The Number Games — The Need to Know
Reduce your blood pressure to under 120/80. Your blood might boil at this: One in five young individuals (ages 24-32) have excessive blood pressure, according to one study. Healthy blood pressure should be under 120/80. Systolic blood pressure is the amount of pressure in the arteries during a heartbeat, and diastolic blood pressure is the amount
of pressure in the arteries between beats (diastolic). Any higher than that puts us in danger of heart attacks, strokes, and renal, vascular, and heart problems. Maintaining an active lifestyle and eating healthily are definite strategies to do so. And what about the blood pressure monitor that squeezes the arm? A sphygmomanometer can quickly provide your statistics at a brief doctor's appointment.
Limit your alcohol intake to one drink per day for women and two for males. (Or at least attempt.) Alcohol can be beneficial to your health, but only when used in moderation! Yet a recent survey indicated that one in six Americans binge drink up to four times each month, so beer pong must be well-liked. Take a chill pill at the bar to reduce your chances of high blood pressure, liver damage, and the worst hangover ever.
Limit your daily salt intake to no more than one teaspoon. We struggle to resist the allure of the stadium-style soft pretzels. The recommended daily sodium consumption is 2,300 mg (or about one teaspoon), yet the average American consumes about 3,400 mg instead! Consuming too much sodium can cause high blood pressure, so limit your intake by eating fresh foods and carefully reading nutrition labels.
Every week, engage in 150 minutes of aerobic activity. Move like Mick Jagger and keep in mind that aerobic exercise should be incorporated into your weekly routine for a variety of reasons, including improved cognition and heart health. 150 minutes per week of any suggested cardiovascular exercise—from half-marathon training to low-impact exercises—never get old.
Twice a week, do strength training. For this one, we only need to count to two. It is advised to perform strength training twice a week to begin experiencing the countless health benefits, such as as increased metabolism, and improved libido. So pick up some weights and begin a strength-training program right away.
Limit your daily intake of added sugar to five teaspoons for women and nine teaspoons for males. This isn't so sweet, honey: 22 teaspoons of sugar are consumed daily by the average American. 350 calories, then! Stick to what is advised because overindulging in sweets can cause obesity and cardiovascular issues. Change to natural sources like fresh fruit or flavored seltzer (or plain old water) instead of artificial sources like Sour Patch Kids and other artificial sweeteners.
Your heart should beat less than 100 times per minute when you are at rest. Our resting heart rate, which is an excellent indicator of general health and fitness, is the number of times the heart beats in a minute while at rest. And this figure shouldn't be increasing. High blood pressure and other cardiovascular issues can result from rapid heartbeats. Therefore, watch that it doesn't go over 100 beats per minute - healthy heart rates for active people can be as low as 40! Finding your pulse and counting the beats for 10 seconds, then multiplying by six, is an easy way to measure!
Sleep for seven to nine hours every night. Getting adequate sleep can help you avoid feelings of stress and despair and will control your appetite so you don't gain weight. Aim for enough sleep each night, and consider using one of the many sleep monitors available to determine how much sleep you are actually getting.
The ideal cholesterol level is 200 mg/dL or less. Not just Gram and Gramps should be concerned about cholesterol, a waxy, fatty molecule found in the blood. According to a recent study, the respondents' cholesterol levels in their 20s and 30s were a good indicator of their future risk of developing heart disease Grab that bowl of Cheerios right away! Total cholesterol levels are expressed in milligrams per deciliter of blood; a healthy level is 200 mg/dL. Cholesterol can be measured with a quick blood test, and eating heart-healthy foods and getting lots of exercise are wonderful methods to naturally lower it.
No more than 35 inches for women and 40 inches for males should be around your waist. Not all waist measurements are taken to ensure a flawless fit in a pair of jeans. High levels of visceral fat, or the fat found inside internal organs and under six-pack abs, are associated with diabetes and cardiovascular disease. Try interval training to keep your waistline under control; it's a wonderful technique to lose the flab and is also a tonne of fun.
Aim to maintain your fasting blood sugar levels between 70 and 100 mg/dL (don't worry, we'll explain what it means). The amount of glucose in the blood, or more simply, the amount of sugar that is moving through your body, is known as blood sugar. Diabetes can be avoided in the future by managing it early in life. A quick finger prick can be used to measure a person's normal fasting rate, which is typically performed in the morning before food. This rate should range from 70 to 100 mg/dL. The best approaches to control blood sugar are to get adequate exercise, eat every two to three hours, and refrain from sugar binges.
Your BMI should be in the range of 18.5 to 24.9. Height and weight are used to calculate the body mass index, which can assist determine one's risk for conditions like high blood pressure and heart disease. A healthy BMI range for both men and women is between 18.5 and 24.9, and it is quite simple to determine! Keep in mind that maintaining a healthy BMI requires regular exercise and a balanced diet.
Every day, consume two to three cups of fruits and vegetables. Purchasing groceries? Go to the produce section. The time to put more green (or red!) food on that plate is now more than ever because many teenagers may not be eating enough fruits and vegetables. The risk of many chronic diseases, such as cancer, can be reduced and the scales can be kept from tipping in the wrong direction with a diet rich in superfoods like kale and cauliflower. Aim for two cups of fruit and three cups of vegetables each day; include them in any meal to easily meet these goals!
Reduce your blood pressure to under 120/80. Your blood might boil at this: One in five young individuals (ages 24-32) have excessive blood pressure, according to one study. Healthy blood pressure should be under 120/80. Systolic blood pressure is the amount of pressure in the arteries during a heartbeat, and diastolic blood pressure is the amount
of pressure in the arteries between beats (diastolic). Any higher than that puts us in danger of heart attacks, strokes, and renal, vascular, and heart problems. Maintaining an active lifestyle and eating healthily are definite strategies to do so. And what about the blood pressure monitor that squeezes the arm? A sphygmomanometer can quickly provide your statistics at a brief doctor's appointment.
Limit your alcohol intake to one drink per day for women and two for males. (Or at least attempt.) Alcohol can be beneficial to your health, but only when used in moderation! Yet a recent survey indicated that one in six Americans binge drink up to four times each month, so beer pong must be well-liked. Take a chill pill at the bar to reduce your chances of high blood pressure, liver damage, and the worst hangover ever.
Limit your daily salt intake to no more than one teaspoon. We struggle to resist the allure of the stadium-style soft pretzels. The recommended daily sodium consumption is 2,300 mg (or about one teaspoon), yet the average American consumes about 3,400 mg instead! Consuming too much sodium can cause high blood pressure, so limit your intake by eating fresh foods and carefully reading nutrition labels.
Every week, engage in 150 minutes of aerobic activity. Move like Mick Jagger and keep in mind that aerobic exercise should be incorporated into your weekly routine for a variety of reasons, including improved cognition and heart health. 150 minutes per week of any suggested cardiovascular exercise—from half-marathon training to low-impact exercises—never get old.
Twice a week, do strength training. For this one, we only need to count to two. It is advised to perform strength training twice a week to begin experiencing the countless health benefits, such as as increased metabolism, and improved libido. So pick up some weights and begin a strength-training program right away.
Limit your daily intake of added sugar to five teaspoons for women and nine teaspoons for males. This isn't so sweet, honey: 22 teaspoons of sugar are consumed daily by the average American. 350 calories, then! Stick to what is advised because overindulging in sweets can cause obesity and cardiovascular issues. Change to natural sources like fresh fruit or flavored seltzer (or plain old water) instead of artificial sources like Sour Patch Kids and other artificial sweeteners.
Your heart should beat less than 100 times per minute when you are at rest. Our resting heart rate, which is an excellent indicator of general health and fitness, is the number of times the heart beats in a minute while at rest. And this figure shouldn't be increasing. High blood pressure and other cardiovascular issues can result from rapid heartbeats. Therefore, watch that it doesn't go over 100 beats per minute - healthy heart rates for active people can be as low as 40! Finding your pulse and counting the beats for 10 seconds, then multiplying by six, is an easy way to measure!
Sleep for seven to nine hours every night. Getting adequate sleep can help you avoid feelings of stress and despair and will control your appetite so you don't gain weight. Aim for enough sleep each night, and consider using one of the many sleep monitors available to determine how much sleep you are actually getting.
The ideal cholesterol level is 200 mg/dL or less. Not just Gram and Gramps should be concerned about cholesterol, a waxy, fatty molecule found in the blood. According to a recent study, the respondents' cholesterol levels in their 20s and 30s were a good indicator of their future risk of developing heart disease Grab that bowl of Cheerios right away! Total cholesterol levels are expressed in milligrams per deciliter of blood; a healthy level is 200 mg/dL. Cholesterol can be measured with a quick blood test, and eating heart-healthy foods and getting lots of exercise are wonderful methods to naturally lower it.
No more than 35 inches for women and 40 inches for males should be around your waist. Not all waist measurements are taken to ensure a flawless fit in a pair of jeans. High levels of visceral fat, or the fat found inside internal organs and under six-pack abs, are associated with diabetes and cardiovascular disease. Try interval training to keep your waistline under control; it's a wonderful technique to lose the flab and is also a tonne of fun.
Aim to maintain your fasting blood sugar levels between 70 and 100 mg/dL (don't worry, we'll explain what it means). The amount of glucose in the blood, or more simply, the amount of sugar that is moving through your body, is known as blood sugar. Diabetes can be avoided in the future by managing it early in life. A quick finger prick can be used to measure a person's normal fasting rate, which is typically performed in the morning before food. This rate should range from 70 to 100 mg/dL. The best approaches to control blood sugar are to get adequate exercise, eat every two to three hours, and refrain from sugar binges.
Your BMI should be in the range of 18.5 to 24.9. Height and weight are used to calculate the body mass index, which can assist determine one's risk for conditions like high blood pressure and heart disease. A healthy BMI range for both men and women is between 18.5 and 24.9, and it is quite simple to determine! Keep in mind that maintaining a healthy BMI requires regular exercise and a balanced diet.
Every day, consume two to three cups of fruits and vegetables. Purchasing groceries? Go to the produce section. The time to put more green (or red!) food on that plate is now more than ever because many teenagers may not be eating enough fruits and vegetables. The risk of many chronic diseases, such as cancer, can be reduced and the scales can be kept from tipping in the wrong direction with a diet rich in superfoods like kale and cauliflower. Aim for two cups of fruit and three cups of vegetables each day; include them in any meal to easily meet these goals!
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Health