10+ Ways to Measure Your Health & Progress Without the Weight Scale (Part 2)
If you read Part 1 of this series, you’ll know that I recommend against using weight loss goals or weight as an indicator of your health. In case you missed it, you may want to read: What Science Says: Why Weight Isn’t a Reliable Indicator of Health Status (Part 1)
As covered previously, when we use the weight on the scale to measure our progress, this is where issues can occur.
Instead of focusing on habit changes and consistency with those changes to support our health, we become fixated on the number and it detracts from the holistic picture.
Rather than focusing on weight as the goal, focus on your consistency with the behaviours that will support health and your body.
Here are my top ways to measure your health status and progress with improving your diet and lifestyle habits!
Subjective Measures:
Here are some subjective measures (ie. relying on your own judgement) to consider when assessing your personal health.
ENERGY LEVELS
Here are some questions to ask yourself. Do you wake up feeling rested and ready to take on the day? Do you have the energy to carry you through the day? Your energy plays a big part in your quality of life, so this is something to consider in your health.
Chronic low energy levels can be complex to figure out - they may be caused by a combination of diet, lifestyle, and workplace factors. Constantly feeling fatigued may also be an indicator of stress, depression, poor sleep, infections, or could be related to more serious disorders such as cardiac arrhythmias (irregular heartbeat) [5]. However, there are ways to naturally improve your energy throughout the day through proper sleep, adequate nutrition, stress management, and exercise.
MOOD & MENTAL HEALTH
We can’t have health without our mental health! If your habits aren’t supporting your mental health.. this is a RED flag! If you’ve ever tried out an extreme diet, or cut out many foods from your diet, you probably realized it had a huge impact on your mental health. Further, we know that undereating as part of low-calorie diets can actually cause depletion in key hormones and neurotransmitters which leads to more depression and anxiety.
When it comes to supporting your health with your habits and lifestyle, reflecting on your mood and mental health is so important. While it is normal to have some fluctuations in mood, if you find yourself in a low, negative state more often than not, this is a sign that you may need support. This is a complex topic, but working through therapy, managing our stress, supporting our gut-health, and a brain healthy diet all are key for our mental health.
Wondering how diet plays a role in your mental health and gut brain connection? Check out my training on Nutrition for Mental Health & Wellness here.
SLEEP HYGIENE
Proper sleep is SO essential in supporting your physical and mental health! Poor sleep is associated with increased risk for high blood pressure, heart disease, stroke, kidney disease, type 2 diabetes, depression, and anxiety [8]. Sleep also affects our metabolism, so it can also play a role in our body composition. Further, I know that in my clients with IBS and digestive issues, their sleep plays a huge role in their digestive health and functioning!
Ask yourself - are you able to sleep through the night and get to bed on time most nights? If you aren’t, it may be helpful to consider your sleep habits, behaviours, and environment as room for improvement in your health.
Objective Measures:
Here are some objective measures (aka quantifiable) to look at when assessing your personal health.
HEART RATE
Your heart rate (heart beat/minute) at rest for most adults should be between 60 to 100 beats per minute when lying or sitting down [9]. The range is large as there are many factors that can increase or decrease your heart rate such as stress, hormones, physical activity levels, medication, etc. A lower heart rate is usually better, and I like to see between 60-70bpm in my adult clients. This is typically because a healthier heart muscle will not have to work as hard compared to a less healthy heart to pump blood [9]. Some people who are very physically fit may fall lower, between 40-60 bpm.
BLOODWORK
There are a few blood tests to look at for assessing your health. These are part of a usual routine blood test, however if you’re experiencing symptoms your doctor may order more.
Metabolic health markers: blood sugars, cholesterol levels, electrolytes (Ex. sodium, calcium, potassium, etc.), etc. These markers are used to examine how the body uses food and energy, and may be used to examine liver and kidney health [10].
Nutrient Levels: serum proteins (albumin, transferrin, prealbumin, and retinol-binding protein), plasma ferritin, transferrin, serum iron, etc. These levels may be measured for signs of malnutrition, or common nutritional deficiencies such as iron [10].
BLOOD PRESSURE
Blood pressure should be around or below 120/80 mmHg to be considered ‘normal’ [11].
The first number (120) is known as the systolic blood pressure, which is the amount of pressure that blood is pushing against the artery walls when the heart beats.
The second number (80) is also known as the diastolic blood pressure, which is the amount of pressure the blood is exerting against the artery walls when the heart is resting.
Having a blood pressure consistently greater than 130/80mmHg is considered hypertension and can result in greater risk of heart attacks, strokes, and other negative health outcomes [11].
Body Processes
IMMUNITY
Immunity is the synergistic effect of organs, cells, and proteins that work together to protect the body against infectious diseases [12]. Poor sleep, diet, stress, and low physical activity can all affect our immunity.
When the immune system is underactive and unable to function properly, you are more susceptible to infections and get sick more often. Conversely, if your immune system is overactive, an autoimmune or allergic reaction may occur [12].
MENSTRUAL CYCLE
The menstrual cycle is the shedding of the lining of the uterus once a month. It may be helpful to track the start and end date of your cycle as it allows you to notice if you have irregular periods.
Additionally, recording your frequent menstrual symptoms such as debilitating abdominal pain, cramping, bloating, or extremely heavy bleeding may help you recognize your symptoms earlier and seek medical advice. Some of these are signs or causes of health problems such as diabetes, anemia, irritable bowel syndrome (IBS), etc [13]. Therefore, early diagnosis and treatment is extremely important!
DIGESTION
Are you frequently having irregular bowel movements? Do you feel constantly bloated? If your answer is yes to any of these questions, it may be worthwhile to re-evaluate your digestive health!
Like most things in our body, digestion is intertwined with other indicators of health such as immunity. It is also affected by sleep, physical activity, stress, and diet, and so if you are struggling with digestion, it may be helpful to reflect and make changes in your lifestyle.
P.S. If you are dealing with bloating, IBS and SIBO symptoms, grab my FREE ‘Guide to Beat the Bloat’. This guide provides simple steps for you to start finding IBS relief, plus a few delicious, low-FODMAP recipes to inspire you to get started.
Consistency With Healthy Habits
Consistency with healthy habits is a great way to measure health and your progress.
For example, some healthy habits to strive for include:
3 cups of vegetables every day
Drink 1L of water per every 50lb
7-8 hours sleep per night
One stress-management activity each day
Meal prep for lunches and dinners each week
Etc.
Closing Thoughts
As you can see, our health is SO incredibly complex! And with this in mind, the weight number on the scale really has very little meaning in our overall context of health.
I encourage you to ditch the weight scale, and start focusing on what truly matters – how you feel & the consistency of healthy habits that will support you living with vibrancy and health!
If you’ve been working to improve energy, support your digestive health, IBS symptoms, and fitness through sustainable changes and a weight neutral approach, apply for 1-1 coaching with me here.
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References
[1] Canada, P. H. A. of. (2020, December 9). Discrimination in the health care system among higher-weight adults: Evidence from a Canadian national cross-sectional survey [Research]. https://www.canada.ca/en/public-health/services/reports-publications/health-promotion-chronic-disease-prevention-canada-research-policy-practice/vol-40-no-11-12-2020/discrimination-health-care-system-higher-weight-adults.html
[2] Examining Weight Bias among Practicing Canadian Family Physicians. (n.d.). Retrieved May 8, 2023, from https://karger.com/ofa/article/12/6/632/240926/Examining-Weight-Bias-among-Practicing-Canadian
[3] Bacon, L., & Aphramor, L. (2011). Weight Science: Evaluating the Evidence for a Paradigm Shift. Nutrition Journal, 10(1), 9. https://doi.org/10.1186/1475-2891-10-9
[4] Tomiyama, A. J., Mann, T., Vinas, D., Hunger, J. M., Dejager, J., & Taylor, S. E. (2010). Low calorie dieting increases cortisol. Psychosomatic Medicine, 72(4), 357–364. https://doi.org/10.1097/PSY.0b013e3181d9523c
[5] Fatigue: MedlinePlus Medical Encyclopedia. (n.d.). Retrieved May 9, 2023, from https://medlineplus.gov/ency/article/003088.htm
[6] Mind & Mood. (n.d.). Harvard Health. Retrieved May 9, 2023, from https://www.health.harvard.edu/topics/mind-and-mood
[7] What Is Sleep Hygiene? (2009, April 17). Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene
[8] Colten, H. R., Altevogt, B. M., & Research, I. of M. (US) C. on S. M. and. (2006). Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. In Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK19961/
[9] Target Heart Rates Chart. (n.d.). American Heart Association. Retrieved May 10, 2023, from https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
[10] Comprehensive Metabolic Panel (CMP): MedlinePlus Medical Test. (n.d.). Retrieved May 10, 2023, from https://medlineplus.gov/lab-tests/comprehensive-metabolic-panel-cmp/
[11] The Facts About High Blood Pressure | American Heart Association. (n.d.). Retrieved May 10, 2023, from https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure
[12] How does the immune system work? (2020). In InformedHealth.org [Internet]. Institute for Quality and Efficiency in Health Care (IQWiG). https://www.ncbi.nlm.nih.gov/books/NBK279364/
[13] Your menstrual cycle and your health. (n.d.). Retrieved May 10, 2023, from https://www.womenshealth.gov/menstrual-cycle/your-menstrual-cycle-and-your-health