June 25, 2024 05:33:53 booked.net

How to Keep Tabs on Your Health from the Comfort of Your Home

Individuals experiencing dizziness while standing should assess their blood pressure in both standing and lying-down positions to rule out postural hypotension.

Taking charge of your health starts with monitoring it at home, rather than waiting for initial tests based on a doctor’s recommendation. Neurologists emphasize that while professional assessments and comprehensive investigations are essential, some clinical tools can be utilized at home, offering vital insights into one’s health status.

Resting Heart Rate
Using a smartwatch or manually counting the pulse at the wrist, one can measure the resting heart rate (RHR). The normal RHR falls between 60-100 beats per minute, with a lower RHR indicating better cardiovascular health. Regularly measure your RHR, aiming for a lower rate within the normal range. Consistently high RHR may signal underlying health issues, according to doctors.

Research indicates that the risk of mortality in healthy men increases by 16 percent with each 10bpm increase in RHR. Men with an RHR between 71 and 80 bpm were found to be 51 percent more likely to die than those with an RHR of 50 bpm or less. Similarly, men with an RHR between 81 and 90 bpm were twice as likely to die as those with 50 bpm, according to doctors.

Blood Pressure (BP)
Digital BP machines can easily measure blood pressure. The ideal BP range is between 90/60 and 120/80 mmHg. BP values above 140/90 mmHg are considered high, while those below 90/60 mmHg are considered low. Abnormal BP levels can indicate cardiovascular risks.

Heart Rate During Exercise
A watch or chest strap can measure heart rate during exercise. The target heart rate during different intensity activities is outlined, with higher heart rates indicating poorer cardiorespiratory fitness.

Heart Rate Recovery
Heart rate recovery (HRR) after exercise should see a reduction of 18-20 bpm in the first minute for a fit and healthy person. An HRR less than 12 bpm one minute after stopping exercise is considered abnormal.

Postural Drop in BP
A reduction of systolic blood pressure by 20 mm Hg or more within 3 minutes of assuming an upright posture is considered abnormal (postural hypotension). Individuals experiencing dizziness while standing should check their BP in both standing and lying-down positions to exclude postural hypotension.

Weight, BMI, and Waist Circumference
Measurements of weight, body mass index (BMI), and waist circumference are useful for detecting overweight, obesity, and adipose tissue distribution.

Walking Speed
Faster walking speed is associated with a longer lifespan. A decline in walking speed over time is linked to lesser survival.

Chair Stand Test
The 5-times chair stand test (5T-CST) measures physical performance and muscle strength, indicating conditions like sarcopenia.

Regularly monitor changes in health metrics over time. Significant deviations should prompt further evaluation by healthcare professionals. Doctors emphasize that maintaining a healthy lifestyle, including regular exercise, balanced nutrition, and sufficient rest, is crucial for overall well-being. If there are persistent or concerning changes in health status, seeking guidance from a healthcare professional is advised. The information provided is general and not a substitute for a doctor’s assessment and investigations. Consult a doctor for appropriate medical advice.