/L or less (LDL) and 1.0mmol/L or higher for men and 1.2mmol/L or higher for women (HDL).
Cholesterol plays an important role in how the body’s cells works, but if you have too high a level in your bloodstream it can increase your risk of heart and circulatory problems. The cholesterol from our blood attaches to the walls of your arteries, causing them to become more narrow – in other words, you may develop atherosclerosis, which leads to coronary heart disease.
Keeping a check on your cholesterol levels is therefore vital for your heart, and if yours is higher than it should be, your GP can advise you about ways of reducing it. There is medication you can be prescribed that will bring down your cholesterol, but there are things you can do yourself too. These include making sure your diet is healthy and low in saturated fats (animal fats), giving up smoking, exercising and keeping a watchful eye on your weight.
All adults are recommended to have their cholesterol levels tested when they reach the age of 40, but those who have a family history of cholesterol problems are often advised to have the test when they are younger. You can request a test at your GP’s surgery, or ask your pharmacist about cholesterol testing at the pharmacy.
4mmol/L
With type 2 diabetes on the rise in this country, it’s also crucial to keep an eye on your blood glucose levels, especially if you are in a high risk group for type 2 diabetes – in other words, if you have type 2 diabetes in your family, if you’re overweight or obese, if you’re over 40 or if you are of South Asian, Afro-Caribbean or Middle Eastern descent.
The main symptoms of diabetes include feeling very thirsty, feeling very tired, losing weight and passing urine frequently, especially at night. So if you experience one or more of these, having your blood glucose levels tested is a good idea, even if only to rule out diabetes.
Blood glucose is measured by checking the amount of glycosylated haemoglobin (HbA1c) in your blood. According to the International Diabetes Federation, the normal blood glucose level in non-diabetic people is around 4-5.9mmol/L on an empty stomach, and under 7.8mmol/L two hours after eating.
If you have type 1 diabetes, your normal pre-prandial (before eating) blood glucose should be 4-7mmol/L and under 9mmol/L post prandial (after eating). Normal blood glucose for type 2 diabetics is 4-7mmol/L pre prandial and a reading of under 8.5mmol/L.
High blood glucose is determined by a simple blood test that you can get at your GP’s surgery – or ask your pharmacist if there are blood glucose tests available at the pharmacy.
18.5-24.9
Years ago doctors used to refer to a height and weight chart to determine whether or not you were a healthy weight for your size. These days, however, the measurement most medical professionals use is body mass index (BMI).
Unlike simple height and weight measurements, BMI takes into account things like frame sizes – we all come in different shapes, after all. And that’s why it is considered a more accurate way of measuring whether or not your weight is within the normal range. And since having a normal, healthy weight is important for your risk of high blood pressure, high cholesterol and diabetes, it’s a good idea to keep your eye on your BMI too.
You can calculate your BMI yourself – if you know your current height and weight you can use our online interactive BMI Healthy Weight tool. Alternatively, sign up for the handy Vital Statistics and it will keep an online record of your weight and BMI, along with your other health stats including blood pressure, blood glucose and cholesterol. Then, depending on what your BMI is, you will fall into one of the following categories:
18.4 or lower: underweight
18.5-24.9: healthy
25-29.9: overweight
30-34.9: moderately obese
35-39.9: severely obese
40+: very severely obese
If you are in any doubt, have your GP or your pharmacist calculate your BMI for you. Then, if there is any problem, they can offer you lots of advice on how to achieve a healthy weight, including how to make your diet more healthy and how much exercise you should be doing.
Getting your BMI checked by a health professional is also a good idea as they may also measure your waist, which can be a good indication for several health problems including type 2 diabetes and heart disease.
According to the NHS, women with a waist measurement of more than 80cm (31.5in) and men with a measurement of more than 94cm (37in) have a higher-than-normal risk of health problems.
More details about blood pressure as well as Know Your Numbers! Week can be found at www.bpassoc.org.uk
For more information on cholesterol, visit Heart UK’s website at www.heartuk.org.uk
If you need more information on diabetes, visit www.diabetes.org.uk, the website of Diabetes UK.
If you need further weight management support, including confidential and convenient access to certain prescription medicines, visit www.askyourdr.org.uk
