Use this check list to kick-start your healthier lifestyle.  This is health made easy!

HEART HEALTH

Have you had your blood pressure checked?
High blood pressure is one of the biggest risk factors for heart disease and stroke, and it’s estimated that by 2025, one in three adults over the age of 25 will be at risk. The good news is that 80 percent of cardiovascular disease is preventable by making simple lifestyle changes, says Shan Biesman-Simons of The Heart and Stroke Foundation.

Top tip: Get your blood pressure — as well as cholesterol and blood glucose levels — checked regularly, monitor changes and make lifestyle adjustments in terms of eating and exercise where necessary.

Do you smoke?
Smoking is a major risk factor for heart disease. “Smoking causes a traffic jam to the heart. It increases the size of naturally occurring blood clots and it narrows the arteries as the poisons enter your bloodstream,” says Biesman-Simons.

Top tip: Make quitting this habit your number one health priority. For a free cessation booklet and telephone counselling, call the National Council Against Smoking Quit Line on 011-720-3145.

Do you floss?
Simply brushing — even with an electric toothbrush — is not enough to protect you against gum disease, as your toothbrush can’t reach those in-between spots where plaque tends to accumulate. If this build-up is not properly removed, you can develop gingivitis — a condition where gums become swollen and bleed. If this is left untreated, you may develop periodontitis, or gum disease. Why is this a heart risky Research suggests that the bacteria formed by gum disease can enter the bloodstream and increase your risk of heart disease.

Top tip: Floss twice daily, and see your dentist every six months. People who have already been diagnosed and treated for gum disease need to see a properly trained oral hygienist every three months to ensure the disease doesn’t return, advises periodontist Dr Howard Gluckman.

Do you know the difference between “good” fats and “bad” fats?
“Bad cholesterol (LDL) builds up like plaque and narrows the arteries,” says Biesman-Simons, who recommends limiting your intake of saturated fats, found in animal products such as meat, dairy, eggs and shellfish. Some plant foods, like coconut and palm oil, are also high in saturated fats.

Monounsaturated or “good” fats, found in nuts, seeds, avocado and olive oils, help lower total cholesterol and LDL (bad) cholesterol, and increase HDL (good) cholesterol. Polyunsaturated fats, found in fish oil, corn, soya and sunflower oils, are also heart healthy as they include omega-3 and -6 essential fatty acids.

Top tip: Use low-fat or fat-free dairy products where possible, and always opt for lean meat cuts, removing excess fat or skin before cooking.

Have you talked to your doctor about the Pill?
The Pill is an oral medication absorbed via the liver, but oestrogen in the liver stimulates the production of clotting factors, says gynaecologist and obstetrician Dr Philip Zinn. Taking the Pill can increase your risk of stroke by up to 100 percent — and more if you smoke too.

Top tip: Genetic factors influence your risks, and the Pill is more suitable for some than others. Book an appointment with your gynae today to discuss your options in-depth if you’re on the Pill and have not previously done so.

DIGESTIVE HEALTH

Do you eat enough fibre?
“Fibre plays an essential role in maintaining a healthy balance of gut bacteria,” says dietitian Maya Naumann. These bacteria ensure healthy digestive functioning and optimal absorption of nutrients from your food. You need 25–35g daily, but many of us get far less than that because we’re not including enough fruit, vegetables and wholegrain foods in our diets. Make sure you get a balance of soluble and insoluble fibre from a variety of sources. The best sources of soluble fibre are oat bran, legumes, fruit and vegetables. The best sources of insoluble fibre are bran, the skins of fruit and vegetables, nuts, seeds and wholegrain foods (like breads, cereals and brown rice).

Top tip: Breakfast cereals are an excellent way to increase your daily fibre intake, but according to Health24’s Health of the Nation survey, only 49 percent of South Africans eat breakfast daily. Make breakfast a priority, and keep high-fibre breakfast bars on hand for those mornings when you don’t have time to sit down to a proper morning meal.

Do you drink enough water?
Water is essential for the healthy functioning of all body processes, particularly digestion. Increasing your fibre intake can be problematic if you’re not getting in enough fluids, warns Dr Ingrid Schloss, digestive health expert at the Cape Town Medi-Spa.

Top tip: To measure your daily water requirements more accurately than with the standard two-litres-a-day advice, Schloss recommends drinking 30ml a day for every kilogram of your body weight.
So a 65kg woman would need 1.95L a day (65 x 30ml). If you’re heavier than that, increase your fluid intake accordingly.

Do you experience constipation, bloating, flatulence or diarrhoea?
These are all symptoms of poor digestion and can affect your system’s ability to absorb sufficient nutrients from food, and upset the electrolyte balance in your bowels. To ensure your gut has sufficient levels of healthy bacteria, take a probiotic supplement, or have a tub of yogurt (which is naturally rich in probiotics) with your breakfast, advises Naumann.

Top tip: If these symptoms persist despite an adequate fibre, water and probiotic intake, consult your GP or a specialist as the symptoms could then be indicative of more serious digestive health problems.

Are you keeping stress levels in check?
“Stress and anxiety can have a major impact on digestive health,” says Schloss. It may also result in symptoms such as constipation or bloating. If you’re working long hours, and not getting enough sleep and exercise, chances are your digestive health is suffering.

Top tip: Turn off the television and try to relax at mealtimes. Research shows that stress reduces the secretion of cortisone, melatonin and testosterone, and even eating while watching television can trigger this effect, harming the digestive system.

Are you a meat-and-potatoes girl?
Researchers at the University of Minnesota in the US found that women whose diets were richest in red meat and starches had a 48 percent greater risk of colon cancer than those who ate relatively few of those foods. Certain compounds in a meat-and-potato diet may interact to trigger tumour growth and previous studies have shown that saturated fat negatively affects colon health. “When you eat saturated fat, it triggers the release of bile into the intestine, and as the bile is broken down, harmful substances are released,” says Michal Thun of the American Cancer Society.

Top tip: Always choose lean cuts, and limit red meat to 200g per week.

GYNAE HEALTH

Are you within a normal BMI range?
Divide your weight in kilograms by your height in metres squared — if the number is between 20 and 25, you fall within the normal range. If you’re under 20 (considered underweight) there’s a possibility that you’re not ovulating, and if you’re over 25 (considered overweight) you have an increased risk of conditions such as polycystic ovarian syndrome — both of which affect fertility levels. Check your BMI now.