The information you learn in this section must be combined with the answers to the history forms. When you compare the two, the answer to "Is my body working correctly or are there things I need to correct" will emerge. The idea is to identify "system dysfunction" before it becomes "disease." If you notice multiple "abnormalities," consider getting professional guidance.

Most of what you see below you will perform annually. Some of the measurements will be performed daily over several weeks so you can establish a baseline. Then, you may repeat them at infrequent intervals (monthly or every several months) to keep an eye on your health status.

The most powerful single tool is the Blood Glucose (sugar) Monitor. By learning what your morning blood sugar is and how different foods affect your readings, you will be armed with the information you need to properly regulate your blood sugar. Blood sugar mismanagement (yes, even if you are a Type 1 Diabetic) is mostly under your control and has an effect on the function of all systems of the human body. Don't start by looking for the needle in the haystack. Start by cleaning up your haystack! 

Let's get started!

VITAL SIGNS

1. Height

2. Weight

3. Blood Pressure/Pulse

   1. Blood Pressure/Heart Rate Monitor: This is what I bought.

      1. ​​Take your blood pressure in your left arm in a seated position. Keep your left arm at the level of your heart. Do not move and breathe in a slow, relaxed manner.

      2. As a test of your Adrenal Gland function (Ragland's Test)

         1. Take your blood pressure using your left arm in a supine (lying on your back) position with your arm at your side. Remember the top number (systolic).  

         2. Start the monitor again and while it is filling, stand up. Make a note of the top number. The top number should be at least 10 points higher in the standing position than the supine position. If not, it can indicate possible low adrenal function.

4. Oxygen Saturation - Pulse Oximeter - This is what I bought.

   1. ​A pulse oximeter "is an easy, painless measure of how well oxygen is being sent to parts of your body furthest from your heart, such as the arms and legs." (Ref).

   2. The reading the the monitor provides is called SPO2 (peripheral capillary oxygen saturation) and is given as a percent. The device fits over your index finger and provides a reading in a few seconds.

      1. ​> 95° is normal

      2. < 95° is abnormal (meaning a decrease in the amount of oxygen that is getting to your body. The medical term for this is "hypoxia.")

      3. Click here for more on how a Pulse Oximeter works.

5. Breathing Rate (breaths per minute)

6. Temperature

7. Forehead Thermometer. This is what I bought.

ADDITIONAL MEASUREMENTS

1. Blood Glucose (Sugar) Monitor. I bought this one. The following readings are helpful:​

   1. ​Morning Blood Sugar: take your reading first thing in the morning before you eat or drink anything. (Ref)

      1. ​> 126 mg/dl is considered diabetes

      2. 100 mg/dl - 125 mg/dl is considered pre-diabetes

      3. Optimal health range: 70 mg/dl to 90 mg/dl (Ref) (Ref) (Ref)

   2. ​Post Meal ("post-prandial") Readings: different foods will have different affects on an individual's blood sugar. Wide swings are the problem and discovering what foods cause those wide swings can have a powerful impact on your health (and if you are an athlete, your performance). By taking a reading 60 - 90 minutes after you eat, you can learn what foods are right for you. Specifically, you will discover what carbohydrate sources (bread, pasta, potatoes, rice, squash, etc.) cause an abnormally high spike in your blood sugar. Remove them from your diet and you will see.

      1. A post prandial reading of > 160 mg/dl is problematic.

   3. Here is an excellent (fully referenced) article on the importance of understanding your blood sugar readings.

2. Sleep Monitoring system. I do not own this system.

3. Single Lead EKG. I own the Android version. Click here.

4. Heart Rate Variability. This is what I downloaded.

   1. I bought this chest heart rate monitor.

Risk Calculators (click on the links to be taken to the calculators)

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1. Atrial Fibrillation Stroke Risk (CHADS₂ Score for Atrial Fibrillation Stroke Risk)

2. Cardiovascular Risk (ASCVD Risk Estimator Plus)

3. Cardiovascular Risk (Absolute CVD Risk/Benefit Calculator)

4. Cardiovascular Risk (MESA 10-Year CHD Risk with Coronary Artery Calcification)

5. Colon Cancer (Q Cancer Calculator)

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SKIN

Record location of:

• Color: pigmentation, yellowing of the skin, redness, and cyanosis.

• Moisture: dryness, oily

• Temperature: hot, cold

• Mobility and Turgor

• Mobility: ease that skin lifts up

• Turgor: speed it returns into place

Moles: App

A: asymmetry

B: irregular border

C: variation or change in color, especially blue or black

D: diameter ≥6 mm or different from others, especially if changing, itching, or bleeding

E (elevation/evolving)

Feet: Redness, cracks, sores, open wounds (check for Diabetes)

Reference Website: American Academy of Dermatology