May 27, 2024
Simple tests to improve health. Keeping our blood pressure, cholesterol and weight in check are essential for warding off a range of health problems.
According to a recent study from Columbia University, good health can lead to having a “biological” age that is six years younger than our chronological one.
But there are other measurements that can provide information that might determine how long we live for and many can be done at home.
30 minute Cardiovascular Health Test
Known as a VO2 Max test, it is a performance measure that evaluates an individual’s ability to transport and use oxygen during exercise.
The test typically involves exercising on a treadmill or stationary bike while the intensity gradually increases.
You wear a mask that collects exhaled air to measure the volume and oxygen content.
VO2 max is considered a strong predictor of cardiovascular health and overall fitness. Higher VO2 max values are generally associated with better aerobic endurance and a lower risk of cardiovascular disease.
You need to test under supervision It costs about £60 and to find a performance laboratory accredited by Bases (British Association of Sport and Exercise Scientists) visit bases.org.uk.
10-minute Brain Health Test
According to Alzheimer’s Research UK, only 2 per cent of people are doing everything they can to keep their brains healthy.
The charity has a free ten-minute Think Brain Health Check-in test supported by evidence from University College London researchers, which asks questions then explains how you can do more to challenge and look after your brain with the aim of reducing dementia risk. The Test is not the most challenging of quizzes, but on conclusion, three simple rules are revealed.
Exercise, learning new skills and hobbies, a healthy diet, avoiding smoking and not drinking to excess are all important for brain health and there are Apps such as, OptiMind that test your cognitive performance and tracks your daily brain function.
Importance of Vitamin D
Vitamin D is a nutrient needed for strong bones, immunity and muscle health and most of us don’t get enough of it, particularly during the winter months.
A simple at-home blood-prick test costing about £10 from high street chemists can identify vitamin D deficiency.
Low vitamin D levels are linked to a raised risk of osteoporosis, hair loss, low mood and muscle weakness.
The Y-balance test – a key to longevity
A study in the British Journal of Sports Medicine found that the ability of middle-aged adults to stand on one leg for ten seconds was associated with higher rates of survival years later.
You can start by keeping your eyes open and fixed on an object.
A Y-balance test, carried out by physiotherapists and at sports science labs, goes a stage further, assessing your ability to balance on one leg on a plastic beam and then extend as far as possible with the other foot in three different directions.
The test costs about £30 and you can book one with a physiotherapist or at most universities that have a sports science performance lab.
Test your grip strength with a Dynamometer
Poor grip strength is a powerful predictor of risk of cardiovascular disease. Grip strength is tested using a hand-held dynamometer and cost about £20.
You squeeze the dynamometer for three to five seconds three times on both hands, then take an average reading.
An average grip strength for adults aged 60-99 years old is 23.5kg for men and less for women. Grip strength can be improved. Try squeezing a tennis or squash ball for 60 seconds three times a day with each hand.
A Bod Pod tests your fat
We should all monitor any changes in our body shape. A larger waist can mean there is also excess fat inside your organs, a risk factor for metabolic disorders and heart disease. You can either choose to do this very simply and measure your waistline once a fortnight at home, or indulge in more detailed body composition testing in a laboratory.
If you use a tape measure, you are looking for a waist circumference below 94cm (37in) in men and below 80cm (31.5in) in women for a low health risk.
A Bod Pod air displacement plethysmograph works out your body’s fat and fat-free composition, it involves sitting in a small chamber for two minutes and costs about £50 per test.
You can book a Bod Pod appointment at university sports performance labs and at the British College of Osteopathic Medicine (bcom.ac.uk).
Check your fingernails every fortnight
It’s a good idea to examine your fingernails and toenails every two weeks or so.
Your nail colour can be a clue to underlying health issues or nutrient deficiencies and it is a simple but worthwhile DIY test.
Pale white nails can be a sign of iron deficiency anaemia, heart or kidney issues. Yellow nails are commonly seen in people with thyroid and lung infections while blue nails, due to low oxygen in the blood, can signify heart and lung conditions. Black marks on nails can be a sign of skin cancer and should be checked straight away.
The metabolic health test assesses the risk of diabetes, stroke or heart disease.
Simple at-home blood tests for metabolic health check a range of parameters, often including lipid and cholesterol levels, HbA1c levels for type 2 diabetes risk, creatinine levels for kidney function and high-sensitivity C-reactive protein (hs-CRP) for cardiovascular risk.
Some tests are freely available on the NHS or you can book one at Superdrug.
Check your feet regularly
It’s a good idea to check your feet every couple of weeks looking for pain that has lasted longer than two weeks or any new swelling or colouring. If you notice anything unusual, book a foot health check with a podiatrist (this usually costs about £50).
Regular foot checks can pick up the early signs of neuropathy and abnormalities in the blood supply to your feet, which can be signs of serious issues including vascular disease, atrial fibrillation, diabetes, inflammatory arthritis and skin cancers.
Immune resilience test
Your immune resilience is a measure of your body’s ability to fight off illness and there are a range of tests for how it is working.
You can purchase at-home blood tests which give a broad overview of your immune status, such as the Forth Immune Health Blood Test which tells you your white and red blood cell count as well as vitamin D and iron status.
If you are concerned then consult your GP on this or any other test you have carried out.
Read our post on how small changes can improve health and happiness.
You need to sign up or be logged in to leave a comment.