Do You Know Your Numbers?

Last week was ‘Know Your Numbers Week’ and as such I wanted to discuss some essential numbers we should all know and aim for with our health.

I want to start by saying that the natural state for a human is a healthy one, but this unfortunately is not the norm and more commonly we are seeing a short fall in how our health should be. Too often not realising until it is too late, and we become sick.

The best way to avoid sickness is to be proactive, not only with healthy habits but also in knowing where your health is at, being honest, and ‘knowing your numbers’.

So here are my Top 2 Numbers I think we should all know with regards to our health, and some simple steps you can take to improve them:

1. Heart Rate Variability (HRV)

If you have had your initial assessment at Epoch you will know this is something we measure and keep a close eye on. To keep it simple, we call it your ‘stress score’.
It is measuring your body’s ‘adaptability’. This is your ability to cope with harmful stress, be it physical, chemical, or emotional. It is the most fundamental measure of how well you are functioning as a human-being and can be a predictor of sickness and indicator of recovery.

You should aim for a HRV score above 60% (this is on the machine we use; other machines vary).

2. Blood Pressure
Blood Pressure is a measure of strain on the cardiovascular system, the heart, kidneys, and blood vessels. Too much pressure in the system can cause it to fail, and too little pressure in the system could lead to hypoxia (not enough oxygen). Both have the potential to be fatal.

As a guide, an ideal blood pressure falls between 90/60 to 120/80, anything above indicates too much pressure and below is too little. Modern literature has become more accepting of slight increases in blood pressure as being normal with anything over 140/90 being classed as high.

If you have read the above and find yourself a little concerned with the readings, don’t worry there is a lot you can do. The main question we should ask ourselves is ‘why’ our numbers are not right in the first place?

“You can’t medicate your way out of a problem you behaved your way into.”

That saying is so true, now I’m not saying stop your medication or that there is no need for it. For many it is necessary. But we could all look at our behaviours to improve our numbers.

Heart Rate Variability

Improving HRV can be done in two ways. Understanding that the control of HRV is via the Vagus Nerve, a nerve that exits the skull close to the spinal cord and supplies our cardiovascular system, digestive system, and immune system. Any disruption to its path can irritate or change the nerve working. Subluxations that your chiropractor looks for in your spine, especially at the top of your spine, can cause irritation and changes to the Vagus Nerve. Therefore, having chiropractic adjustments to remove the subluxations has the potential to improve Vagus Nerve firing and subsequently HRV.
Breath work is also very affective to improve HRV. Box breathing and other breath work techniques have been shown to be very effective.

Check out Lewis’ blog here on breathing exercises to learn more.

Blood Pressure

As Blood Pressure is a measure of the pressure within our cardiovascular system, we should focus on tasks that will reduce that pressure.

Simply, exercise is the best way to start. A moderate 30 minutes of exercise per day, Reducing stress can also reduce our blood pressure.

For more information and tips, check out this blog written by Sarah on blood pressure here.

I know sometimes changing our health can seem overwhelming and daunting but pick one thing to start with today. Be that breath work, more regular chiropractic, or exercise.

Start small and be consistent. And know your numbers.

With love

Tom