Hypertension Mantra

Unfortunately, I have hypertension. It is a consequence of the kidney ailment which I found out I had in 2003 through a kidney biopsy . Find out more about hypertension . Hypertension is a condition where blood pressure is more than 110/80 which is what is considered as normal. Following dozens of medical and laboratory examinations I went through, my nephrologist diagnosed that I had IgA Nephropathy .

I recently decided to have an online assessment of my body's state of health. I was not surprised at what I discovered. My Health Figures according to Dr Joanne Larsen Measure: US not Metric Age: 54 years Gender: Female Height: 5' 3" Weight: 100 pounds Activity level: (hours/day) 6 hours - Sleep 0 hours - Very Light / Sedentary 8 hours - Light 0 hours - Moderate 0 hours - Heavy Body fat: Current 20 percent Goal 20 percent Calorie distribution: Fat 25 percent Protein 15 percent Carbohydrate 60 percent Weight goal: Gain 2 pounds per week Elbow breadth: Less than 2 1/4 inches Waist circumference: 27 inches Hip circumference: 33 inches

My Healthy body weight range is: 104 to 127 pounds. I am underweight-this is not a healthy weight for me based on my height, gender and age. The weight range does not consider my level of fitness. My Body Frame Size I have a small frame size for my height. Skeletal frame size is most easily measured where there is little overlying skin and muscle, such as at the wrist or elbow. The elbow breadth could be more accurately measured by placing a caliper (a pliers-like instrument used to measure thickness), on the prominent bones on either side of your elbow. Study says: Persons with a small frame should weigh closer to the lighter end of their healthy body. Persons with a medium frame should weigh toward the middle of their healthy body weight range. Persons with a large frame should weigh closer to the heavier end of their healthy body weight range.

My Own Waist to Hip Ratio - Apple vs Pear Shape. This tells me where most of my body fat is located - Ratio: 0.72 - I am pear shaped. What does it mean to have a pear shaped body? Study says: Pear shape (a ratio of less than .80) which means that body fat is located below the waist indicating lower health risk, but fat located in the lower half of the body may be harder to lose during weight loss. What I don't understand is I am at this point losing weight. So, there is no connection -- that is my body shape to my current state of health On the other hand, apple shape (a ratio of .80 or greater) means my body fat is located above my waist which indicates a higher health risk for diabetes, heart disease, high blood pressure and some cancers. Copyright © 1996, Joanne Larsen, MS RD LD

Body Mass Index (BMI) calculates how much body fat you have. Lean BMI means you have a low amount of body fat. If you are an athlete, this can be desirable. If you are not an athlete, a lean BMI can indicate that your weight may be too low which may lower your immunity. If your BMI and body weight are low, you should consider gaining weight by eating more food and exercising to increase your amount of muscle. Healthy BMI means you have a healthy amount of body fat for your age. Overfat means your amount of body fat is too high which puts you at risk for heart disease, diabetes, high blood pressure, gall bladder disease and some cancers. You should consider losing weight by eating less food and exercising to decrease your amount of body fat. If you are a trained athlete, your weight based on your measured percent body fat would be a better indicator of what you should weigh. Copyright © 1996, Joanne Larsen, MS RD LD

The Surgeon General has reported that moderate daily exercise could significantly reduce a number of diseases, including heart disease and cancer. Some activities that burn about 150 calories - the types of exercise defined as moderate - are noted below. Activities are ranked from 'less vigorous/more time' to 'more vigorous/less time'. * Washing and waxing a car for 45 to 60 minutes * Washing windows or floors for 45 to 60 minutes * Playing volleyball for 45 minutes * Playing touch football for 30 to 45 minutes * Gardening for 30 to 45 minutes * Wheeling oneself in a wheelchair for 30 to 40 minutes * Walking 1.5 miles in 35 minutes * Basketball (shooting baskets) for 30 minutes * Bicycling 3 miles in 30 minutes * Fast social dancing for 30 minutes * Pushing a stroller 1.5 miles in 30 minutes * Raking leaves for 30 minutes * Walking 2 miles in 30 minutes *