Healt Qviz: Do you know your numbers?

Knowledge is power when it comes to managing and controlling your diabetes. Do you know as much as you need to about your numbers? There’s more than blood glucose and A1C at play here. Take the quiz and find out how well you know your numbers.

1,   Testing your fasting and/or before-meal blood glucose level is a good way to gauge overall glucose control. According to the American Diabetes Association, what is the target range for blood glucose levels fasting and before meals?

• 70-130 mg/dl
• 50-70 mg/dl
• 135-160 mg/dl
• more than 165 mg/dl

The correct answer is: 70-130 mg/dl

The American Diabetes Association recommends striving for blood glucose levels between 70 and 130 mg/dl fasting and before meals. If you tend to run higher or lower than those numbers, talk with your health-care provider about whether a change in diet or medication might help you get on track.

Another diabetes specialty group, the American Association of Clinical Endocrinologists recommends that people with diabetes aim for a fasting and before-meal blood glucose level less than 110 mg/dl. Talk with your health-care provider about the level that makes sense for you.

2,   Because blood glucose levels are affected by the foods you eat, experts recommend checking your blood sugar two hours after the start of a meal. What is the target range for post-meal blood glucose levels, according to the American Diabetes Association?

• 220 mg/dl or less
• 250 mg/dl or less
• 250 mg/dl or less
• 180 mg/dl or less

The correct answer is: 180 mg/dl or less

The American Diabetes Association recommends aiming for post-meal blood glucose levels less than 180 mg/dl. If you tend to run higher than that, review your meal plan and talk with a registered dietitian about whether dietary changes could help improve your numbers. Also consider talking with your health-care provider about whether a change in medication might help.

The American Association of Clinical Endocrinologists’ advocate for an even lower post-meal blood glucose level: 140 mg/dl or less. Talk with your health-care provider about a recommended target number for you.

3,  Your A1C shows your average blood glucose level over the past two to three months and provides a better picture of your overall blood glucose control. What is the recommended A1C level, according to the American Diabetes Association?

• less than 12 percent
• less than 7 percent
• less than 10 percent
• less than 4 percent

The correct answer is: less than 7 percent

An A1C level of less than 7 percent is recommended by the

American Diabetes Association. An A1C of 7 percent equates to about 154 mg/dl estimated average blood glucose. For people without diabetes, an A1C of 4-6 percent is normal, which is why a lower number is considered healthier for people with diabetes (it indicates better blood glucose control). An A1C of less than 7 percent is also linked with reduced diabetes-related complications. Talk with your health-care provider if your A1C is higher than 7 percent.

Health-care providers recommend people with diabetes take an A1C test, sometimes called glycosylated hemoglobin test or HbA1C, at least twice a year.

As with fasting and post-meal blood glucose recommendations, the American Association of Clinical Endocrinologists has a lower target range for people with diabetes: less than 6.5 percent. Talk with your health-care provider about the proper A1C range for you.

4,   Rather than rely on the old height and weight charts to draw the line between normal weight and overweight, health-care experts now use the body mass index (BMI). What do experts say is a healthy BMI?

• less than 19
• 19-25
• 25-30
• greater than 30

The correct answer is: 19-25

BMI uses a ratio of weight to height to estimate body fat. However, it is just an estimate since it cannot differentiate between muscle and fat. However, health-care providers use BMI as a gauge for healthy weight levels. People with a BMI between 19 and 25 are categorized as “normal” weight. As with Goldilocks, for optimum health, individuals should aim for that just-right weight, not too high and not too low.

To calculate your own BMI, use this formula:
BMI = [weight in pounds / (height in inches x height in inches)] / 703

Here is where the other BMI values fall:

• Underweight: less than 19
• Normal weight: 19-25
• Overweight: 25-30
• Obese: greater than 30

5,  For women, what waist measurement is associated with greater health risks?

• 28 inches
• 30 inches
• 32 inches
• 35 inches

The correct answer is: 35 inches

Regardless of height, the larger your waist, the greater your risk of heart attack and stroke, as well as diabetes-related complications. If you tend to carry weight around your waist and stomach (like an apple), your health risks are higher than people who carry weight around their hips and thighs (like a pear). In a European study reported in the New England Journal of Medicine in November 2008, having a large waist (39.4 inches or more for women, 47.2 inches for men) doubled the study participants’ risk of premature death. That is why the recommendation for women is less than 35 inches and for men less than 40 inches to reduce risk for all chronic diseases.

Wondering what your waist circumference is? Use a cloth or plastic tape measure and wrap it around your waist, just above your hip bones. Pull the tape so it hugs your skin but don’t squeeze.

To whittle your middle, review your diet and physical activity habits and talk with your health-care provider. Experts say that losing even 5-10 pounds can significantly reduce your health risks.

Source of study: http://www.physorg.com/news145730419.html

6,  Having high blood pressure increases your risk of heart attack and stroke. What is a healthy blood pressure level, according to the American Heart Association?

• less than 120/80
• 130/85
• 140/90
• 160/100

The correct answer is: less than 120/80

The American Heart Association refers to high blood pressure as the “silent killer” because it has no symptoms. That’s why it’s so important to have your blood pressure checked every time you visit your health-care provider. For people with diabetes, uncontrolled blood glucose levels can increase the risk for high blood pressure. If you are diagnosed with borderline or high blood pressure, diet and medication may be prescribed to get you back on track. People with diabetes are usually put on medicine to control their blood pressure if their reading is 130/80 or higher. This is lower than for people without diabetes since people with diabetes are at higher risk for heart attack and stroke.

Wonder if you’re at risk? Find where your numbers fall in the ranges below:

Normal blood pressure: Less than 120/80 mmHg
Prehypertension: 120/80 mmHg to 139/89 mmHg
Hypertension:

• Stage 1: between 140/90 mmHg and 159/99 mmHg

• Stage 2: 160/100 mmHg or higher

7,  Having high cholesterol increases your risk of heart attack and stroke. What is a healthy total cholesterol level, according to the American Heart Association?

• 280-320 mg/dl
• 240-280 mg/dl
• 200-240 mg/dl
• below 200 mg/dl

The correct answer is: below 200 mg/dl

A healthy total cholesterol level is anything below 200 mg/dl, according to the American Heart Association. It’s especially important for people with diabetes to watch their cholesterol levels because uncontrolled blood glucose levels damage blood vessels, compounding the damage that cholesterol does to blood vessels. If you have high cholesterol, talk with your health-care provider about whether dietary changes or medication might be right for you.

Normal cholesterol: below 200 mg/dl
Borderline high cholesterol: 200-239 mg/dl
High cholesterol: 240 mg/dl and higher

8,  LDL cholesterol is known as the “bad” cholesterol because it helps clog arteries. What does the American Heart Association recommend for LDL cholesterol levels?

• below 130 mg/dl
• below 150 mg/dl
• below 100 mg/dl
• below 110 mg/dl

The correct answer is: below 100 mg/dl

The American Heart Association says lower is better when it comes to LDL, which stands for low-density lipoprotein, because of its role in heart attack and stroke. Following a healthful meal plan and getting plenty of physical activity are great ways to keep LDL in control, but for some — ncluding those with a genetic tendency toward high cholesterol — lifestyle modification isn’t enough. Talk with your health-care provider about whether medication might help lower your LDL.

Normal LDL: below 100 mg/dl
Borderline high LDL: 100-129 mg/dl
High LDL: 130 mg/dl and higher

9,  HDL cholesterol is known as the “good” cholesterol because it helps carry cholesterol out of arteries. What does the American Heart Association recommend for HDL levels?

• more than 30 mg/dl
• more than 60 mg/dl
• more than 40 mg/dl
• more than 50 mg/dl

The correct answer is: more than 60 mg/dl

A higher number is better when it comes to heart-protecting HDL, which stands for high-density lipoprotein. The American Heart Association recommends an HDL level of 60 mg/dl or higher. Following a meal plan full of whole grains, vegetables, and fruit and getting a good amount of physical activity can go a long way in boosting HDL. For some, however, these aren’t enough. If your HDL runs low, talk with your health-care provider about whether medication might help.

Normal HDL: 60 mg/dl and higher
Borderline low HDL: 40-59 mg/dl
Low HDL: 40 mg/dl and lower

10,  Triglycerides are measured with total cholesterol. What does the American Heart Association recommend for triglyceride levels?

• 150 mg/dl or less
• 180 mg/dl or less
• 200 mg/dl or less
• 220 mg/dl or less

The correct answer is: 150 mg/dl or less

Triglycerides are fat in the blood. Like cholesterol, having a high triglyceride level can increase your risk for heart disease and diabetes-related complications. Overeating and high blood glucose levels can lead to high triglyceride levels.

Following a healthful diet that

• controls carbohydrate intake;

• contains monounsaturated fats from foods such as olive and canola oils instead of saturated and trans fats;

• includes omega-3 fatty acids found in fatty fish such as salmon, tuna, and mackerel;

• contains little or no alcohol;

• and controls calories so you lose excess weight

A healthy diet will help you to lower your triglyceride level. Also, triglyeride levels tend to improve if you do physical activity because your muscles use the triglycerides for energy. If that’s not enough, talk with your health-care provider about whether medication can help you lower triglyceride levels.

Normal triglycerides: 150 mg/dl or less
Borderline high triglycerides: 150-199 mg/dl
High triglycerides: more than 200 mg/dl

11,  Experts recommend at least 30 minutes of physical activity most days of the week. What counts as physical activity?

• a 30-minute light jog
• a 30-minute bike ride
• two 15-minute walks
• all of the above

The correct answer is: all of the above

Physical activity goes a long way in improving your health: controlling blood glucose, controlling weight, reducing heart attack and stroke risk, and helping prevent diabetes-related complications. Health-care experts recommend at least 30 minutes of moderate physical activity most days of the week.

There is almost no wrong way to get physical activity. The point is to get up and get moving. Pick an activity — or a bunch of activities — you love and you’ll stick to. A walk around the park over a lunch hour counts, a run with a friend counts, lifting weights in the gym counts, going for a swim at the Y counts, a run with your dog counts; there is no limit to the activities you can do.

Source: Diabetic Living