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Top 6 Health Numbers To Know After Age 40

Top 6 Health Numbers To Know After Age 40

Our bodies are basically machines; the heart pumps blood through our veins, and our brains are like on-board computers, processing and storing information and monitoring our organs. So what happens as the machine ages?

Think about what happens when the hard drive of the computer you’ve had for seven years starts to make an alarming clunking noise or you’ve had to replace the brakes on your ten year-old car several times. The older the machinery gets, the more maintenance it requires.

Our bodies work much the same way. We often find ourselves obsessing a lot about age, making observations like “He’s pushing 40” or “she looks great for 75,” but age isn’t the only numeric indicator of health and longevity. HelloHeart, a company that manufactures a blood pressure monitoring app for smartphones, encourages everyone to learn about and keep an eye on key health-related numbers once you’ve passed 40, so whether you’re over the hill or puffing your way toward the crest of it, knowing these six numbers will help you to maintain your health.

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1. Blood Pressure

Your blood pressure is the number one indicator of how well your heart is functioning. Blood pressure refers to the pressure in your arteries as blood flows through them. The measurement consists of two numbers. The first number, systolic blood pressure, refers to the amount of pressure present when your heart beats. The second number, your diastolic blood pressure, refers to the amount of pressure present when the heart muscle relaxes between beats.

When your blood pressure reads as “120 over 80,” for instance, the top number refers to systolic pressure, and the bottom number refers to diastolic pressure. According to the American Heart Association, while posture and activity level can affect blood pressure, the systolic pressure reading should typically be below 120 and the diastolic below 80; 115 over 75 would be ideal. The AHA also reports that approximately one in three Americans has high blood pressure, and it’s recommended that you contact your physician if your systolic pressure exceeds 140 or your diastolic pressure reaches 90.

2. Resting heart rate

Remember that your blood pressure can fluctuate depending on posture or level of activity, so when you’re relaxing, so should your heart. As the term indicates, your resting heart rate should be less rapid than when you’re active; a healthy resting heart rate is approximately 6 beats per minute. Keeping in mind the above points about blood pressure, a rapidly beating heart while at rest can indicate high blood pressure.

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3. Cholesterol levels

Cholesterol levels measure the amount of fat in your blood. Like everything else, we need a certain amount of fat in the blood, but not too much. According to Jenna Lindsey Channell, you should avoid trans-fats and saturated fats. Unsaturated fats, however, are an important part of your diet because they’re required for absorbing certain vitamins like A, E, B, and K.

There are two types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is the “bad fat”—essentially plaque in your arteries. When it builds up, it creates blockages that prevent blood from flowing and can lead to heart attacks and strokes. HDL is the “good fat,” and it works to regulate LDL levels and keep your arteries clear. The fat that is stored in the body for energy after eating is called triglycerides.

Together, your LDL, HDL, and triglyceride numbers create what’s called your “lipid profile score.” Cholesterol is measured in milligrams per deciliter (mg/dl), a unit of measurement that indicates the concentration of a substance in your blood. Desired levels will vary based on whether or not you’re at high risk for heart disease. The normal desired LDL level is below 100 if you’re not at risk for heart disease and below 70 if heart disease is a high health risk. If you have no risk factors like high blood pressure or heart disease, 100-129 is generally considered a healthy level; a number over 190 is considered high. While your LDL level shouldn’t get too high, your HDL level shouldn’t drop too low; remember that you need HDL, or “good” cholesterol in your blood to keep your arteries clean. 60 or above is usually a healthy HDL level. For men, an unhealthy level is below 40 and for women below 50. A triglyceride level of 150 is average; below 100 is ideal. Triglyceride levels over 200 are considered high.

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4. Blood sugar

Blood sugar measures the amount of glucose (a type of sugar found in carbohydrates) present in your blood. Glucose serves as the main source of your body’s energy. Blood sugar levels will usually fluctuate, increasing after you’ve eaten. If your glucose level rises and remains high over an extended period of time, it can damage your blood vessels, kidneys, eyes, and nerves.

If you have high glucose levels, blood sugar tests can help to detect diabetes, and an A1C test will provide an index of your average blood sugar levels over the past three or four months, which will give a broader, more representative picture of glucose fluctuations than a “spot test.” The A1C test measures what percentage of hemoglobin (a protein in your blood that carries oxygen) contains glucose. A healthy glucose level from a fasting blood sugar test (FBS) should fall below 100 mg/dl and not lower than 40 mg/dl. . A healthy reading from an A1C test should be less than 7.0%.

5. C-Reactive Protein (CRP)

CRP levels in your blood indicate the amount of inflammation in your blood vessels. It’s important to keep an eye on this number because there are often no symptoms associated with high CRP and therefore it can be a “silent killer.” High CRP levels are often associated with conditions like diabetes, hypertension, and heart disease. A blood draw and lab test can check your CRP levels. A normal, healthy CRP level should fall below 1.0 mg/dl; a number above 3.0 mg/dl can indicate risk for heart disease.

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6. Waist size

In addition to your weight and BMI (body mass index, which measures your weight relative to your height), your waist size can also indicate your overall health. Waist size is also the easiest to measure because you don’t need to go to a doctor or schedule any tests. You just need a tape-measure. For an accurate measurement, measure your waist size at bellybutton height. For women, a healthy waist size is less than 36 inches; for men, it’s less than 40. Numbers higher than these can increase your risk for heart disease, high blood pressure, or diabetes.

As we age, we become increasingly preoccupied about numbers, but instead of counting your gray hairs or the number of wrinkles that seem to have popped up overnight, keep an eye on these six numbers to help maintain a healthy heart!

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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