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- How long do you sleep?
If you answered b (six to eight hours) you are on the right track.
For most adults, seven to eight hours a night appears to be the ideal amount of sleep. However, many people get by on five hours, and some need as many as ten. A recent research study conducted by Boston University School of Medicine found that study participants who reported sleeping less than six hours or more than nine hours a day experienced an increased incidence of diabetes, compared with those who slept between seven and eight hours.
The best way to tell if you are getting enough sleep is how well rested you feel after rising.
Score: a=0, b=2, c=0
- Do you suffer from insomnia?
If you answered c (never), you may be sure you are getting good quality sleep. If you answered b (occasionally), then you are in good company. Many people find that they spend a few nights a month not sleeping as soundly as they would like.
If you answered a (often), you should seek medical assistance or talk to your London Drugs pharmacist. While a few restless nights will not harm you, consistently failing to get a good night's sleep can jeopardize your health.
Score: a=0, b=1, c=2
- How often do you exercise vigorously?
If you answered a (five or more times a week) you get full marks for this question. If you answered b (two to four times a week, you are still doing well. Answering c (less than twice a week)nets you a zero. Here's why: Regular exercise that increases your heart rate (aerobic activity) helps reduce your risk of heart attack and stroke. As your pulse rate rises, the blood and oxygen supply to your muscles and vital organs increases. As a bonus, your brain will increase its production of endorphins - hormones that make you feel good - helping to reduce stress and depression. Regular physical activity will also help your immune system function better, increasing your resistance to disease.
Score: a=2, b=1, c=0
- How often do you perform weight-bearing exercises?
If you answered a (three or more times a week), you are on the right track.
Answering b (twice a week) is better than c (less than twice a week). Somewhere between the age of 25 and 30, the body begins to break down muscle tissues unless they are challenged by resistance exercises. You really need to work those muscles consistently to help keep your bones strong and your body lean and fit.
Score: a=2, b=1, c=0
- How many servings of fruits and vegetables do you eat every day?
Eating between five and nine servings of fruits and vegetables every day (a) will provide you with a powerhouse of nutrients. These include antioxidant vitamins and healthful elements known as phytochemicals. Doctors believe that these nutrients play an important role in preventing many cancers and increasing the body's resistance to other diseases.
If you answered b (between two and four servings a day), try to squeeze in an extra serving or two to increase your protection factor. (A serving size is one small apple or banana, a small glass of juice, or half a cup of berries or raw/cooked vegetables.) If you answered c, you will need to review your eating habits to include more health-giving foods.
Score: a=2, b=1, c=0
- Roughly what percentage of your diet consists of fats?
If you answered a (between 20 and 30 percent), you are doing well. The Heart and Stroke Foundation of Canada recommends that between 20 and 30 percent of your daily calories come from fat. For a woman this means roughly 45 to 75 grams of fat a day, and for a man, about 60 to 105 grams of fat a day.
More important is the type of fats you consume (see next question).
Score: 1=2, b=1, c=0
- Do you make the effort to incorporate Omega-3 oils into your diet?
Omega-3 oils from oily fish such as salmon and mackerel and from flax seed are known as healthy fats. Consumed in moderation, they help increase levels of good (HDL) cholesterol, lower levels of bad (LDL) cholesterol, and reduce triglycerides - fatty substances linked to heart disease.
If you answered a, give yourself full marks for staying up-to-date with the latest health news. If you answered b, you're still on the right track, but could benefit from a few more servings of healthful Omega-3 oils. If you answered c, you have a little work to do....
Score: a=2, b=1, c=0
- How often do you eat fresh and/or unsalted nuts?
Eaten in moderation, nuts form a healthful part of the diet. Rich in heart-healthy oils, vitamins and minerals, many nutritional authorities now recommend you snack on a handful of nuts such as almonds, walnuts and Brazils a few times a week. If you answered c to this question, well done! If you answered a or b, consider filling a jar with a variety of nuts (seeds are good too) and keep them in your refrigerator. Remember to restrict your snacks to a scant handful as nuts are also high in calories.
Score: a=0, b=1, c=2
- How often do you eat red meat?
Since red meats (beef, lamb, pork) are rich in saturated fats, frequent consumption of these meats can increase your risk for heart disease. If you answered a, you are likely benefitting from the increased nutritional value of vegetables and/or fish. If you answered b or c, and want to include red meat in your diet, restrict it to once a week, prepare small servings and choose lean cuts.
Score: a=2, b=1, c=0
- How many servings of low-fat dairy products do you consume daily?
Dairy products are an excellent source of calcium. This vital mineral is not only necessary to help retain bone mass, but is also linked to the prevention of colon cancer.
If you answered a to this question, pat yourself on the back. If you answered b or c, all is not lost, just make sure you eat calcium-rich foods such as canned salmon with bones, broccoli and almonds, and take a daily calcium supplement.
Score: a=2, b=1, c=0
- If you answered 'c' to above, do you take a daily calcium supplement?
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How much calcium do you need? |
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Age 9 - 18 |
1,300 mg |
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Age 19 - 50 |
1,000 mg |
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Age 50+ |
1,500 mg |
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Pregnant or lactating women 18+ |
1,000 mg |
We hope you answered a (yes). (If you didn't be sure to ask your London Drugs pharmacist to suggest and appropriate supplement as soon as possible.) While foods such as broccoli and almonds contain calcium, it is impossible to eat enough of these foods to meet your daily calcium requirement.
Score: a=2, b=-1
- In a typical week, how often do you eat breakfast?
Studies show that people who eat breakfast are twice as likely to remain svelte as those who skip this very important meal.
Consistently missing breakfast in the belief that this will somehow aid weight loss is a mistake. Your metabolism will simply slow down, and you will feel more hungry throughout the day, leading to increased calorie consumption. If you answered a (always) to this question, well done. If you answered b (three or four times a week), you can - and should - do better.
Answering c or d (rarely or never) means you are an unlikely candidate for healthy weight management.
Score: a=2, b=1, c=0, d=-1
- Since your twenties, have you put on weight?
It's a myth that one's weight should increase by five pounds (2.26 kilos) for every decade after age 40. Ideally, you should weigh the same as you did in your 20's. Your shape may be slightly different, but increased weight invariably represents increased fat, as opposed to lean muscle.
This puts extra strain on your cardiovascular system. Studies suggest that women who carry excess fat after menopause put themselves at increased risk for breast cancer since fat tissue manufactures estrogen.
If you answered b or c, you're doing well. If you answered a, there is room for improvement. Remember that, when it comes to weight management, small changes to everyday routine lead to very significant benefits over the long term. Reducing your caloric intake by 100 calories a day (the equivalent of one slice of bread), will lead to a loss of 10 pounds (4.53 kilos) over a year.
Score: a=0, b=1, c=2
- Does your weight fall within the 'correct' range for your height and age?
Excess weight is associated with a number of health risks including arthritis, type 2 diabetes, cardiovascular disease and some cancers.
Making sure your weight falls within the correct range for your height and build will help ensure you stay well and fit.
If you answered a (yes), well done! Practising good weight management takes desire and commitment and you have both. If you answered b (within ten pounds of desirable weight), you don't have far to go. If you answered c, reread the comments under question 13. Small steps lead to big gains in the journey towards achieving a healthy weight.
Score: a=2, b=0, c=-1
- Do you smoke?
Smoking is, without a doubt, the greatest controllable threat to a person's health and well being. Smoking (and second hand smoke) increases your risk of heart disease, stroke, lung diseases including cancer and emphysema, erectile dysfunction in men and infertility in women. The good news is that - to an extent - the damage caused by smoking is reversible. As soon as you stop smoking, your risk of heart disease and stroke begins to decline. Within a year of quitting, the risk of heart disease associated with smoking will be halved.
If you answered a, you recognize the importance of avoiding cigarettes and their smoke. All other answers require prompt action on your part to reduce the risk of the above-mentioned conditions.
Score: a=2, b=0, c=-1, d=-2, e=-3
- How do you handle stress?
Mismanaged stress has been implicated in heat disease, stroke, depression, headaches (including migraines) and anxiety disorders. Ongoing stress that is not controlled also appears to weaken the immune system, leaving you vulnerable to disease and infection.
You can reduce stress by making sound lifestyle choices, including regular exercise and a healthy diet, and by utilizing relaxation techniques such as deep breathing or meditation.
If you answered a or c, you can give yourself a pat on the back. If you answered b, you have some work to do.
Score: a=2, b=0, c=2
- How much do you drink?
Excessive consumption of alcoholic beverages has been linked to heart disease, stroke, cirrhosis of the liver and certain cancers. However, some studies suggest that one or two glasses of alcohol daily (most notably red wine), helps reduce the risk of cardiovascular disease.
Score: a=2, b=2, c=0
- Do you have an annual medical checkup (including, for women, a gynecological exam) once a year?
Many health conditions progress 'silently' meaning they do not always produce symptoms. You should visit your family physical yearly for a complete medical checkup. For women, this should include a gyneacological exam.
Score: a=2, b=0
- If you have been diagnosed with a health condition, do you seek and follow the advice of your doctor, pharmacist, and other members of your health care team?
Your health care team consists of professionals whose jobs focus on helping you become and stay as well as possible. Always follow their recommendations.
Score: a=2, b=1, c=0
- Do you keep up-to-date with health news (through newspapers, magazines such as Focus on bettercare, the Internet, TV/radio)?
Making your health an enjoyable hobby will net you many benefits. Even one tip can make a significant difference to the way you feel and to your overall well being. Be careful, however, when obtaining health information from the Internet as many sources are unreliable. You may want to visit www.ldhealth.com for up-to-date information on health matters.
Score: a=2, b=0
- Do you have more than one relative who lived to 90 years or older in good health?
While your health and well being are largely under your control, your genes play a role in determining your personal likelihood of contracting/developing certain diseases. These include heart conditions, diabetes, some auto-immune diseases and many cancers. All is not lost if your close relatives did not reach their 90s. Making sure you live an active life, manage stress, and eat sensibly will go a long way towards ameliorating genetic risk factors.
Score: a=1, b=0
- Do you have a parent, brother or sister under 50 who has (or had) cancer or a heart condition, or has had diabetes since childhood?
Since many health conditions have a genetic link, you are at a higher risk for these diseases if you have a close relative who suffers from one of them. You should have a complete medical check-up every year to screen for and help prevent illnesses with a genetic link.
Score: a=0, b=1
Your Score
36 - 42 - Congratulations! Your high score means your are motivated and committed to being as healthy and fit as you can possibly be. Keep up the good work!
28 - 35 - While your fitness level is good, there is room for improvement - a fact that you probably recognize. Read and learn as much as you can about your individual risk factors and work hard to reduce them. Pay particular attention to your diet, and make sure you are exercising regularly and sleeping well.
20 - 27 - Although you are probably quite fit, your often less-than-healthy lifestyle will one day catch up with you. Read over the answers here and plan to take action now, to improve your health in the future. Remember that just one small change can mean a world of difference to your health. If you smoke or drink too much, cut back. If your diet is not quite right, work on including more healthful foods.
26 and under - The score means you have a lot of work to do. The positive point is that you can probably figure out where. Always check with your doctor before starting an exercise program if you are over 40 or have an existing health condition. (This applies to all scores)
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