The first thing you need to do is to have some pictures taken of your face and body (do not take ‘selfies’ of yourself). Take these pictures with proper lighting and without any makeup or glasses. Take several different attitudes (smiling, not smiling). Keep these pictures in order to compare six months later (under the same conditions).
Gray hair is entirely independent of aging. Graying can however suggest certain nutritional deficiencies which could have an incidental effect on how you age.
The aspect, loss, and sometimes even the coloration of your hair may be influenced by deficiencies in proteins, minerals, sulfur amino acid (cysteine), group B vitamins or polyunsaturated fats.
Is it too dry? This may indicate dehydration. The more we age, the more water we need, but dry skin may also suggest a lack of polyunsaturated fats (omega-3 and 6).
Dark, geometrical spots, commonly called age or liver spots, reflect the accumulation of a pigment called lipofuscin in your tissue. Count the number of brown spots on the back of your hands, and repeat this every six months.
Are they soft, brittle, ridged with white spots? These alterations can indicate deficiencies: in proteins; minerals (iron, sulfur, calcium, silica and often zinc); sulfur amino acids (cysteine); group B vitamins or polyunsaturated fats.
Your morphological data
Height (in meters).For example: 1.83 m.
Weight (in kilograms). In the morning, on an empty stomach, without any clothes.
Waist size (in centimeters). Use your navel as a marker.
Hips (in centimeters). Measure the circumference of your hips, using your iliac spines (the bony tips you can feel on both sides of your pelvis).
With these four measurements, you will be able to calculate four fundamental parameters.
1/Your Body Mass Index (BMI) which lets you assess your corpulence.
Perform the following calculation: weight (kilos) divided by height (meters) squared =BMI (Kg per m2)
- If your BMI is below 18 kg/m2, you are too thin;
- If your BMI is between 18.1 and 25 kg/m2, you have a normal weight;
- If your BMI is between 25.1 and 30 kg/m2, you are overweight;
- If your BMI is over 30 kg/m2, you are classified as obese.
Note that these values do not apply to those who are very short or very tall; likewise, children should refer to age-specific tables.
Today, all specialists agree that abdominal fat is the most detrimental to your health. Measuring your waist circumference allows us to quantify it. The distribution of fatty (or adipose) tissue is of particular relevance. Excess weight may be evenly distributed or concentrated in one part of the body. Android fat distribution mainly affects the upper body (torso, abdomen). Gynoid fat distribution mainly affects the lower body (buttocks, hips, legs). The former mostly affects men, the latter, women. As for severe obesity, it is generally mixed.
Waist size accounts for two types of fatty tissue: subcutaneous fat (under the skin) and visceral fat (located deeper, surrounding the inner organs). The latter is most significant when it comes to cardiovascular risk.
A simple tape measure is all you need: measure the circumference of your waist starting at your belly button.
- If your waist size is less than 88 cm, you do not have any particular risk factors;
- If your waist size is between 88 and 95 cm, you have increased cardiovascular risk to be taken seriously.
- If your waist is larger than 95 cm, you have substantial cardiovascular risk factors.
- If your waist size is less than 100 cm, you do not have any particular risk factors;
- If your waist size is between 100 and 110 cm, you have increased cardiovascular risk to be taken seriously.
- If your waist is larger than 110 cm, you have substantial cardiovascular risk factors.
This ratio lets us assess your morphology.
A ratio between 0.85 and 1.00 suggests an android morphology, meaning that your body fat is concentrated around your abdomen, which can be dangerous to your health.
A ratio between 0.80 and 0.85 indicates that you have a gynoid morphology, meaning, among other things, that your body fat is mainly found in your hips and buttocks.
4/Body fat measurement
This represents the percentage of fat in your body. If you weigh 80 kg and have a body fat percentage of 20%, that means that you are ‘carrying’ 16 kg of fat, distributed throughout your body. In general, to be in good health, men should not go over 15-20 %, whereas women should not exceed 25-30%.
Most of the time, it is measured via bioelectrical impedance, but the results are only estimates. Easy to use and not that hard to understand! You put both feet on the scales. A harmless electrical current travels from one leg to the other. The scales measure the speed at which this electrical current travels. It will be faster if you have more muscle and slower if you have more fat. Body water content and your bones also have an effect. In short, we are measuring your body’s electrical resistance. A mathematical formula then allows us to deduce what percentage of your body is made up of fat. A bioelectrical impedance scale can therefore estimate your weight and how it is distributed as fat, muscle, water and bone. A huge number of factors come into play (body type, temperature, whether your feet are wet, whether you worked out recently, etc.), which means results can vary a lot… Bioelectrical impedance scales do not offer very precise information (this means they cannot, for example, be used in scientific studies). They cannot allow you to compare your body fat to your neighbor’s, either.