Health, Fitness, and Lifestyle
Here’s Why Using Health Tests Can Keep Us Stay Young and Fit.
Nine practical health and fitness monitoring tools give insights into our biology and guide us to thrive.
Something Not Monitored Cannot Be Measured.
Billions of cells communicate with biological, chemical, and electrical signals in our bodies. It is difficult to understand their language with the limited capabilities of the conscious mind.
However, humanity developed remarkable tools holding a mirror to our inner world. Science made excellent progress in creating measurable signals from the human body and the brain. And technology turned them into products and services for our use.
Collecting, storing, and analyzing data add tremendous value to our lives. They keep a mirror of the inner self. We turn data into information, knowledge, and, consequently, wisdom.
Learning about our bodies' reactions is critical for preventing and treating health conditions. I transferred my data science skills to monitor my health and fitness.
In this introductory story, I share nine essential health and fitness data collection tools reflecting my decades of experience in using them to understand biological, physiological, chemical, and electrical reactions.
I touch on each at a high level as they are comprehensive. I plan to post more articles on each item.
However, I published several articles about each point, so I will not repeat them. Instead, I provide links to previous posts if you are interested in details.
1 — Monitoring Bio Markers via Blood Tests
Medical scientists developed hundreds of blood tests reflecting biomarkers. I use blood tests to monitor my biomarkers, prevent disease development, and sometimes get treatment for my conditions.
In addition to blood tests, my family doctor requested urine, fecal, and saliva tests. Most of these tests are covered by Medicare and do not cost money.
I only pay for special tests as preventative measures, which are not covered by health insurance. But they are worth the investment.
2 — Monitoring Blood Pressure and Heart Rate
Cardiovascular health is critical for humans as associated diseases kill millions of people, as I mentioned in this article titled Shocking Stats About Non-Communicable Diseases.
High blood pressure is a significant concern for developing cardiovascular diseases as it can harm our arteries. High blood pressure reduces blood flow and oxygen intake to the heart.
Excessive blood pressure is a critical risk factor for metabolic syndrome, a common health concern. Low blood pressure under the threshold can also create health issues.
I use a blood pressure monitoring device which costs me around $75. In addition, I check my heart rate and pulse via my smartwatch, which records it non-stop. Reviewing data daily, weekly, and monthly give valuable insights.
3 — Monitoring Blood Glucose
Monitoring blood sugar became a habit for me when I experienced a pre-diabetic situation decades ago on high carbs diet.
Monitoring blood glucose helped me identify insulin resistance problems early and motivated me to take preventative measures. Investing $60 in a glucose monitor one time and $10 in measuring strips monthly paid dividends in my health journey.
But, as I mentioned before, sugar and inflammation were killing me. Since then, I have been on zero carbs and time-restricted eating regimes, which have helped me thrive.
We are all individuals and have different needs. Thus, I don’t recommend my eating regime to others.
4 — Monitoring Ketones
One of the most noteworthy contributors to my brain and mental health is ketosis.
After being insulin sensitive and starting time-restricted eating supplemented by a customized fitness regime, my body became fat-adapted. It started producing ketones, especially β-Hydroxybutyrate, as alternative energy for the brain.
Staying in ketosis significantly improved my brain and mental health by increasing BDNF. I tried from mild to deep ketosis and recorded my observations and experiences during these processes.
As I remain in ketosis nowadays, I occasionally check my ketones. However, I used to check them regularly in the early days of ketosis. Ketone strips are more expensive than glucose ones. Fortunately, I use the same machine to check both glucose and ketones, so it does not cost me extra.
5 — Monitoring Sleep Quality
Quality sleep is critical for our health and well-being. As I experienced severe sleep deprivation and insomnia, it is a topic close to my heart.
Improving my sleep was the best contributor to my physical and mental health. I thought the amount of sleep I used to get was sufficient. However, sleep monitoring via my smartwatch proved me wrong.
I slept eight hours of the recommended amount, but quality sleep was under six hours. Sleep deprivation caused me severe health issues. I paid only $300 for the smartwatch.
Data gathering and analysis are free by the service provider. Checking sleep quality daily and taking preventative measures is worth the time and effort.
6- Monitoring Stress and Fitness Profiles
Chronic stress and inflammation substantially affected my younger years' health, well-being, performance, and life satisfaction.
Thanks to my smartwatch, I learned to monitor stressors. In addition, this tool also informs me about my daily movement and fitness activities, including calories burned and the number of steps taken.
I find this information valuable for health and fitness goals. There are many service providers in different countries.
My service provider is from Silicon Valley, and they have stringent security and privacy policies, as health information is critical for our safety and other reasons.
7 — DEXA Scans
I have been using DEXA scans for over a decade. These scans are the gold standard in the industry for monitoring and informing body fat percentage, muscle quality, and bone density.
In addition, the algorithm also indicates biological age. After my health transformation, I was pleased to see my biological age is half of my chronological age.
Unfortunately, Medicare and health insurance do not cover the cost of DEXA scans. They are relatively expensive, around $200 per scan. I invest twice a year and see it as a valuable investment.
In addition, I occasionally use MRIs, Ultrasounds, and X-rays, as advised by my family doctor, and as a preventative measure.
8 — Cognitive Tests
Brain and mental health are of particular interest to me. As I studied cognitive science, I had an opportunity to get cognitive tests in various labs by collaborating with colleagues in the field.
In addition, I developed my proprietary tests to monitor my mental reserves as an investment to prevent cognitive decline and neurodegenerative diseases such as dementia, especially Alzheimer’s.
I have subscribed to two different brain exercise services that I can access via my mobile phone. Both of them provide valuable tools to keep my brain sharp with daily ten minutes of brain gym.
Besides, they serve as neurobics for creating cognitive flexibility resulting in building cognitive reserves.
9 — Genetic Tests
I left this one to the end as their value was not convincing to me. My healthcare professionals did not like DNA tests, seeing them as a waste of money.
Genetic tests are not covered by Medicare or health insurance. They might not be for everyone. However, when I took the plunge, there was value for me. I learned about my gene pools and some genetic risks in my ancestral background.
Nowadays, they are affordable. My first genetic test cost me around $125. The information I gained was invaluable in focusing on epigenetic capabilities.
I like turning on good genes and turning off bad ones using lifestyle habits. It is called the epigenetic effect in science.
Conclusions and Takeaways
There are many more tests that I did not include in this post, highlighting only the critical ones that may relate to many of us.
Monitoring our health and fitness is critical for preventing diseases and getting timely treatment.
I healed my 12 Entangled Health Conditions by monitoring my body.
Since many conditions are not perceived via our six senses, obtaining essential information via technological and scientific tools can enhance our capabilities.
Wearing my technologist, data science, and academic hats, I believe that something that is not monitored cannot be measured. Data provides us with valuable insights into our health.
As advised by the World Health Organization, in addition to non-communicable diseases, getting checked for infectious diseases is critical for our health. This awareness is essential.
Besides, measurement tools and services are more affordable and accessible to the public.
Having a mental health first aid kit and investing in our health and fitness is not a luxury in this day and age.
Thank you for reading my perspectives. I wish you a healthy and happy life.
If this story resonates with you, you may check out these recent and relevant stories: Melt Visceral Fat and Have a Defined Belly and Six Lifestyle Habits to Skyrocket Fat Loss.
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Thank you for reading my perspectives. I wish you a healthy and happy life.
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