In previous sharing, the editor often mentioned that "some subtle changes in the body may imply the existence of a certain disease." Regular physical examinations can help us to do early detection, early diagnosis, and early treatment of the disease. So, in addition to physical examinations, are there any faster ways to help us check our health status in advance?
Answer is: Yes. In fact, our bodies in have their own "health compliance standards" at every age, which can help us understand our own health status. "check out omissions and fill in" the body in advance. Let's learn with the editor below!
Osteoporosis self-test
Method: Weight and age are considered risk
Osteoporosis is a common chronic disease. The early symptoms are not obvious. It is often diagnosed after encountering a fracture caused by osteoporosis. After diagnosis, patients usually face the risk of disability or complications.
In an article published in the Health Times in August this year, the human body's functions gradually deteriorate as it ages, and the levels of various hormones related to the bones decrease, making it easy to develop osteoporosis. Therefore, we can use our own weight and age to calculate the OSTA index to obtain the risk of osteoporosis.
[Test Method]
OSTA Index = (weight (kg) - age) x 0.2
Test results:
If the result is less than -4, the risk is high;
result is between -4~-1, which is a moderate risk;
result is greater than -1, and the risk is small.
gives an example to illustrate that people with weighing 45 kg and aged 70 years old have a risk level of (45-70) × 0.2=-5, indicating a high risk of osteoporosis. Further bone density measurement is recommended.
Note: After entering the elderly stage, the elderly should pay attention to unreasonable low back pain, gradually shortening their height, becoming more and more serious hunchbacks, and difficulty in turning over, sitting up and walking. actively self-evaluate osteoporosis and seek medical intervention in time to avoid further fractures, falls and other damage to health.
Muscle reduction self-test
Method: Measure around the thickest part of the calf
As the saying goes, "As aged person, his legs are older," falls are the primary cause of disability, disability and death in the elderly, and seriously affects the health and self-care ability of the elderly. The elderly’s muscle loss will increase the risk of falling and disability in the elderly.
[Test Method]
According to AWGS2019 (2019 Consensus for Diagnosis and Treatment of Sarcopenia), calf perimeter value: <34>
That is to use a non-elastic tape measure to measure the thickest part of the calf. If the male is less than 34 cm and the female is less than 33 cm, then there may be sarcopenia. It may be
Note: Muscle reduction does not necessarily mean weight, but may also be manifested as accumulation of visceral fat. If you have problems such as weak hands and feet, unable to move, and repeated falls, you should attach great importance to muscle loss.
Self-test of heart and lung function in lower limbs
Method: Continuous stairs number of layers
Heart and lungs and lower limb functions are closely related to health. You may wish to use the method of walking stairs after the age of 45 to evaluate.
[Test Method]
If you cannot complete one staircase, or you will have chest tightness (serious decrease in lung function), chest pain or palpitations (serious decrease in heart function), and lower limb pain (serious decline in lower limb function) after walking.
If you can walk 3 consecutive steps at a time, you need to stop and rest after walking, but there is no such discomfort, which indicates that the function is poor, or simply aging; if there is corresponding discomfort, the function may decline seriously.
If you can walk 6 consecutive stairs, you need to stop and rest after walking, but there is no corresponding discomfort, it means that the function is relatively normal. If you walk 8 to 9 layers continuously without any related discomfort, you will have good functions.
Suggestion: I feel good in health, but cannot complete the 6-story stairs in one breath to see a doctor to check the heart, lungs and lower limbs.
Note: above methods are suitable for the elderly with stable condition. But should be not tested in this type of population: patients with unstable angina pectoris or acute myocardial infarction in the past month.
1 Knee status self-test
Method: Three-color warning
Knee joint is one of the most commonly used joints in the human body. In addition, it bears body weight all year round, so the knee joints can easily begin to deteriorate as they grow older. If you want to know whether your knees are healthy, you might as well test your joint status yourself.
[Test Method]
Leg pain down the stairs is a "yellow warning";
When going up the stairs, Leg pain is a "orange warning";
When walking on a flat road, it hurts, and even when sleeping at night, it is a "red alarm".
Note: Do not blindly endure the pain when knee joint pain is painful, and exercise at will to avoid aggravating joint damage. If necessary, you can use crutches, etc. to reduce the pressure on the knee joint.
kidney function self-test
Method: Observe urine
kidney is an important organ of the human body, and its basic function is to generate urine. It can remove metabolic products and certain wastes and poisons in the body, and at the same time retain water and other useful substances through reabsorption.
The kidney also has endocrine functions, producing renin, erythropoietin, active vitamin D3, prostaglandin, kinin, etc., and is also the degradation place for some endocrine hormones in the body and the target organ of extrarenal hormones. In life, we can judge whether the kidney function is normal by observing the urine.
[Test Method]
1. Observe the urine style. If there is an increase in foam in the urine, there will be fine foam on the surface after the urine is left to stand for a period of time and does not dissipate, it may be proteinuria;
2. Pay attention to the color of the urine. The urine color changes, the urine is turbid and watery, or the urine color is red, with a strong brown color or even soy sauce color, which are abnormal phenomena;
3. Observe the change in urine volume. The urine volume per day is about 1,000 to 2,000 ml. Too little or too much urine volume indicates that the kidneys may have problems.
Note: You must adhere to a healthy lifestyle when preventing chronic kidney disease, such as insisting on exercise; regular work and rest to avoid fatigue; relax your mood and avoid emotional tension; in addition, a low-salt diet and balanced nutrition.
Of course, the above self-test method can only be used as a reference. Of course, if you want to know the health status of your kidneys more accurately, it is best to do relevant examinations regularly every six months. In addition, the kidney burden on a woman will increase when she is pregnant. Renal function should be monitored. To avoid uremia due to pregnancy toxemia.
visceral fat self-test
Method: Calculate waist-to-hip ratio
Way-to-hip ratio is an important indicator for judging central obesity, and the large value of waist-to-hip ratio means the backlog of abdominal fat.
[Test Method]
Measure the size of waist and hip circumference, and then divide the waist and hip circumference number by the ratio of hip circumference to calculate the waist and hip ratio.
According to the evaluation method recommended by the American Society of Sports Medicine, When the waist-to-hip ratio of men is less than 0.94, and women are less than 0.82, it is a normal value.
Card function self-test
Method: Test grip strength
The heart is like the engine of a car. The heart is healthy and beating normally, and the body is full of strength. Once heart disease affects the function of the heart, the output of the heart decreases, the blood supply of various tissues and organs is reduced, and the human strength naturally becomes smaller. Therefore, the magnitude of the grip strength can reflect the quality of the heart to a certain extent.
[Test Method]
Grip strength body weight index = grip strength (kilogram) ÷ weight (kilogram) × 100, and the normal grip strength index should be greater than 50.
Generally speaking, men around 40 years old are qualified for grip strength between 43 and 50 kg, while women are qualified for grip strength between 27 and 31 kg.
Note: Once you find that your grip strength has decreased, you should consider whether your heart function has decreased or systemic arteriosclerosis has occurred. You should seek medical treatment immediately for a detailed examination.
In addition, it is important to give you a key point that the above self-test method at home can only be used as a reference for initial discovery of health problems in advance and cannot replace medical examinations. If you want to understand your own health problems more accurately and scientifically, it is very important to conduct regular physical health examinations.
material source | Health Times
0 Organized and edited | First Health Group
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