Special Information

Certain numbers

Blood Pressure:

Normal 120-135/80-90 mm of Hg   
Hypertension :  >  140/90 mm of Hg
Hypotension :  <  90/60 mm of Hg
 
Blood sugar levels:

Fasting :  >  75- 110mg/dL
Post Prandial: 70-140mg/dL
Random : 75-120 mg/dL
HbA1c : standard ranges:
Below: 6.0  % normal
Good control: 6.0% to 7.0%
Fair control : 7.0% -8.%
Unsatisfactory control: 8.0-9.0%
Poor control: Above 10%

Lipids :

Total cholesterol: 125-200mg/dL
Triglyceride:  30-150 mg/dL
HDL : 35-65 mg/dL
LDL Cholesterol : 80-130mg/dL
VLDL Cholesterol: 20-40mg/dL

Body Mass Index



BODY SURFACE AREA CALCULATOR

 

 

 

 

 

(weight (kg) x 0.425) x (height (cm) x 0.725)

 

 

 

 

 

139.315

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IDEAL BODY WEIGHT CALCULATOR

 

 

 

 

 

     Male: 50 Kg + (# inches > 5 ft x 2.3)

 

 

 

 

 

     Female: 45.5 Kg + (# inches > 5 ft x 2.3)

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Underweight     <  18.5

Healthy : 18.5 – 24.9
Overweight 25.0 – 29.9
Obese   > 30 

Waist Circmference :
 
Men : <  36 inches  (90 cm)
Women :  < 32inches ) ( 80 Cm)

Height;
Weight : Risk: Overweight and Obesity

For your good health

Check your weight every three months
Brush your teeth twice a day
Chew your food while eating
Do not sit more than 5 hours a day on you work
Do not lay down immediately after having a meal.
Do not watch T.V. while having a meal.
Do not drink water while eating.
Do not like to have Pizza or burger than a plate of fruit salad
Use Flat slippers than high heels.
Do not listen to music on ear phones at high volume
Do not skip the breakfast
.
Physical Activity: for at least  30 minutes daily

Diet and Nutrition:
Men: 2500 calories / day
Women: 2000 calories /day
Well balanced diet
Eat sensibly
Vegetables and fruits , Milk and proteins in the diet
Use Saffola Oil
Avoid Mutton, fried food, appalam, Pickles, Oily food.
Limit salt: 2500mg/day
For elderly & for heart problems and High B.P: 1500mg/day
Avoid: Alcohol and Tobacco.
Avoid Fast Food & Junk food
Restrict intake of mutton, egg yolk, organ meats, and fried and salty foods
Do not smoke or chew tobacco
Believe in yourself.  Think Positive.
Sleep: Minimum 7 hours at night  & ½ hour in day time

Sleep Hygiene : TIPS:

  1. Go to bed at the same time each nigh and get up at the same time each morning
  2. Sleep in a quiet, dark and relaxing environment which is neither too hot nor too cold.
  3. Make your be comfortable and use it only for sleeping and not for other activities such a reading, watching T.V. and listening to music.
  4. Remove all T.V.s, computers and other “gadgets “. From the bed room.
  5. Avoid large meals before bed time.

 
Avoid stress (Tension)
Eat a variety of food.
Increase intake of fibrous food.
Proper Food,  Fresh air and Exzercise are important. 
Control intake of Sweets, Fat and Oil
Pappaya, Oranges, Pineapple, Guava, Pomegranate are antioxidants: good for the heart.
Drin k 2000ml – 3000ml of liquid /day
Drink plenty of water.
Check your feet for any infection, corn, callous etc.
Avoid sitting at desk all the day
Get your eyes  examined every year.
Visit your dentist  If you have bad breath
Take medicines as prescribed
Avoid indiscriminate usage of drugs since even the safest drugs have serious  side effects.
Wear a smile always.
Do not plan an outdoor activity  when mosquitoes are prevalent, such as dawn, dusk and early morning
Before consulting the doctor:
1.List your symptoms
2. Medical history
3. Hereditary Medical history existing in the family
4. list all your medications taken by you , if any

Hair needs care:
Reduce stress
Eat healthy food
Take regular care of hair  by avoiding chemically strong shampoos, and harsh hair treatment.

Health tips:
Skip eating outside
Keep your hose clean and pest free
The vegetables should be washed with warm water or salt to get rid of dirt.
Avoid drinking lot of coffee or tea as they cause dehydration.  These can be replaced by Green tea.
One must wash hands before handling food, before and after eating food, and after visiting toilet.
Avoid wearing tight clothes, and  opt for cotton clothes and loose clothes.
Limit Caffeine intake , maintain a healthy life style with meditation and regular exercise to boost metabolism.
Increase in calcium rich foods, fruits, green leafy vegetables, ,                      wall nuts and omega 3 fatty acids.
Stress management should be built over a period of time, and indulging in ample sleep is a necessity to maintain mental health.
Reduce excessive salt and sugar in diet right from young age of             20s – 30s
Avoid walking bare foot.

 Screening Tests for Women:
Spots Diabetes, Cancer and Osteoporosis:

  1. Breast cancer : Mammography
  2. Cervical Cancer : PAP smear and HPV
  3. Osteoporosis : Dual Energy X-Ray Absorptiometry (DXA)
  4. Skin Cancer: Observe for moles, freckles for changes in size, color, shape.
  5. Blood Pressure: Normal 120/80 mm 0f Hg.  Not more than 140/90 mm of Hg
  6. Cholesterol- above 20 years age.
  7. Diabetes : > than 40yrs age : Blood sugar and A1c
  8. HIV : No cure or Vaccine : Elisa or ELA Tests
  9. Colorectal cancer :  Polypus/ Cancer: Colonoscopy/  Flexible sigmoidoscopy
  10. Glaucoma: Eye test.

Men’s test a must!
1 .Blood sugar
2. BP
3. Lipid
4. Glaucoma
5. Skin
6 . Abdomen scan for Colorectal
7. Western blot for HIV
8. X-ray Chest
9 . Prostate
10.Echo
11. Bllood urea
12.Serum creatinine
13.Urine examination

 

Always Follow your Doctor’s Medical advice.