The First Steps
What to Do Next: A Guide to Improving Your Health Scores
Congratulations! You've completed your 60-second Face Scan and received your detailed Health Report. This Health Score is a powerful tool to help you embark on your journey to better health and wellness.
By making small, manageable changes, you can significantly improve your health scores, boost your energy, and reduce the risk of diseases.
As seen in the Before and After examples, it is possible to improve your Health Score by making some simple changes to your lifestyle, such as reducing carbohydrate and alcohol consumption, or getting more sleep. Radical Health Score improvements of between 10-30% have been achieved within 1-2 weeks.
Here is a step-by-step guide on some ideas of what to do next.
1. SYSTOLIC BLOOD PRESSURE
Reduce Sodium Intake and Processed Foods
Why: High sodium (often very high in processed foods) intake can increase blood pressure, raising the risk of heart disease and stroke.
Tips:
- Read labels: Choose low-sodium versions of your favorite foods.
- Cook at home: Use fresh herbs and spices instead of salt to flavor your meals.
- Limit processed foods: Avoid canned soups, deli meats, and packaged snacks.
- Increase Physical Activity.
- Manage Body Weight.
- Improve ABSI.
2. DIASTOLIC BLOOD PRESSURE
Increase Potassium Intake
Why: Potassium helps balance sodium levels and can lower blood pressure.
Tips:
- Eat potassium-rich foods: Include bananas, spinach, sweet potatoes, and avocados in your diet.
- Hydrate: Drink plenty of water to help maintain electrolyte balance.
Extra Tips:
- Reduce stress.
- Improve sleep.
- Reduce systemic inflammation.
3. CARDIAC WORKLOAD
Increase Physical Activity
Why: Regular physical activity strengthens the heart and improves circulation, reducing cardiac workload.
Tips:
- Start small: Begin with 10-minute walks after meals and gradually increase the duration and intensity.
- Incorporate variety: Mix cardio (like walking, cycling, or swimming) with strength training (using weights or bodyweight exercises).
- Stay consistent: Aim for at least 150 minutes of moderate-intensity exercise per week.
Extra Tips:
- Do not over-exercise.
- Improve diet.
- Reduce alcohol consumption.
- Improve ABSI.
4. HEART RATE
Improve Cardiovascular Fitness
Why: A lower resting heart rate indicates better cardiovascular fitness and less strain on the heart.
Tips:
- Regular exercise: Engage in activities that raise your heart rate, like brisk walking, jogging, or dancing.
- Interval training: Alternate between high and low-intensity exercises to boost cardiovascular health.
Extra Tips:
- Improve ABSI.
- Reduce stress.
5. HEART RATE VARIABILITY (HRV)
Practice Relaxation Techniques
Why: Reducing stress can improve HRV and overall mental well-being, decreasing the risk of heart disease.
Tips:
- Try deep breathing exercises: Spend a few minutes each day focusing on slow, deep breaths.
- Explore mindfulness or meditation: Apps like Headspace, Calm, or Mind Valley can guide you through relaxation practices.
- Engage in hobbies: Spend time on activities you enjoy to unwind and relax.
Extra Tips:
- Reduce alcohol consumption.
- Reduce carbohydrate intake.
- Do aerobic activities.
6. CARDIOVASCULAR DISEASE RISK
Incorporate Healthy Fats
Why: Healthy fats, such as omega-3 fatty acids, can improve cholesterol levels and reduce inflammation, lowering the risk of heart disease.
Tips:
- Add fatty fish: Include salmon, mackerel, or sardines in your diet twice a week.
- Use olive oil: Replace butter or margarine with extra virgin olive oil for cooking and dressings.
- Eat nuts and seeds: Snack on almonds, walnuts, chia seeds, or flaxseeds.
Extra Tips:
- Consider a Mediterranean Diet.
- Do aerobic exercise.
- Reduce systemic inflammation.
7. VASCULAR CAPACITY
Maintain a Healthy Weight
Why: Achieving and maintaining a healthy weight improves vascular capacity and reduces strain on the heart.
Tips:
- Focus on portion control: Use smaller plates and be mindful of serving sizes.
- Choose nutrient-dense foods: Prioritise low GI vegetables, lean proteins, and small amounts of whole grains.
- Stay hydrated: Drink plenty of water throughout the day to support metabolism and satiety.
Extra Tips:
- Eat sufficient protein.
- Reduce carbohydrate intake, especially simple/ high GI carbs.
- Eat low carb vegetables such as broccoli, cauliflower, cabbage.
8. HEART ATTACK RISK
Reduce Saturated Fat Intake
Why: Saturated fats can raise cholesterol levels, increasing the risk of heart attack (Note: there is some controversy about this point, so please consult with your doctor or healthcare practitioner for suitable guidance for you).
Tips:
- Choose lean proteins: Opt for chicken, turkey, fish, and plant-based proteins instead of red meat.
- Avoid trans fats: Check labels for hydrogenated oils and avoid processed and fried foods.
Extra Tips:
- Reduce carbohydrate intake.
- Eliminate processed foods.
- Reduce your ABSI.
9. STROKE RISK
Limit Alcohol Consumption
Why: Excessive alcohol intake can raise blood pressure and increase the risk of stroke.
Tips:
- Moderate drinking: Stick to recommended guidelines - up to 7 units of alcohol per week for men, and 4-5 units for women.
- Choose non-alcoholic alternatives: Opt for sugar-free sparkling water, herbal teas, or mocktails.
Extra Tips:
- Reduce stress and anxiety.
- Improve blood pressure.
- Reduce systemic inflammation.
10. MENTAL WELL-BEING
Improve Sleep Quality
Why: Quality sleep is essential for mental and physical health, affecting overall well-being.
Tips:
- Establish a routine: Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing environment: Keep your bedroom dark, cool, and quiet.
- Limit screens before bed: Avoid phones, tablets, and computers at least an hour before bedtime.
Extra Tips:
- Reduce systemic inflammation.
- Improve cardiovascular health.
- Check in with your doctor.
11. STRESS INDEX
Practice Stress Management Techniques
Why: Chronic stress can negatively impact all aspects of health.
Tips:
- Engage in regular physical activity: Exercise can help reduce stress levels.
- Connect with others: Spend time with friends and family or join a support group.
- Pursue hobbies: Dedicate time to activities that bring you joy and relaxation.
Extra Tips:
- Reduce systemic inflammation.
- Improve cardiovascular health.
- Visit your doctor.
12. BODY SHAPE INDEX (ABSI)
Reduce Visceral Fat
Why: Reducing visceral fat can lower the risk of insulin resistance, cardiovascular diseases, and other metabolic disorders, impacting overall health scores.
Tips:
- Reduce refined carbs: Cut back on sugary foods and drinks, and opt for small portions of very low GI grains and vegetables.
- Increase protein intake: Protein helps build muscle and can aid in fat loss.
- Stay active: Regular exercise, especially strength training, can help reduce visceral fat.
Extra Tips:
- Visit a dietician.
- If you have low BMI and high ABSI check for insulin resistance.
- Note that modifications to reduce visceral fat has the potential to show a rapid, positive impact on your overall Health Score.
13. BMI
Balance Caloric Intake
Why: Maintaining a healthy BMI reduces the risk of chronic diseases and improves overall health.
Tips:
- Monitor portion sizes: Use smaller plates and be mindful of serving sizes.
- Choose nutrient-dense foods: Focus on low GI vegetables, lean proteins, and small portions of low GI whole grains.
- Stay active: Engage in regular physical activity to support a healthy weight.
Extra Tips:
- Check BMI against ABSI and reduce.
14. WAIST-TO-HEIGHT RATIO
Improve Abdominal Health
Why: A lower waist-to-height ratio indicates less abdominal fat, reducing the risk of metabolic syndrome.
Tips:
- Eat fiber-rich foods: Include low GI fruits, vegetables, and whole grains in your diet.
- Limit added sugars: Reduce or eliminate consumption of sugary beverages and snacks.
- Exercise regularly: Incorporate both cardio and strength training exercises.
Extra Tips:
- Improve cardiovascular health.
- Check against ABSI, even if low BMI, and modify accordingly.
15. BREATHING RATE
Enhance Respiratory Health
Why: Better respiratory health can improve oxygen delivery and overall physical performance.
Tips:
- Practice deep breathing exercises: Spend a few minutes each day focusing on slow, deep breaths.
- Engage in aerobic activities: Activities like walking, running, and swimming can improve lung capacity.
- Maintain good posture: Stand and sit up straight to facilitate better breathing.
Extra Tips:
- Modify diet if needed.
- Consult your doctor if diabetes or sleep apnea is a concern.
- Reduce stress.
Final Thoughts
Remember, small changes can lead to significant improvements in your health scores. Use your Health Report as a motivational tool to guide your journey. By making gradual adjustments in your diet, physical activity, stress management, and sleep, you'll experience better energy, confidence, and overall performance. Stay consistent, be patient, and celebrate your progress along the way. Your journey to improved health and wellness starts now.
Contact Us for more information.
Return to the Home Page.
DISCLAIMER AND WARNING
This document is provided for information purposes only and is not intended to be used as, or construed as, medical or nutritional advice. Please consult with your registered healthcare practitioner or doctor before implementing any changes, and most especially so if you are in a poor state of health, are suffering from a disease, are on any prescription medication, or are not sure how to proceed.