Count on this for a healthy life

Jan 21 2008 by Madeleine Brindley, Western Mail

Staying fit and healthy can seem like a monumental task, especially with the mountain of advice available about every aspect of our lives. In a bid to make it simpler, Health Wales presents a basic guide to the numbers that can help to improve your health

2  Women should be drinking no more than two to three units of alcohol every day, up to a maximum of 14 units a week. One unit is equivalent to half a pint – a glass of wine is about one-and-a-half units.

3 Men should be drinking no more than three to four units of alcohol per day for men, up to a maximum of 21 units a week.

5 Everyone should be eating at least five portions of fresh fruit and vegetables a day. Eating this amount of fruit and vegetables ensures that the body gets a good source of vitamins and minerals and of fibre and antioxidants.

They can also help reduce the risk of heart disease, stroke and some cancers. Almost all fruit and vegetables count towards five-a-day, except potatoes, yams and cassava, which are classified as starchy foods.

Fruit and vegetables contained in convenience foods such as ready meals, pasta sauces, soups and puddings, also contribute to towards the five-a-day target, but experts warn that these foods can be high in salt, sugar and fat, which should only ever be eaten in moderation, so it is important to check the nutrition information on the labels and packaging.

5 Current UK guidelines state it is desirable to have a total cholesterol level under 5mmol/l, and an LDL cholesterol level of less than 3mmol/l.

Cholesterol is a type of fat made by the body and is essential for good health. But a high cholesterol level in the blood is associated with an increased risk of heart disease and stroke. Seven out of 10 people over 45 have high cholesterol.

The main risk associated with high cholesterol is cardiovascular disease, which includes diseases of the heart and blood vessels.

High cholesterol causes blood vessels to become narrowed with fatty deposits called plaques. This can result in heart attacks, strokes and blood vessel problems.

5 x 30 Adults should be doing half an hour of moderate physical activity on five or more days a week. But it is thought that only 38% of men and 24% of women in Wales are achieving this minimum.

6 People should aim to eat 6g or less of salt a day and visit their dentist every six months. However some dentists may only recall a patient every year or so, if their teeth are healthy.

7 Experts believe that everyone should drink seven to eight glasses of water a day to remain hydrated. But other drinks, such as coffee or tea, also count towards the daily fluid intake.

7.4 The average amount of sleep a person gets every night. The US National Sleep Foundation suggests between seven and nine hours of sleep a night is advisable for adults.

18.5 -24.9 The range of body mass indexes (BMI) which indicate that a person is the ideal weight for their height.

BMI is commonly used to tell how healthy a person’s weight is and is calculated by dividing your weight in kilograms by your height in metres. Then divide the result by your height in metres again.

A BMI of 18.4 or less is underweight, while a BMI of between 25 and 29.9 means you are overweight. A score of 30 or above is indicative of obesity.

These BMI scores only apply to adults. When calculating BMI, remember to take into account your body frame and your build, because your BMI may not be accurate, if you are a weight-trainer, an athlete, or if you are pregnant, or breastfeeding.

Your BMI may also not be accurate if you are over 60 because your bones may begin to weigh less as you get older.

31.5 Women with a waist measurement of 31.5in (80cm) or more and white or black men with a waist measurement of 37in (94cm) or more have an increased risk of developing diabetes. An increased risk of diabetes applies to Asian men with a waist measurement of 35in (90cm) or more, according to Diabetes UK.

149/90 High blood pressure is a measurement which is consistently higher than 140/90mmHg.

The higher your blood pressure the greater the risk of developing narrowed arteries which can lead to heart problems, kidney disease and strokes, the Blood Pressure Association says.

If your blood pressure is high, it can be lowered by making changes to lifestyle – for example changing your diet, exercising and losing weight – and when needed, with tablets. This will reduce the risk of developing heart and brain problems that might otherwise occur if high blood pressure is not treated.

In many people, blood pressure is not checked or measured, and in some people who have high blood pressure it may not be treated adequately.