7 WAYS YOU CAN ASSESS YOUR HEALTH (WITHOUT USING A SCALE)
Believe it or not, I don’t advocate intentional weight loss.
But…I’m in the business of helping people get healthier. Shouldn’t I be preaching the “eat less, move more” mentality?
Actually, there’s a TON of research that shows that intentional weight loss is neither the most efficient way to improve health, nor the safest. Hence this article (because I care about your health more than your weight).
THERE ARE PLENTY OF WAYS TO MEASURE YOUR HEALTH STATUS.
These methods are directly indicative of health, unlike the number on the scale. Here they are, not ranked in any particular order (because you may prioritize some over others).
1) You feel good!
AS IN, YOU’RE READY FOR WHATEVER COMES YOUR WAY.
Your energy is good, your sex drive is normal, and balance feel attainable. Emotions and the occasional neck tension are part of this journey we call life. But if your main operational mode is sloth, you’re in pain all the time, or you need a stiff drink to relax, you aren’t as healthy as you think. If you’ve been diagnosed with a chronic illness, you know already (and you’ve got this, hang in there!). Feeling good can be relative to your past experiences, and you’re the only one who can fully assess your status here.
2) Your labs are within ranges that are normal for you.
Blood labs have established medical ranges that are considered “normal” based on averages from lots of people. Beyond that, there are “functional” ranges that some doctors and nutritionists use to assess optimal health. You may have one or two markers that are always slightly out of range (even when you’re as healthy as can be), and that could just be your “normal.” It’s important to utilize the expertise of a medical professional to interpret whether your blood results are normal for you, and it helps A LOT to have older labs to compare against. This is why I recommend you get blood drawn when you go in for a physical exam every year, or use an independent method of getting tests done. You can also use other tests, such as salivary cortisol and dried urine hormone analysis, to determine health status beyond basic blood work.
3) You’re well-rested
IT’S EASY TO GET CAUGHT UP IN THE MOMENTUM OF THE WELLNESS WORLD,
where you should be drinking hot lemon water, doing a crossfit workout, fasting until noon, and meal prepping for two weeks, while being a functional member of society and your family. This method of measuring health is especially applicable for many of us during this time of quarantine. It’s ok to take a break. It’s good to sleep in if you can. And if you’re obsessed with looking a certain way (or maintaining a certain level of fitness) to the point that you don’t allow yourself to mentally or physically rest, you’re not really healthy. Seasoned athletes, fitness professionals, and nutritionists know that the human body works best in cycles. And part of a good cycle includes periods of rest. If you don’t decide to take it now, eventually your body will decide for you.
4) Your blood pressure is normal
THIS ONE SHOULD BE OBVIOUS.
Blood pressure is a major indicator of cardiovascular health, and checking it can help you prevent one of the leading causes of death in the U.S.: heart disease. It’s also a marker of stress (whether emotional or physical), and can help you know right away that something is physically not normal. People who don’t take their blood pressure seriously often have undiagnosed health conditions that can be fatal (or reduce quality of life). If your blood pressure is high, you can probably reduce it with lifestyle changes. But it’s really important to discuss that with your healthcare provider now, instead of waiting. The longer your blood pressure is high, the more cardiovascular damage is done.
5) You hydrate often
IT’S EASY TO FORGET, BUT YOU NEED A LOT OF WATER
I often work with clients who have many excellent habits, but don’t prioritize hydration. Even a small change in your hydration status can have a big effect on your energy and performance! If you hate water, even a little more will be beneficial! Hydrating foods (raw fruits and veggies) help as well, so include plenty of those in your day if you can. If you’re an athlete, time your fluid intake around your training schedule so that you’re getting a steady intake over time (rather than fitting as much as possible in a two hour window).
How much water do you need to drink? Everybody’s needs are slightly different, but most experts agree that half of your weight (in pounds) is a good number of ounces of water for your baseline hydration status. You’ll also need extra water (8-16 oz per hour) to account for any time spent outdoors or sweating. For example, a 200 lb person who bikes 1 hour a day will need to drink about 116 oz, adding more if needed according to thirst. You can use herbal tea, green juice, and electrolyte powders in water to help you get there.
6) You move well and often
I DON’T EXPECT YOU TO WIN A NINJA WARRIOR CHALLENGE,
..but your body is meant to move! Movement is medicine (even more than food in my opinion). When you stretch, your brain releases endorphins to help you cope with stress and pain. When you pick up heavy things, your muscles and bones get stronger (preventing injury in the future). When you train to move fast, your reaction time during emergencies is improved. Movement makes every aspect of your life better.
Here’s a few ideas for adding more movement to your day (if you’re missing out): If you feel sluggish when sitting at your desk all day, try getting up and stretching or marching in place to get your blood pumping. Add a short walk to your morning or evening routine. Pick up heavy things around your house. Sprint down the sidewalk. Jump rope. Dance in your living room. Schedule a training session with a fitness professional to hone specific skills like deadlifts and pushups, or if you feel unsure about how to move safely in your body. There are many “right” ways to do this, so find one you enjoy and do it!
7) You eat well (without stressing about it)
ONE OF THE BIGGEST FACTORS IN HEALTH,
food is the powerful source of nutrients and traditions that humans rely on to survive and thrive. As a nutritionist, this the place where I make the biggest impact on my community. And yet, it’s easy to get carried away with all the tips and how-tos. From a big-picture perspective, eating well is simple: eat enough, with variety, and move on. Food obsession isn’t good for your wellbeing, as it pulls your energy and time away from other important things. If you’re struggling with this perspective, I highly recommend working with an Intuitive Eating therapist or coach to identify steps toward a healthy relationship with food. You can read more about intuitive eating here.
HEALTH IS NOT A MATH EQUATION, EVEN THOUGH THE INTERNET WILL TELL YOU OTHERWISE.
It’s not about finding the right philosophy (because everybody’s needs are different), and it’s certainly not a contest.
You don’t get points in heaven for eating a gluten-free paleo cake on your birthday, or having perfect blood pressure.
Your health (or lack thereof) makes the biggest impact on your own quality of life. So if you’re ready to make a change, there’s no time like the present. Pick one thing to work on and decide when and where you’ll do it. Trust me, you’ll be more successful if you tackle one thing at a time.
NEED ACCOUNTABILITY ON YOUR JOURNEY?
Hire a coach. There’s no better way to make sure that you’ll follow through on your promises. I can help you with your nutrition, your movement, or both! My coaching always includes kindness, mindfulness, and body awareness. Click here to apply for a free mini-consultation to see if I can help you.