You don’t have to wait until your next doctor’s appointment to find out if you need to work on your health.
1. Waist to Hip Ratio
Why do it: The more overweigh you are,the more resistant to insulin you are,which can lead to type 2 diabetes or worsen your diabetes.Yet the problem isn’t always how much fat you’re carrying but where that fat accumulates.The type of fat around your belly is most assoiciated with insulin resistance and heart disease.
How to do it: Wrap a tape measure around the norrowest part of your waist(belly) and log your measurement; then measure your hips at the widest part.Divide waist circumference by hip circumference.If under age 60,women should be under 0.86,men under 0.95.
Why do it: Many things could cause unexplained weight gain.For people with prediabetes,it could mean a progression to diabetes or worsening insulin resistance.If you have diabetes,both weight gain and weight loss could reflect worsening pancreatic function.Certain meds can also cause you to put on pounds,so talk with your doctor.More concerning causes of weight gain may be fluid retention as a result of heart failure.worsening kidney function and hypothyroidism.
How to do it: Unless you’re trying to lose weight-some studies suggest that daily weighing is best-jump on a scale weekly.Weigh in at the same time of day,preferably right away in the morning and without clothes.
3.Resting Heart Rate
Why do it: Having a higher resting heart rate (RHR)-your heart rate while in a resting position-could increase your risk of diabetes.One study from the International Journal of Epidemiology found that each additional to beast per minute increased diabetes risk by 23 percent.People with the beats per minute (BPM).Studies also show elevated RHR is a risk for heart disease.
How to do it: Before getting out of bed in the morning or after resting for five minutes,find your pulse with your fingers on your neck or wrist and count your heartbeat for one minute.Do this several times and average the numbers.If your RHR is above 80 BPM,make exercise a bigger priority.
Why do it: Millions don’t realize they have an underactive thyroid–a gland that produces hormones that help fuel your body’s energy tanks.The condition is more prevalent in PWD’s and can heighten diabetes complications.Symptoms of underactive thyroid include fatigue,depression,being overweight,dry hair and skin,brittle nails,high cholesterol,blood pressure problems,low libido,constipation,and intolerance to hot or cold temperatures.
How to do it: Grab a glass of water and handheld mirror.With the mirror in your hand,look at the lower from area of your neck,above your collarbone and below your voice box,which is where your thyroid gland is located.Keep your eyes on this spot as you tip your head back and swallow a sip of water.Do you see any bulges or protrusions close to your collarbone when you swallow? if you’re not sure or you’re focusing on your Adam’s apple,try again.If you do see someting.It could be a sign of an enlarged thyroid or a nodule that should be checked.However,you can have thyroid disease without this symptom.The best check of thyroid function is a blood rest at the doctor’s office.
5. BP Check
Why do it: High blood pressure might be dubbed the silent killer,but low blood pressure comes with its own consequences:poor circulation,slow healing,and overall low energy.
How to do it: Be aware of how you’re feeling when you stand.Light-headed? Call your doc to get checked.in the meantime,do a quick test with an at-home blood pressure monitor (get one at the pharmacy).After sitting for five minutes.Check your blood pressure.Do the same after standing.If you notice a drop of about 10 mmHg in the systolic (upper) number from sitting to standing. It could indicate blood pressure issues.
Why do it: Changes in urine in PWDs or prediabetes might signal future kidney issues. Your doc will do a urine test to check for protein leaking in the urine along with a blood rest to measure kidney function at least onace a year.If excess protein is detected in urine.it will warrant further evaluation,follow up studies,extra care watching kidney blood reading,and possibly med changes.
How to do it: It’s difficult to spot changer in your urine at home,but three things should prompt you to call your health care provider: spotting,foam,or blood in your urine.
7. Balance Test
Why do it: A study published in the journal Stroke found that being unable to balance on one leg for 20 seconds or more was associated with cerebral small-vessel disease, which could up the risk of stroke and decreased cognitive function. (Uncontrolled blood sugars over time can affect brain health, too, so keep your numbers in check to avoid complicatins such as dementia.)
How to do it: Stand with your weight evenly balanced between both legs. Lift one leg and,with your eyes open,clock how long you can balance,up to one minute,You goal? 20 seconds or more.