Health in numbers: What you really need to know
Where does it come from?
Surprisingly, the five-day slogan was dreamed in the fields of Sunny California in 1988, which encouraged the result of a campaign for public health to encourage people to eat more fruit and vegetables. A transatlantic step followed, with the British government introduced him in 2003.
The expert re -assessment
“Diversity is the key,” says Aisling Pigott, registered spokesman for the dietic and British Dietetic Association. “Five different fruits and vegetables are better than the same – and a mixture of fruit and vegetables for health.”
What measurement should I follow?
“While the latest evidence shows that more than five parts can be an advantage, we know that at least five are a realistic goal for many,” says Pigott. “So five is a good number to stick to.”
30-Pro week
What is this number?
It is a bit more ambitious to eat 30 different plants a week to increase your intestinal health. While each plant should be new, the same type counts in a different color. But the term “plant” is quite extensive-also covers beans, nuts, seeds and whole grains, so that it is not quite as discouraging as you may think. Surprisingly, dark chocolate, coffee and tea also count, but to a lesser extent – they only get a quarter of the point.
Where does it come from?
The magical number was created from the American intestinal project Already in 2018, which the intestinal microbioma dealt with thousands of people. It turned out that the food of more than 30 types of plants per week was associated with the microbial diversity in the intestine (read: healthier intestinal bacteria) and a reduction in antibiotic-resistant genes.
The expert re -assessment
“We know that a diverse absorption of plants is associated with an increased variety of intestines,” explains Piggot, “therefore the 30-plant message is very useful, but has its restrictions on practicability.”
What measurement should I follow?
“It is a big goal to aim 30 different plants, but essentially on diversity in general it is better for intestinal health,” says Pigott.
10,000 steps a day
What is this number?
How often do you check your daily steps on your smartwatch or phone? In us in 10,000 steps a day for fitness, we were integrated into us for many that this challenge is maintained for many. But how did we get this number?
Where does it come from?
Surprisingly, it was the result of research shortly after the 1964 Olympic Games in Tokyo, where Japanese experts Had an early pedometer to make the population more active. They found that the increasing daily steps from 4,000 to 10,000 would burn around 400 additional calories per day and reduce the risk of heart diseases.
The expert re -assessment
“The idea of performing 10,000 steps a day is easy and easy to remember – but the original research was not particularly robust,” explains fitness expert Joanna Hall, founder of the Walkactive method. “Nevertheless, more recent studies have shown that more steps a day are associated with less risk to die for any cause. I recommend a daily goal of 7,500 steps – but with an important distinction: focus on targeted steps by using good technology because not all steps are the same.”
What measurement should I follow?
“Steps are important, but how you go it is more important,” says Hall. “Put a cadence of 100 steps per minute for general health or 120 steps per minute to increase cardiovascular fitness and endurance.”
150 minutes a week
What is this number?
If you don’t want to count steps, it may be more your thing. It is recommended That adults between the ages of 18 and 64 have at least 150 minutes of medium intensity or 75 minutes of violent intensity-body activity per week to stay healthy. A moderate activity does not have to be carried out – it could be as different as bike, dancing, rollerblading or even a lawn mower.
Where does it come from?
In the nineties, experts looked for evidence that combined movements with chronic diseases such as cancer, heart disease and diabetes, and found that at least 150 minutes a week, the threshold value for the provision of health advantages was.
The expert re -assessment
“You don’t have to do everything at once – it can be divided into smaller, manageable fights,” explains Hall. “For many people, 30 minutes a day, five days a week, are a helpful way to achieve this goal. If you think every week instead of thinking every day, you can feel more flexible and more realistic.”
What measurement should I follow?
“Yes, the 150-minute goal is important-but you should reflect your starting point, your goals and lifestyle.”
18.5-24.9 (BMI)
What is this number?
BMI or Body Mass Index is a measure of whether you are a healthy weight for your size. The BMI is calculated by dividing the weight of an adult in kilogram in square meters-a ideal area is between 18.5 and 24.9. However, there are many disadvantages, for example, since neither the percentage of the body fat nor muscle mass is evaluated.
Where does it come from?
BMI was not determined by a medical expert – it was created in 1832 by a Belgian mathematician to establish characteristics of the “normal man”. It was later developed by a physiologist who shaped the term “Body Mass Index” in 1972.
The expert re -assessment
“Body Mass Index (BMI) is a measure of weight compared to the height and for most of us a good general guide to health,” says Angie Jefferson RD, Dieterin Angie, Dieterin. “But it doesn’t work so well for muscular athletes who can appear overweight or even obese from the additional muscle mass that they wear.”
What measurement should I follow?
“A simpler approach is the ratio of high-to-t-taists,” says Jefferson. Measure your size and measure your waist. If your waist measurement is more than half of your size, this shows that you have too much belly fat – which is the worst type of health.
5mmol/l (200 mg/dl) or less total cholesterol levels
What is this number?
Cholesterol is a substance that your body needs to make hormones and vitamin D. The recommended maximum values are 5 mmol/l (200 mg/dl) or less of the entire cholesterol in your blood.
Where does it come from?
As early as 1946 a Cardiologist From Los Angeles it turned out that the lowering of cholesterol in the nutrition for health was an advantage and that the goals have changed quickly in the past 25 years.
The expert re -assessment
“A finger stitch test in the pharmacy will tell you your total cholesterol level what a good guide is and should be less than 5 mmol/l for most of us,” says Jefferson. “If you have certain health conditions, your goal may be lower than this.”
What measurement should I follow?
“An ideal test is one that not only measures the entire cholesterol level, but also the LDL (bad cholesterol) and HDL (good cholesterol) as well as another blood fat called Triglycerides,” says Jefferson. “Understanding the quantities of each of this in combination with blood pressure, body weight and family history is the best guide to heart health and well -being.”
60-100 BPM (resting frequency)
What is this number?
Your resting frequency indicates your cardiovascular fitness – a lower level usually implies a more efficient heart function. Between 60-100 strokes per minute (BPM) is considered normal. Many people check their heart rate on their intelligent clock, but they can simply feel their pulse and count the number of blows in 15 seconds. Multiply this number by four to calculate your strokes per minute.
Where does it come from?
In 1628, the doctor William Harvey found that the heart will release a lot of blood more than the weight of a man in an hour and that it has to beat at least 60 times a minute. Several studies have shown that a normal resting frequency is between 60 and 90 BPM, while the American Heart Association defines normally as 60-100 BPM.
The expert re -assessment
“The 60-100 BPM range is quite wide and does not always reflect the true cardiovascular fitness, says Joanna Hall.” A lower resting frequency can indicate a more efficient heart, but it is only part of the puzzle. I place more emphasis on heart rate variability (HRV), which measures the time variation between every heartbeat. A higher HRV is generally better and associated with improved sleep, fitness and resilience.
What measurement should I follow?
“While the resting frequency is useful, HRV offers a deeper insight into coping with and adapting your body,” says Hall. “You can easily measure HRV with the most smartwatches, struggles or chest straps. What is considered” good “depends on age and fitness, but the goal is consistency and upward trends.”
So you have it. It seems that most of these fitness figures are important for various reasons, but probably the easiest is their five-day and 150 minutes of training per week. This is diet and fitness!
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