Make it a Habit: 5 health numbers to know

In an era of wearables and wellness influencers, it’s easy to lose sight of what actually predicts long-term health. If the trendy biomarkers you hear about on podcasts aren’t it, what is? The comparatively unglamorous measurements your doctor has relied on for decades because the evidence behind them is so strong.

If you’re over 40, these five numbers offer a practical and clinically meaningful snapshot of your current health and future risk. So, before you have your annual physical, what numbers do you need to know?

Start with blood pressure

Blood pressure measures the force of blood pushing against your artery walls. Chronically elevated blood pressure — hypertension — damages blood vessels and significantly increases your risk of heart attack, stroke, kidney disease and cognitive decline.

At your annual physical, ask your doctor if your in-office reading is where it needs to be. If not, ask about home blood pressure monitoring and whether lifestyle modification can help.

Support optimal blood pressure by reducing sodium — especially from processed foods — getting 150 minutes of moderate aerobic activity per week (think brisk walking), limiting alcohol and making restful sleep a priority. Structured stress management, such as regular meditation rather than simply “relaxing,” can also help.

LDL cholesterol

LDL cholesterol contributes to plaque buildup in arteries, a process called atherosclerosis. This underlies most cardiovascular events, including heart attack and stroke.

When you meet with your doctor, ask about your 10-year cardiovascular risk score, which uses lipid levels and other demographic factors to estimate your risk of heart attack or stroke. If you are at increased risk, you can evaluate whether medication such as a statin would reduce that risk meaningfully, and whether further testing — such as coronary artery calcium scoring — is appropriate.

The time-tested, decidedly unglamorous way to reduce LDL cholesterol is by increasing fiber consumption and replacing saturated fats with unsaturated fats. Soluble fiber from oats and legumes, along with unsaturated fats from olive oil, nuts and fatty fish, are dietary strategies with a strong track record of lowering LDL cholesterol. Consistent exercise — especially strength training, about 45 minutes twice per week — can also help.

Why hemoglobin A1c matters

Hemoglobin A1c reflects your average blood sugar over the previous three months. Elevated levels signal insulin resistance, prediabetes or diabetes — major contributors to cardiovascular disease, kidney disease and nerve damage.

When you meet with your doctor, ask how often you should be screened. If you’ve been tested previously, ask how your readings are trending. If your A1c level is increasing, talk about enrolling in a structured diabetes prevention program.

You can improve your A1c level — or help keep it steady — by building meals around protein, fiber and healthy fats. Reducing refined carbohydrates and sugary beverages, incorporating resistance training to improve insulin sensitivity and getting seven to nine hours of sleep nightly can also support healthy A1c levels.

Body composition: Going beyond BMI

For decades, body mass index, or BMI, has been used to categorize weight status. BMI is now widely recognized as an outdated tool. It does not distinguish between muscle and fat, nor does it show how fat is distributed — factors that significantly influence metabolic risk.

A body composition scan can tell you, quite literally, what you are made of. The industry gold standard is the DEXA (dual-energy X-ray absorptiometry) scan, which provides detailed information on body fat percentage, lean muscle mass and visceral fat.

Other tools — such as bioelectrical impedance scales, available in both clinical and at-home versions — can provide rough estimates but are less precise.

You can improve body composition through strength training, cardiovascular exercise and adequate protein intake. If you are using a GLP-1 medication, monitoring muscle mass during weight loss is particularly important, and a body composition scan can help.

Resting heart rate

Resting heart rate reflects cardiovascular fitness and autonomic nervous system balance. The autonomic nervous system (ANS) regulates automatic body functions such as heartbeat and breathing.

Ask your doctor whether your resting heart rate has changed over time and whether a supervised fitness program could help improve it safely. Regular aerobic exercise, strength training, quality sleep and stress reduction all influence resting heart rate.

Get ready for your annual physical

Health data is abundant. Interpretation of that data is not. When it comes to your numbers, your physician evaluates them within the context of family history, current medications, coexisting conditions and your tolerance for risk

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And especially if you’re navigating midlife — balancing career demands, caregiving responsibilities and emerging health changes — a collaborative relationship with your primary care physician is one of the most protective health decisions you can make.

Health optimization is about managing foundational metrics consistently and early — under medical guidance. So, know your five numbers. Track them annually. And consult the physician who best knows your history.

Lisa Keer Carusone is a National Board-Certified Health and Wellness Coach and a Certified Executive Coach. She coaches adults of all ages and life stages at Mass General Brigham’s Center for Specialized Healthcare Services in Boston. She lives in Weston.