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June 2025 Issue 9
June 2025 Issue 9
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From blood pressure to waist size, certain numbers tell the story of your health. Knowing them helps you catch issues early and make smarter choices.
Welcome to Issue 9 of Wellness Wisdom!
7 Numbers that could Save Your Life
Knowing these essential health metrics can empower you to stay healthier and live longer
7 Numbers that could Save Your Life
Knowing these essential health metrics can empower you to stay healthier and live longer
Introduction
Blood Pressure
LDL "bad" Cholesterol
Blood Sugar
Hearing Number
Waist Circumference
Bone Density
VO2 Max
Introduction
Introduction
In today’s fast-paced world, keeping track of your health can sometimes feel overwhelming.But experts say knowing and understanding a few key numbers is the first step in taking control of your health.Metrics such as blood pressure and bone density provide an unbiased look at your health risks, arming you with crucial information that can empower you to take action and make healthier choices.Many health problems are preventable with early intervention and lifestyle changes, says cardiologist Roger Blumenthal, director of the Johns Hopkins Ciccarone Center for the Prevention of Cardiovascular Disease.
“If you’re going to be an educated consumer and take charge of your lifestyle, you need to know your numbers,” he says. “Most of us want to see our children and grandchildren grow up.… As doctors we have seen so many people not pay attention to their health and only present for medical attention after something major has happened, whether it’s a heart attack or a stroke or congestive heart failure. There is a lot we can do to prevent that from happening.”Here are seven key numbers Blumenthal and other doctors say you need to know, along with smart strategies to boost each one.
Blood Pressure
Blood Pressure
Why it’s important: High blood pressure is a major risk factor for heart attack, heart failure and stroke.
When your blood pressure is too high, it damages the walls of your blood vessels over time and causes plaque to build up inside your arteries, making them narrower.
Research shows that lowering the top number in your blood pressure reading to below 130 mm Hg reduces your risk of heart attack, heart failure and stroke by 30 to 40 percent.
Goal: 120/80 (optimal)
How to test it: Your health care provider should measure your blood pressure at your annual physical and at other appointments. If you already have high blood pressure, the American Heart Association recommends home monitoring with an automatic, cuff-style monitor.
Smart strategies: Though genetics plays a role, making lifestyle changes can dramatically slash your blood pressure. It is recommended to eat a diet rich in fruits, veggies and seafood while cutting back on fried foods, alcohol and sweets.
Sodium is also “a big risk factor." Just cutting out one teaspoon of salt daily — about 2,300 milligrams of sodium — can lower your systolic blood pressure (the top number) by 6 points over the course of a week, according to research. That’s comparable to the effect of some blood pressure medications.
Don’t forget to stay active. One study found that isometric exercises — and wall sits in particular — are especially beneficial.
LDL "bad" Cholesterol
LDL "bad" Cholesterol
Why it’s important: Though looking at all of your cholesterol numbers is key to understanding your heart health, “the No. 1 number would be the LDL.” Too much LDL “bad” cholesterol can lead to plaque buildup inside your arteries. The plaque narrows your blood vessels and can block blood flow to your heart, brain and other organs, potentially leading to heart attacks and strokes.
Goal: Under 100 mg/dL. Also important: your total cholesterol score (under 150 mg/dL), your triglycerides (under 150 mg/dL) and your HDL “good” cholesterol (at least 40 mg/dL in men and 50 in women).
How to test it: Ask your doctor to run a full lipid profile test, which requires your blood to be drawn and sent to a lab for analysis. You might be asked to fast for eight to 12 hours before the test.
Smart strategies: Good news: The same lifestyle changes that can reduce your blood pressure will also lower your cholesterol.
Since a lot of the extra cholesterol circulating in your blood comes from food, tweaking your diet can make a big difference. Most importantly, ditch saturated fats and trans fats (often called partially hydrogenated oil in packaged foods). That means limiting your intake of red meat and whole milk dairy products.
Fried foods are another no-go; instead, opt for foods that are grilled, baked or steamed.
Blood Sugar
Blood Sugar
Why it’s important: If your blood sugar levels are too high, that means your body doesn’t make enough insulin or can’t use it as well as it should. Over time, if diabetes is not treated, the extra glucose in your blood can cause serious health problems like heart disease, stroke, kidney failure, vision loss and nerve damage, which can lead to amputations.
If your blood sugar drops too low, that can also be dangerous. Adults in their late 70s and 80s tend to be at higher risk because they may not be eating and drinking as much. A drop in blood sugar can cause confusion, dizziness and falls.
Goal: Fasting plasma glucose level of 70-99 mg/dL or an A1c level less than 5.7 percent. The A1c test measures the glucose in your blood over the last three months, while the fasting glucose test is a one-time look.
How to test it: Both your fasting plasma glucose level and your HbA1c can be measured with a blood test. If you’ve been diagnosed with diabetes, your doctor may ask you to check your sugar levels at home with a glucose meter or a continuous glucose monitor.
Smart strategies: Making healthy lifestyle changes is once again your best bet. Research shows a low-carb diet is especially effective at lowering glucose levels.
Aerobic exercise is also important, he says. Studies show exercise lowers blood sugar levels over time, reduces insulin sensitivity and contributes to weight loss. Exercising regularly is more important than how hard you exercise in each session.
If you’ve been diagnosed with diabetes, your doctor will work with you to create a personalized plan that includes monitoring your blood sugar levels, making dietary changes and possibly taking medication.
Hearing Number
Hearing Number
Why it’s important: This newly named metric, technically called a four-frequency pure tone average (PTA), measures how loud speech must be for you to hear it. The number can range from zero to 100 decibels (dB) and can help you better understand your hearing.
The higher the number, the louder sounds need to be for you to hear them. Traditionally, audiologists diagnose you within more general categories of mild, moderate or severe hearing loss. Hearing, for a lot of people, is still this black box. This is one number that can summarize your audiogram.... You can track your hearing across your lifetime and act on it.
Hearing loss isn’t just about being able to hear your loved ones or your favorite show on TV. The latest research shows it’s closely linked to other aspects of health, including cognitive decline, social isolation, depression and lower quality of life.
Goal: Under 20 decibels
How to test it: If you’ve had a hearing test from an audiologist, you should have a hearing number. And two iPhone apps — offered by Mimi Technologies and Jacoti Hearing Center — provide a free test that will give you your number. (Both companies sell products, but the test and apps are free.) Johns Hopkins researchers are developing a similar app for Android smartphones.
Here are the ranges for different levels of hearing loss defined by the National Institutes of Health:
Mild: 20-40
Moderate: 41-60
Severe: 61-80
Profound: 81+
Smart strategies: If your hearing loss is mild or moderate, you may want to consider one of the over-the-counter hearing aids now available. Research shows they can be as effective as one you would get from an audiologist, and they tend to be significantly more affordable.
For more severe hearing loss, a prescription device may be needed, or even a cochlear implant.
Waist Circumference
Waist Circumference
Why it’s important: Belly fat is linked to a higher risk of other serious conditions, including stroke and type 2 diabetes.
Measuring your waist is an easy way to get an idea of how much body fat you have, and that’s a key factor in assessing your health and your risk of chronic illness. Both the World Health Association and the American Heart Association recommend using waist circumference to screen for risks like heart disease and diabetes. Plus, research shows that belly fat — also called visceral fat — is more harmful for your health than fat that accumulates in other parts of the body. There’s a very direct correlation. The more fat there is in that area — the [higher] your waist circumference — the more likelihood there is of you getting a heart attack.
Goal: Under 35 inches for women, and under 40 inches for men
How to test it: To measure your waist circumference, place a tape measure around your middle, just above your hip bones. Make sure it’s snug but not compressing your skin. Take the measurement just after you breathe out.
Smart strategies: Your best bet to shrink your waist is to switch to a healthier diet and consume fewer calories while also moving more. Cutting down on carbs can be particularly helpful. Carbohydrates in the diet are the ones that go and sort of settle around our tummies.
When it comes to exercise, abdominal exercises can help strengthen your core, but they won’t make that belly fat disappear. Instead, experts recommend upping your overall physical activity. Research shows that both aerobic activity and strength training are key to burning abdominal fat. Aim for 30 to 60 minutes of moderate exercise a day.
Even if the scale doesn’t budge, getting more active will still help reduce the amount of dangerous visceral fat in your gut, studies show.
Bone Density
Bone Density
Why it’s important: Knowing your bone density is important because it measures how strong your bones are, alerting you if you have a higher risk of osteoporosis, falling and fractures.
Fractures, particularly hip fractures, can be dangerous for older adults, often leading to a loss of independence and even death. Research shows that just a 10 percent loss of bone mass more than doubles your risk of a hip fracture.
All women should be screened for osteoporosis at age 65.
You should also request a scan if you’re younger and you’ve broken a bone from a minor accident, like falling from standing height, or if you have other risk factors. Men should be screened at age 70 or 75.
Goal: T score above -2.5 (compares your bone density with that of a healthy young adult of your gender) or Z score above -2.0 (compares your bone mass with that of other people of your gender, age and size)
How to test it: There are three types of bone density tests. The most common, a DEXA scan, is a low-dose X-ray that measures calcium and other minerals in your bones.
Smart strategies: Make sure your diet includes enough calcium and vitamin D, the two most important bone-building nutrients, or consider a supplement. The National Institutes of Health’s Office of Dietary Supplements recommends at least 1,000 mg of calcium and 600 international units (IU) of vitamin D a day for adults, and higher amounts for those over age 70.
Studies show that physical activity — both cardiovascular exercise and strength training — helps to strengthen bones.
If you already have osteoporosis, different treatments and medications are available to help strengthen your bones and lower your risk of a fracture.
VO2 Max
VO2 Max
Why it’s important: VO2 max measures how much oxygen your body can consume during exercise, and as a result, it provides a critical indicator of an individual’s overall fitness level.
Individuals that have higher maximal oxygen tend to have, by definition, higher levels of fitness. And there is a relationship between fitness and a whole host of health-related outcomes.
Some experts believe a high VO2 max score is the strongest predictor of a longer life span.
Goal: There are no strict targets for VO2 max, but the American College of Sports Medicine publishes benchmarks for men and women by age. For example, a VO2 max of 35.5 is considered “good” for men ages 60-69, while 30.0 is “good” for a woman in the same age group.
The key is to focus on improving your own score, aiming to surpass the average for your age.
So if you are 70 and your VO2 max is at the 85th percentile, you may be chronologically 70, but from a physiological perspective you have the average fitness level of a 50-year-old. You can get a sense of where you are relative to individuals of your own age and sex, and where you fall across the spectrum of fitness.
How to test it: VO2 max testing usually takes place in exercise labs or specialized fitness centers. The test requires you to wear a mask while you run, ride a bike or use a rowing machine, with exercise intensity gradually increasing.
For a simpler alternative, many wearable fitness trackers now estimate your VO2 max using your heart rate and other data. Those estimates are typically less precise than the lab-based tests, but can give you an idea of where you stand and serve as a motivation tool.
Smart strategies: Of course you should exercise regularly, but the best way to boost your VO2 max is to incorporate some higher-intensity activity. High-intensity interval training (HITT) is recommended, which incorporates brief bursts of very intense exercise followed by periods of slower, less-demanding work.
When you’re exercising at high intensity, it should be difficult to talk. You’re breathing a little bit heavy, and you should perceive that the work is hard for you.
Bonus Material
Bonus Material
Starting a new exercise program can be an exciting endeavor, promising health, vitality, and a sense of accomplishment. However, before diving into intense workouts or engaging in vigorous physical activity, it’s crucial to consult a health professional.
This precaution can ensure your safety and help set realistic goals. Here are the reasons why you should see a health professional and the key metrics to consider for a comprehensive health check-up.
If you’re new to West Egg Wellness 50+, be sure to click on the Getting Started icon. There, you’ll find free downloadable materials designed to help you take those first steps toward better health and nutrition. From simple meal planning guides to beginner-friendly fitness tips, these resources are created with you in mind. It’s a great way to jumpstart your wellness journey—don’t miss it!
If you have any questions, thoughts, or comments you'd like to share, I'm always happy to hear from you - just send a message to info@westeggliving.com
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Thank you for joining us for this edition of Wellness Wisdom! We hope you found inspiration, encouragement, and a few practical takeaways to support your wellness journey. Remember, lasting health isn’t about perfection — it’s about small, consistent steps.
We’re honored to walk alongside you as you create a stronger, more vibrant life after 50. Stay tuned for next week’s issue packed with more tips, insights, and motivation. Until then, be kind to yourself and keep moving forward — you’ve got this!
The content provided by West Egg Wellness 50 Plus is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with your healthcare provider before beginning any new health, fitness, or nutrition program. Individual results may vary. West Egg Wellness 50 Plus makes no guarantees regarding specific outcomes.
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I love the video on this one.
I will try dinking water every hourr like I am trying to go 250 steps each hour.. Encouraging idea.
This is great information. I love the new layout. I cannot wait for the next edition!!!
Thanks Riaan.
Great article!