The Power of Health Awareness
Your Body Speaks Through Numbers - Issue #170
Effective communication is about silence, or delayed talk, as much as it is about talk.
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"Awareness is the greatest alchemy there is. Just go on becoming more and more aware you will find your life changing for the better in every possible dimension. It will bring great fulfilment." — Osho
The human body sends signals every moment. These signals hold messages about health, wellness, and life. Most people miss these messages through lack of tracking. This newsletter introduces methods to capture vital signs, understand body signals, and take control of health outcomes.
Through measurement and monitoring, you gain power over your wellness path. The wisdom lies in the numbers. The time to start listening is now.
Blood Pressure (120/80 mmHg)
The force of blood against vessel walls indicates heart health. High readings strain the heart and damage vessels. Low readings reduce oxygen to organs. Measurement twice per day creates patterns for prevention. There are many devices available which are simple to use and can also save your data on their phone app.
Target: 120/80 mmHg
Morning measurement at 6:00 AM or when you wake up. Sit for few minutes before taking measurement.
Evening measurement at 6:00 PM
Record numbers in log
Note variations above 140/90
Contact doctor at readings above 180/120
Sleep Duration (7-9 hours)
The brain needs sleep to process information and repair cells. Dreams organise memories. REM cycles restore mental function. Sleep debt leads to health decline. Track your patterns with a sleep log.
Target : Hours needed: 7-9 per night
Record bed time
Note wake time
Track interruptions
Monitor REM cycles
Calculate total rest
Any good wearable will track this. In case you don’t use a wearable, apps like Sleep Cycle can do it. Just keep your phone by your bedside and let the app do the rest. Keep the phone connected to charger as it consumes extra battery.
Heart Rate (60-100 beats/minute)
Your pulse reveals heart strength and fitness level. Exercise increases heart capacity. Recovery speed shows cardiovascular health. Morning rates predict daily energy. Variations signal system changes.
Baseline: 60-100 beats per minute
Check pulse at rest
Measure during exercise
Record recovery time. How much time it takes for the heart beat to come to normal from elevated stage.
Note rhythm changes
Calculate heart rate zones. Any wearable will do this.
Temperature (98.6°F/37°C)
Body heat indicates infection presence. Fever fights invaders. Temperature drops show system stress. Daily readings create baselines. Changes need investigation.
Standard: 98.6°F
Check at same time
Use same thermometer
Record variations
Note patterns
Monitor trends
Many wearables give body temperature and if there is a variation it can be because of some inflammation.
Blood Markers
Blood tests reveal internal health status. Complete Blood Count shows immune function. Metabolic panels indicate organ health. Cholesterol levels predict heart risk. Vitamin D affects bone strength. HbA1c measures blood sugar control. Test every 6 months for baselines.
Key Markers to Track:
Glucose: 70-99 mg/dL (fasting)
Cholesterol: LDL <100 mg/dL, HDL >60 mg/dL
Vitamin D: 30-80 ng/mL
Thyroid (TSH): 0.4-4.0 mIU/L
Iron: 60-170 mcg/dL
Your Doctor may add few more tests on it based on your and your families history.
DEXA Scan Results
DEXA technology measures bone density and fat distribution. Scans show risk for osteoporosis. Fat percentage indicates metabolic health. Muscle mass reveals strength status. Annual scans track changes.
Target Measurements:
Body Fat: Men 10-20%, Women 18-28%
Bone Density T-score: -1.0 or higher
Visceral Fat: Below 100 cm²
Lean Mass: Track changes over time
Regional Fat Distribution: Note patterns
Weight Monitoring
Scale numbers reflect health trends. Daily weighing shows patterns. Water retention affects readings. Muscle mass changes numbers. Monthly averages matter more than daily fluctuations.
Tracking Protocol:
Weigh at same time daily
Use same scale
Record numbers
Calculate weekly averages
Note monthly trends
Implementation Steps
Equipment Selection: Choose good brands for accuracy.
Time Blocks: Set measurement hours that match your schedule.
Data Recording: Use apps or journals to track numbers.
Pattern Recognition: Review weekly data to spot trends.
Professional Input: Share records with health providers.
Warning Signs
Chest Pressure: Pain, tightness, or squeezing needs emergency response.
Breath Changes: Shortness of breath indicates heart or lung issues.
Balance Problems: Dizziness signals blood flow reduction to the brain.
Energy Loss: Fatigue shows system stress or nutrient gaps.
Pain Onset: New pain needs evaluation for cause.
Body Monitoring
Muscle Response: Tension patterns reveal stress points.
Joint Function: Movement range shows flexibility limits.
Skin Status: Colour changes indicate circulation issues.
Weight Tracking: Changes reveal metabolism shifts.
Posture Check: Alignment affects organ function.
Mind Awareness
Thought Tracking: Mental patterns affect physical health.
Stress Response: Body reactions need management techniques.
Focus Measurement: Concentration shows brain function.
Memory Status: Recall ability indicates brain health.
Decision Speed: Response time reveals neural connections.
Expected Outcomes
Pain Control: Track reduction in physical discomfort.
Energy Levels: Notice increased stamina.
Sleep Quality: Experience deeper rest cycles.
Strength Development: Feel increased physical power.
Health Status: See improvement in test results.
What I measure
Sleep – Every day using a wearable
Resting heart rate – Everyday using wearable
HRV – Every morning using wearable
Weight – Weighing scale once a week empty stomach
Blood Pressure – Once a fortnight early morning before coffee
Visceral Fat – Once a year using Dexa scan
Fat percentage – Once a year using Dexa scan
Mental Health – Daily using journal
Blood Markers – Once 6 months. List attached
Body Temperature – Every morning using my wearable.
Health awareness starts with numbers but ends in transformation. Your commitment to tracking creates a foundation for prevention. The data you collect builds a shield against illness. Each measurement adds to your health story. The patterns reveal your body's needs. The trends guide your choices. Remember - awareness brings knowledge, knowledge enables action, action creates health. Your journey to wellness begins with the first measurement. Start today. Your future self will thank you.
Note: I use various apps and devices. I don’t think there is still a perfect wearable device but more or less you get to see a trend. You can take corrective action accordingly.
Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before making any changes to your health regimen, including tracking vital signs, using wearables, or interpreting medical data. Individual health conditions vary, and professional guidance is essential for accurate diagnosis and treatment. The recommendations provided are based on general health principles and should not replace personalized medical advice.
In case you missed previous issue on Strategies for Open Family Communication, then here are the highlights:
Key Takeaways: Encouraging Open Family Communication
Practice Active Listening – Give full attention, avoid distractions, and summarize to confirm understanding.
Create Opportunities for Talking – Schedule tech-free family meals and meetings to share thoughts and feelings.
Encourage Emotional Expression – Normalize discussing emotions and use "I" statements to express feelings without blame.
Foster a Safe Environment – Ensure open, judgment-free conversations where everyone feels heard and respected.
Thank you for taking out time to read the whole newsletter. We are glad to see you read this message. ☺️
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Meet you on the Sixth Sunday (6/52) of 2025. Take care!