How to assess your health status?

How do you assess your health status and set realistic goals?

A practical guide to using various tools and methods to measure your health indicators, identify areas for improvement and include tips on how to do it effectively

Health is a complex and multifaceted concept that encompasses physical, mental, emotional, social, and environmental aspects. It is not just the absence of disease or infirmity, but a state of complete well-being. Therefore, assessing your health status and setting realistic goals is not a simple or straightforward task. It requires a comprehensive and holistic approach that takes into account your individual needs, preferences, strengths, and challenges.

In this blog post, I will share with you some of the tools and methods that you can use to measure your health indicators and identify areas for improvement. I will also provide you with some tips on how to do it effectively and efficiently. By the end of this post, you will have a better understanding of how to assess your health status and set realistic goals that will help you achieve optimal health and wellness.

Tools and methods to measure your health indicators

There are many tools and methods that you can use to measure your health indicators, such as:

Self-assessment questionnaires: These are standardized instruments that ask you a series of questions about your health behaviors, symptoms, feelings, attitudes, and beliefs. They can help you evaluate your physical, mental, emotional, and social health, as well as your risk factors for certain diseases or conditions. Some examples of self-assessment questionnaires are the Physical Activity Readiness Questionnaire (PAR-Q), the Patient Health Questionnaire (PHQ-9), the Generalized Anxiety Disorder 7-item scale (GAD-7), the Perceived Stress Scale (PSS), the Satisfaction With Life Scale (SWLS), and the Social Support Questionnaire (SSQ).

They can help you evaluate your physical, mental, emotional and social health, as well as your risk factors for certain diseases or conditions.

Biomarkers

These are objective measures of your biological or physiological functions, such as blood pressure, heart rate, blood glucose, cholesterol, body mass index (BMI), waist circumference, etc. They can help you monitor your physical health and detect any abnormalities or changes that may indicate a disease or condition. Some common biomarkers are:

1. Blood pressure: This is the force of blood pushing against the walls of your arteries. It is measured in millimeters of mercury (mmHg) and expressed as two numbers: systolic (the pressure when your heart beats) and diastolic (the pressure when your heart rests). A normal blood pressure range is between 90/60 mmHg and 120/80 mmHg. High blood pressure (hypertension) is above 140/90 mmHg and can increase your risk of heart disease, stroke, kidney disease, and other complications.
2. Heart rate: This is the number of times your heart beats per minute. It is measured in beats per minute (bpm) and can vary depending on your age, activity level, emotions, medications, and other factors. A normal resting heart rate range is between 60 bpm and 100 bpm. A low heart rate (bradycardia) is below 60 bpm and can indicate a heart problem or a side effect of some medications. A high heart rate (tachycardia) is above 100 bpm and can indicate stress, anxiety, fever, dehydration, or a heart condition.
3. Blood glucose: This is the amount of sugar in your blood. It is measured in milligrams per deciliter (mg/dL) or millimoles per liter (mmol/L) and can vary depending on your diet, exercise, medications, and other factors. A normal fasting blood glucose range is between 70 mg/dL and 100 mg/dL, or between 3.9 mmol/L and 5.6 mmol/L. A high blood glucose level (hyperglycemia) is above 126 mg/dL or above 7 mmol/L after fasting for at least eight hours, or above 200 mg/dL or above 11.1 mmol/L at any time of the day. It can indicate diabetes or prediabetes and can cause damage to your organs, nerves, and blood vessels. A low blood glucose level (hypoglycemia) is below 70 mg/dL or below 3.9 mmol/L and can cause symptoms such as dizziness, confusion, sweating, shaking, hunger, or fainting. Too much insulin or medication, not enough food, too much exercise, or other factors can all contribute to it.
4. Cholesterol: This is a type of fat that circulates in your blood. It is measured in milligrams per deciliter (mg/dL) or millimoles per liter (mmol/L) and consists of two types: low-density lipoprotein (LDL), or “bad” cholesterol, and high-density lipoprotein (HDL) or “good” cholesterol. A normal total cholesterol range is below 200 mg/dL or below 5.2 mmol/L. A high total cholesterol level (hypercholesterolemia) is above 240 mg/dL or above 6.2 mmol/L and can increase your risk of heart disease, stroke, and other complications. A normal LDL cholesterol range is below 100 mg/dL or below 2.6 mmol/L. A high LDL cholesterol level (hyperlipidemia) is above 160 mg/dL or above 4.1 mmol/L and can cause plaque buildup in your arteries, narrowing them and reducing blood flow. A normal HDL cholesterol range is above 40 mg/dL or above 1 mmol/L for men and above 50 mg/dL or above 1.3 mmol/L for women. Low HDL cholesterol (hypoalphalipoproteinemia) is below these levels and can increase your risk of heart disease, stroke, and other complications.
5. Body mass index (BMI): This is a measure of your body fat based on your height and weight. It is calculated by dividing your weight in kilograms by your height in meters squared (kg/m2) or by using a BMI calculator. A normal BMI range is between 18.5 kg/m2 and 24.9 kg/m2. A low BMI (underweight) is below 18.5 kg/m2 and can indicate malnutrition, eating disorders, illness, or other problems. A high BMI (overweight) is above 25 kg/m2 and can indicate excess body fat, which can increase your risk of diabetes, heart disease, stroke, arthritis, and some cancers. A very high BMI (obesity) is above 30 kg/m2 and can indicate a severe degree of excess body fat, which can cause serious health problems and complications.
6. Waist circumference: This is a measure of your abdominal fat around your waist. It is measured in centimeters (cm) or inches (in) by using a tape measure around the narrowest part of your waist, usually just above your belly button. A normal waist circumference range is below 94 cm or below 37 in for men and below 80 cm or below 31.5 in for women. A high waist circumference (abdominal obesity) is above these levels and can indicate a high amount of visceral fat, which is the fat that surrounds your organs and can increase your risk of diabetes, heart disease, stroke, high blood pressure, and some cancers.
7. Performance tests: These are practical tests that assess your physical abilities, such as strength, endurance, flexibility, balance, coordination, etc. They can help you evaluate your fitness level and identify your strengths and weaknesses. Some examples of performance tests are the push-up test, the sit-and-reach test, the 6-minute walk test, the timed up-and-go test, the shuttle run test, etc.
8. Goal setting tools: These are tools that help you define your specific, measurable, achievable, relevant, and time-bound (SMART) goals for improving your health. They can help you clarify your vision, motivation, and action plan for achieving your desired outcomes. Some examples of goal-setting tools are the SMART goal worksheet, the action plan template, the goal tracker app, etc.

What is difference between LDL and HDL cholesterol?

The difference between LDL and HDL cholesterol is that LDL cholesterol carries cholesterol from the liver to the cells, where it can be used or stored. However, if there is too much LDL cholesterol in the blood, it can deposit on the walls of the arteries and form plaque, which can harden and narrow the arteries, reducing blood flow and oxygen supply to the organs.

This can lead to atherosclerosis, which is the main cause of heart disease and stroke. HDL cholesterol carries excess cholesterol from the cells back to the liver, where it can be broken down and eliminated from the body. This helps prevent plaque formation and protects the arteries from damage. Therefore, LDL cholesterol is considered “bad” because it can cause harm to the arteries and organs, while HDL cholesterol is considered “good” because it can prevent harm and protect the arteries and organs.

Tips on how to evaluate your health status and set smart goals effectively

Here are some tips on how to assess your health status and set realistic goals effectively:

 

• Choose the tools and methods that suit your needs. There is no one-size-fits-all approach to assessing your health status and setting realistic goals. You should choose the tools and methods that suit your needs, preferences, availability, and budget. For example, if you want to measure your mental health, you may prefer a self-assessment questionnaire over a biomarker. If you want to measure your fitness level, you may prefer a performance test over a self-assessment questionnaire. If you want to set a goal for losing weight, you may prefer a goal-setting tool over a biomarker.
• Use multiple sources of information. To get a more accurate and comprehensive picture of your health status and progress, you should use multiple sources of information from different domains of health. For example,if you want to assess your physical health, you should not rely on only one biomarker or performance test.
• You should also consider other factors such asyour diet, sleep quality, stress level, etc. Similarly, if you want to assess your mental health, you should not rely on only one self-assessment questionnaire or biomarker. You should also consider other factors, such as your social support network, coping skills, etc.
• Be honest with yourself. To get reliable and valid results from your assessment tools and methods, you should be honest with yourself and answer the questions or perform the tests as truthfully as possible.
• Do not exaggerate or underestimate your responses or abilities to avoid bias or distortion of your data.
• Be realistic with your goals: To set realistic goals that are attainable and sustainable, you should be realistic with yourself and consider your current situation, your resources, your potential barriers, and your motivation level.
• Do not set goals that are too easy or too hard to achieve, as they may lead to boredom or frustration and reduce your adherence and satisfaction.
• Be flexible with your plan. To achieve your goals effectively and efficiently, you should be flexible with your plan and adapt it to your changing circumstances, needs, and preferences.
• Do not stick to a rigid or fixed plan that may not suit your current situation, resources, potential barriers, or motivation level.
• Be open to feedback, evaluation, and adjustments to your plan as you go along. Do not be afraid to modify or revise your goals or strategies if they are not working for you.

Conclusion

Assessing your health status and setting realistic goals is a key step in improving your health and wellness. By using various tools and methods to measure your health indicators and identify areas for improvement, you can gain a better understanding of your strengths and challenges and design a personalized plan that suits your needs, preferences, and resources. By following some tips on how to do it effectively and efficiently, you can increase your chances of achieving your desired outcomes and enhancing your quality of life.