Your 5 Magic Health Numbers

A healthy mind and body requires a lot of effort and some lifestyle adjustments. To ensure that your road to good health is smooth and unimpeded, remember the following five powerful numbers.

Calorie number

Most women need 2,000 calories a day for good health, whereas men need around 2,500. To get your calorie number, multiply your weight (in kilos) by 13-15 depending on your activity level.

Waist number

The best way to figure out whether your weight is affecting your heart health is to measure your waist size. Body fat in your abdomen can increase the risk of heart attack. For women, the ideal waist size should be within 35 inches.

BP number

When the blood pressure elevates, you have hypertension and are at the risk of heart disease and stroke. The best way to avoid this is to maintain your BP at 120/80 mmHg. If you show signs of hypertension, get your blood pressure checked regularly by your doctor and get a home blood pressure monitor, too.

Sleep number

A minimum eight hours of sleep is the correct number for everyone. However, if you function well on six hours, or feel haggard if you don’t get to sleep for at least nine hours, then work as per your body’s demands.

Cholesterol number

The higher the cholesterol, the greater are your chances of heart disease. Your total cholesterol count should be less than 200 mg/dl. Start as early as age 20 to have a fasting blood test to measure your cholesterol level.

Other important numbers

Exercise – 30 minutes every day, 5 times a week.
Alcohol intake – No more than 1 drink per day.
Fruits and vegetables – At least 5-9 servings a day.
Non-veg food – Consume a serving of fish twice a week.
Sugar intake – Not more than 50 g per day (for women).