We workout with a personal trainer, we eat right and see our doctor routinely to make sure everything is working properly. However not all people are so diligent when it comes to their health. A much larger percent of the population takes better care of their car, boat or motorcycle as if that is what’s going to matter when they reach their golden years. The truth is we have only one body that the good lord has given us, and it has to last a lifetime. Many people neglect it until the day something goes wrong and hopefully by then it’s not too late.
So what can we do to keep the ultimate mode of transportation running smoothly? If you are one of those people who neglects your Ferrari, you can start off with a trip to your doctor for a complete blood work up. Always ask for your results and keep a file of the tests in a medical journal or folder. Whats normal for you now may not be normal in 10-15 years, even though your results falls into the “normal” range, which is rather wide. Below is a list of what your doctor will more than likely check.
Cholesterol:
- Desirable – Less than 200mg/dl
- Borderline high – 200-239 mg/dl
- High – great than 240 mg/dl
HDL: (Good cholesterol)
- 40 mg/dl or less indicates at risk
Ratio of good to bad: (Total cholesterol/HDL= Ratio)
- Greater than 4.5 indicates risk
LDL: (Bad Cholesterol)
- Desirable – Less than 130mg/dl
- Borderline high – 130-159 mg/dl
- High – great than 160 mg/dl
Triglycerides:
- Greater than 200 mg/dl may be at risk
Here are some other important nutritional facts to follow to help extend your bodies “Mileage”:
Sodium:
- keep intake between 1500-2400mg per day
Water:
- Drink at least half your body weight (lbs.) in ounces.
Fiber:
- Eat at least 25-40gms per day.
Nutrition:
- Eat at least (4) servings of fruit and (5) servings of vegetables.
- Eat every 3-4 hrs whenever possible, that 5-6 meals a day.
- Eat protein with each meal and a variety of it.
- Eat 2/3 of your calories before 2/3 of your day is done.
- Do not eat more than 10% of your total calories in sugar.
- Eat more nuts and seeds instead of saturated fats.
Good luck and as always check with your doctor or dietitian if you are under their care. The above recommendations are for healthy adults.
