Measuring Wellness
Published by Campbell M Gold in Allopathic · Thursday 27 Jun 2024
Tags: Blog, Article, Page, Measuring, Wellness, Importance, Wellness, Track, Progress, Healthier, Lifestyle
Tags: Blog, Article, Page, Measuring, Wellness, Importance, Wellness, Track, Progress, Healthier, Lifestyle
Discover easy self-assessment tools to measure your wellness.
In this strange time of pandemics, monitoring our health and wellness is essential. This post outlines basic self-measurements to assess overall well-being and interpret results...
Indications of being less well include:
- Being Obese/Overweight.
- You have difficulty bending over and touching your toes.
- Your muscles feel soft due to poor muscle tone.
- You get out of breath after walking up a flight of stairs.
- After walking up a flight of stairs, it takes a long time for you to recover.
- You feel exhausted, weak, or shaky after a few minutes of hard work or exercise.
- You often feel tired and run-down, experiencing general tiredness and lethargy.
- It takes a long time for your heart to return to its average rate after exercise.
- You have trouble falling asleep after working hard or exercising.
- you feel exhausted the day after exercising.
- You experience chronic muscle tension and tightness.
- Your muscles ache and cramp after participating in exercise or sports.
In this Post, Measuring Wellness includes
- Resting Pulse Rate
- Body Temperature
- Blood Pressure
- Blood Sugar Level
- Cholesterol Level
- Peak Expiration Flow Rate
One fitness and general wellness assessment is the measurement of Resting Pulse Rate.
Taking the Pulse
- You must be relaxed for an accurate resting pulse rate measurement. Ensure you have been sitting still for at least 2 minutes (10 minutes better) before testing and have not exerted yourself in the previous 5 minutes (15 minutes better).
- The pulse is located at the wrist, inside the elbow, and on the side of the lower neck.
- Using your first and second fingertips, press firmly but gently on the pulse point until a pulse is felt.
- Take the number of pulse beats in 20 seconds and multiply the result by 3.
- Alternatively, use a commercial pulse monitor and follow the operating instructions.
Interpreting Results
Resting pulse rate can be a helpful way to detect an allergy or an adverse reaction to something ingested:
If an adverse or allergic reaction occurs, the initial resting pulse rate will differ significantly from the retake.
High temperature/fever can be caused by:
Resting Pulse Rate and Allergy Indication
- Prior Before eating or drinking, note your resting pulse rate.
- Retake and note your resting pulse rate 5, 10, 15, 20, 30, and 60 minutes after eating or drinking.
2 - Body Temperature
Average body temperature is a range with variances by site and age. Many types of thermometers are suitable for measuring body temperature. Carefully follow the manufacturer's instructions to obtain an accurate reading.
Temperature is expressed in degrees Fahrenheit (F) or Degrees Celsius (C).
Average Body Temperature Ranges by Site
Average Body Temperature Ranges by Age
Elevated Temperature
- Infection is the most common cause of elevated temperature. Infections may affect the whole body or be localised to a specific part or area.
- Chemical medicines, such as antibiotics, narcotics, barbiturates, antihistamines, and many others, may cause an elevated temperature. Some chemical medications, such as antibiotics, raise body temperature as part of their action; other medicines impede the body's natural ability to adjust its temperature when other situations cause a temperature increase.
- Trauma or injury, including heart attack, stroke, heat exhaustion, heatstroke, burns, etc.
- Diseases such as arthritis, hyperthyroidism, and cancers, such as leukaemia, Hodgkin's lymphoma, liver cancer, lung cancer, etc.
3 - Blood Pressure
Blood pressure readings can be self-taken or taken by another person and are performed as follows.
Using a Traditional Blood-Pressure Measuring Device
Automatic Blood-Pressure Measuring Devices
Measuring Blood Sugar Levels
- To measure blood pressure, a measuring device (Sphygmomanometer—mercury-based or aneroid type) and a stethoscope (some measuring devices have the stethoscope "built-in") will be used.
- Blood pressure is measured in millimetres of mercury (mmHg). The reading is made by either observing a mercury column or a dial on the measuring device.
- The measuring device's cuff, containing the bladder, is carefully wrapped around the upper arm. The bladder part should cover as much of the inside of the upper arm as possible.
- The stethoscope is placed (if not built-in) on the inside of the upper arm, just above the elbow joint.
- The measuring device is pumped, and the cuff bladder inflates and restricts the blood vessels in the upper arm. The measuring device is pumped until the pulse beat detected by the stethoscope disappears (e.g. <= 160 mmHg).
- The measuring device is slowly deflated, releasing the air out of the cuff bladder at a rate of 2 to 3 mmHg per second (or heartbeat).
- When the deflation reaches a certain point, blood begins to rush back into the closed-off blood vessels. This flow will cause a beat or thumping sound to be detected through the stethoscope. This is known as "Korotkoff Phase 1." This sound signals the point at which the body's blood pressure overcomes the cuff resistance. This is the marker for the SYSTOLIC blood pressure reading. The reading (e.g. 130 mmHg) is taken by observing the mercury level or the dial on the measuring device.
- The deflation process continues, and the beat continues to be detected through the stethoscope. Precisely at the point when the beat stops, known as "Korotkoff Phase 5", again the mercury level or dial reading is noted. This reading (e.g. 80 mmHg) represents the DIASTOLIC blood pressure.
- The two figures, 130 mmHg and 80 mmHg are combined to produce the result, 130/80 mmHg. This is then read as "one-thirty-over-eighty".
- The measuring device cuff is completely deflated and is removed from the upper arm.
Today, there are diverse blood pressure measuring devices.
For automatic devices, carefully follow the operating instructions for posture, bladder placement, activation, etc.
When activated, the device automatically inflates the cuff, takes the relevant measurements, and displays the results (Systolic Pressure, Diastolic Pressure, and Heart Rate) on a small screen.
The cuff is then wholly deflated, and the device is ready for use again.
An automatic device typically fits the cuff around the wrist or the upper arm.
Interpreting Results
The following tables can be used to interpret the results:
4 - Blood Sugar Level
What is "Blood Sugar Level"?
The blood sugar level is the amount of glucose (sugar) in an individual's blood, known as the "plasma glucose level."
The blood sugar level is expressed as *millimoles per litre (mmol/litre).
*Mole is the molecular weight of a substance (in grams) - gram-molecule.
A millimole is an SI unit equivalent to one-thousandth of a gram-molecule.
Normal levels
Blood glucose levels stay within narrow limits throughout the day, typically 4 to 8 mmol/litre. However, levels elevate after meals and are at their lowest in the morning.
Diabetes
In diabetes, the individual's blood sugar level moves outside of the normal limits, and if it is left unaddressed, resultant pathology can develop.
Even with reasonable control of diabetes, the blood sugar levels will still tend to drift outside the normal levels.
Consequence of High Blood Sugar Levels
The small blood vessels are damaged when high blood glucose levels are present.
This has the knock-on effect of possible complications, such as:
- Cardiovascular disease, including high blood pressure, heart attack, heart failure, stroke, artery and vein degeneration, and other problems caused by poor circulation (oedema, skin problems, ulcers, foot and lower leg problems, and gangrene in chronic cases).
- Eye disease, including retinopathy, glaucoma, cataract, and corneal disease.
- Kidney disease (nephropathy).
- Nerve disease (neuropathy, which can cause numbness in the feet).
- Cancer of the liver and other liver diseases, including non-alcoholic fatty liver.
- Infections, metabolic difficulties, impotence, and pregnancy problems.
- Mental health problems, including anger, denial, apathy, learned helplessness, and depression.
- Specific skin problems, including:
- Bacterial infections.
- Fungal infections.
- Itching.
- Diabetic dermopathy (light brown, scaly patches).
- Atherosclerosis (the skin changes. It becomes hairless, thin, calm, and shiny. The toes become cold. Toenails thicken and discolour. And exercise causes pain in the calf muscles because the muscles are not getting enough oxygen).
- Allergic reactions (especially to other medicines and their coatings/contents).
- Diabetic blisters (these look like burn blisters).
- Eruptive xanthomatosis (yellow, pea-like enlargements in the skin).
- Digital sclerosis (tight, thick, waxy skin on the backs of hands. Sometimes, the skin on the toes and forehead becomes thick. The finger joints become stiff and no longer move as they should. Rarely, knees, ankles, or elbows also get stiff).
- Acanthosis nigricans (tan or brown raised areas appear on the sides of the neck, armpits, and groin. Sometimes, they also occur on the hands, elbows, and knees).
Home testing kits are available at good chemists and many supermarkets.
A small amount of the individual's blood is placed on an associated test strip, which is then put into the measuring device to assess the blood sugar level. After a short time, the blood glucose level in mmol/liter is displayed on a small screen.
Automatic lancets are also available, designed to prick the individual's finger to draw a drop of blood for painless testing.
Interpreting Results
The ideal Glucose Level values are:
A health professional's advice should be sought if the result values are outside the ideal levels.
The following interpretations are typical of the allopathic medical profession.
How Do Triglycerides Get into the Blood?
- 4 to 7 mmol/litre before meals.
- Less than ten mmol/litre 90 minutes after a meal (other authorities - less than 8.5 mmol/litre).
- Approximately eight mmol/litre at bedtime (the blood sugar level should be between 7 and 10 mmol/litre).
5 - Cholesterol Level
Cholesterol levels can be self-measured using freely available self-testing kits. These kits are available online, in some chemists, and good health stores.
Follow the instructions supplied with the kit, and you will receive your test result within a few minutes.
Cholesterol Levels are typically measured in *mg/dL (milligrams (mg) per deciliter (dL)).
*(mg/dL - A measure of concentration (mass per unit volume) using milligrams per deciliter)
Interpreting Cholesterol Levels
For information regarding the "cholesterol controversy", see "The Benefits of High Cholesterol" in our Health Archive.
Less than 200 mg/dL Total - Desirable
If the LDL, HDL and triglyceride levels are at desirable levels, and there are no other risk factors for heart disease, total blood cholesterol below 200 mg/dL puts the individual at a relatively low risk of coronary heart disease.
200-239 mg/dL - Borderline-High Risk
If total cholesterol falls between 200 and 239 mg/dL, evaluating the individual LDL, HDL, and triglyceride levels is advisable.
240 mg/dL and over - High Risk
Individuals who have a total cholesterol level of 240 mg/dL or more typically have twice the risk of coronary heart disease as people whose cholesterol level is desirable (<200 mg/dL).
HDL Cholesterol Levels (Good Cholesterol)
With HDL (good) cholesterol, higher levels are better:
Low HDL cholesterol (less than 40 mg/dL for men, less than 50 mg/dL for women) puts you at higher risk for heart disease.
HDL cholesterol levels in the average adult male range from 40 to 50 mg/dL, and those in the average adult female range from 50 to 60 mg/dL.
An HDL cholesterol of 60 mg/dL or higher gives some protection against heart disease.
LDL Cholesterol Levels (Bad Cholesterol)
What Are Triglycerides?
- Triglycerides contain three fatty acids (saturated or unsaturated) and glycerol (a simple sugar).
- They serve as our primary energy source and are essential for our well-being.
- We obtain triglycerides from both our diet and the liver.
- When we eat foods containing triglycerides (such as meat, dairy, and cooking oils), they’re absorbed by our intestines.
- These triglycerides are packaged into chylomicrons (lipoproteins) and transported in the bloodstream to tissues for immediate energy use or storage.
- A simple blood test assesses triglyceride levels.
- Aim for a non-fasting triglyceride level below 2.3 mmol/L. If fasting, aim for below 1.7 mmol/L (measuring liver-produced triglycerides).
Normal Ranges for Healthy Adults:
- Normal: <150 mg/dL
- Borderline high: 150–199 mg/dL
- High: 200–499 mg/dL
- Very high: ≥500 mg/dL (increases pancreatitis risk)
6 - Peak Expiration Flow Rate
It is measured by a Peak Flow Meter and expressed in liters per minute.
The results can indicate wellness as higher values are typically noted when the individual is "well" and lower values when the individual is "unwell" and respiratory airways are restricted.
Peak Expiration Flow Rate is the maximum speed of expiration that an individual can achieve.
Peak Flow Meter
Measuring Peak Expiration Flow Rate
Peak Flow readings will vary according to an individual's age, height, and gender and from person to person. Consequently, the best peak flow is subjective.
To take a peak flow reading:
- Slide the pointer on the peak flow meter to zero.
- Sit or stand in an upright, relaxed, and comfortable position.
- Hold the meter level, keeping fingers away from the pointer.
- Take as deep a breath as possible and close your lips around the mouthpiece.
- Blow as hard as you can into the meter (the speed of exhalation is being measured).
- Look at the pointer and read off the measurement.
- Slide the pointer back to zero and repeat two more times.
- The highest of the three readings is the one that is used.
Interpreting Results
The following tables note the typical values of a healthy adult individual:
Note: An individual's peak flow could be less than expected, but they are still healthy.
Zones
Regarding respiratory conditions such as asthma, peak flow measurements are typically classified into three measurement zones: Green, Yellow, and Red.
Consequently, the evaluation of respiratory ability can be gauged from the zones.
Interpreting Results
Respiration Rate
The average respiration rate for an adult at rest ranges from 15 to 20 breaths per minute.
Respiration rates greater than 25 or less than 12 breaths per minute may be abnormal.
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