Your health is the key to your overall well-being, and keeping it in check is surprisingly easy, especially if you know what to keep track of and how to keep track of it.
SPREADSHEETS VERSUS NOTEBOOKS
There’s an old-fashioned way, and there is a high-tech way of doing things nowadays. Amongst those who wish to keep track of certain aspects of their health can choose between a writing-down-in-a-book method, and an entering-in-a-computer method.
The convenience behind writing your information in a book is that it is personal and easy to do. You calculate the numbers and your book goes wherever you go.
However, keeping your personal data sequential can be that much easier if you do it on a computer. There are tools that you can use to lay out your information to create a graph, to do calculations, etc.. It makes the task of keeping records more simplistic, especially if done on a spreadsheet. A good site to visit if you don’t have a spreadsheet program is www.fitday.com, which is a site that allows you to keep track of multiple nutritional points with ease.
WHAT TO KEEP TRACK OF…
CALORIC CONSUMPTION – VITAMIN INTAKE – WEIGHT
In accordance with Canada’s Food Guide*, an averagely active male between the ages of 18 and 50 should consume a daily intake of around 2600 calories, while an averagely active female in the same age group should consume around 2000 calories. For both sexes, it is imperative to maintain a high intake of fruits, vegetables, and grains, along with a few milk and meat (or alternative) products in just one day! This is to ensure your body is getting all of the vitamins and minerals it needs to be at its highest performance. If your food diary doesn’t reflect this, it’s about time to start monitoring your eating habits. Make notes of your weight at least once a week, as weight gain and weight loss contribute to many different kinds of health problems.
Make notes of your weight at least once a week, as weight gain and weight loss contribute to many different kinds of health problems. If you overeat, it is a precursor to becoming overweight, If you under eat you may be malnourished.
Keeping in mind that calorie quality depends on the quality of the food, it’s important to watch what and how much you’re eating. Refined carbohydrates, saturated and trans-fats are a few examples of something that should be avoided, due to their bad health effects.
BLOOD PRESSURE – WATER INTAKE – EXERCISE
Smoking, along with your diet and exercise level are the main causes of high or low blood pressure. Before the problem of high blood pressure worsens, it is a good idea to consider changing your lifestyle, and tracking the changes that you make over time. Keeping track of your blood pressure is beneficial to your heart health (and the rest of your health, too). If it worsens over time, you will know when to see a doctor.
Taking in more health oriented foods, rather than a greasy meal can make all the difference over just a few weeks. Along with the foods you eat, the amount of water you drink can change how much toxins flow through your bloodstream and clog your arteries. It’s good to keep a note of how much water you drink as well, just to keep track of how hydrated you are and if you are meeting the requirement of at least eight glasses per day.
Exercising can help to lower high blood pressure. The more you exercise your heart, the more effective it will become. As little as thirty minutes a day, just going for a walk around the block is sufficient. Keeping a record of how long you exercise can tell you how well you are progressing after each workout session. Maybe keep details on how difficult the first workout for you was, and in a week, describe how less difficult it was.
In the end, your caloric consumption directly relates to your weight, which can be monitored more closely by the foods you eat. The foods you eat directly relate to your blood pressure, but your blood pressure is related to your exercise level. It is important to keep track of all of these aspects, as if one is out of place, your health too is off-balance.
*Canada’s Food Guide – Estimated Daily Energy Intakes – http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/1_1_1-eng.php