Article: The top 10 tests to kickstart your health transformation
As we wrap up 2023 give our medical MOT a go!
The Medical MOT is a comprehensive checkup for our health. It looks at different health markers, including how well our heart works, our metabolism, and how strong our overall fitness is. By doing a series of blood tests and physical assessments, the Medical MOT gives us a complete picture of our overall health.
What gets measured gets managed and as we get older and life gets in the way, our health can begin falling down our list of priorities. By completing this list of assessments either annually or biannually it means that we can be proactive & take ownership of our health all year round.
HbA1c: This is a measure of how much sugar is in our blood & is the most accurate test for diabetes, ideally we want our levels to be below 42mmol/mol with the lower the number the better.
Oral Glucose Tolerance Test: Insulin resistance is becoming a silent epidemic. Although linked to diabetes, insulin resistance is a measure of metabolism quality & has also been proved to increase risks of conditions such as dementia, cancer, & heart disease. The oral glucose tolerance test is a great way to discover how our body responds to sugar & can help guide any dietary changes that need to be made.
Sex hormones: Both testosterone levels in men & FSH, LH & SHBG levels in women have dramatically decreased in the past 30 years. Reduced levels of these hormones can lead to reduced libido, fertility, mood & energy & so it is essential to understand what our levels are.
Fat Free Mass Index (FFMI): Although BMI is a good place to start when assessing a healthy body weight, it does not accurately take into account muscle mass. For example, someone with a high muscle mass can be classified as overweight using solely their BMI score. A much more comprehensive measure is a person’s fat free mass index, this takes into account both body fat percentage (which can be measured using any body fat percentage scale, or more accurately a DEXA scan) as well as weight. These numbers can then be inputted into the following calculator to give an accurate marker of muscle mass.
12 minute Cooper test (VO2 max) - VO2 max is the single most effective marker of our health: it measures the maximum amount of oxygen we can use during exercise and is usually done in a lab using a treadmill/bike. The 12 minute Cooper test though is equally as effective and all it involves is running as hard as you can for 12 minutes & putting the distance into the following online calculator
Lower leg strength: Of all the muscle groups lower leg strength is by far the most important, especially as we get older. A great way to measure lower leg strength is either by doing a back squat or leg curl in the gym, with achieving body weight on either exercise a great place to be.
5km time: When it comes to cardiovascular fitness there is no easier test than running for 5km. Can you a)successfully complete the run and then also b) ideally do it in less than 30 minutes?
Thyroid tests: The thyroid gland is the engine for our whole body. Often feeling tired and lacking energy can be as a result of suboptimal thyroid hormone levels.
Sit to stand test: Our flexibility is often an overlooked aspect of our fitness. A simple test to try to perform is to try & stand up from a cross-legged position without assistance. This one particular test has been thoroughly researched in the past & has even been proved to be linked to increased life expectancy.
Grip strength: Another measurement of strength, which once again becomes more and more important as we age. A great way to measure grip strength is by using a dynamometer, however, an equally effective tool is hanging from a pull up bar. We want to ideally be hanging for over a minute.
The above tests are a great place to start when trying to become more intentional with our health & fitness goals. The majority are either free or low cost & can be done over a weekend, they can then be used to identify exactly where our weaknesses are & then guide our goals for the future.
