Lockdown has created the space and opportunity to take a good look at your health and how well you’ve been taking care yourself. Health ratios are probably something we don’t give much thought to, but read on and that might change.
And no, you don’t need to be a numbers whizz to look at your daily habits from a mathematical point of view. This is important as you can discover how getting just the right balance can make a big difference to your health.
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But what are ratios?
Ratios compare one amount to another – and when it comes to health, they can be very helpful for predicting risk or balancing your lifestyle.
Here are eight essential ratios to know about:
1:10
Look for products with 1g of fibre for every 10g of carbs.
Why do you need to know this?
To make sure you’re choosing the healthiest wholegrains.
Wholegrain carbohydrates are a great healthy choice, as they’re linked to a lower risk of heart disease and weight gain than more refined carbohydrates. And when it comes to processed foods like bread or cereal, some contain a healthier balance of wholegrains than others, and this ratio helps you spot them.
What to do:
When you’re at the store, simply check the labels and choose brands that have at least 1g of fibre for every 10g of carbohydrates – a ratio of 1:10. That’s the same ration as you’d find in whole unprocessed wheat, so you know it’s healthy. “If a food meets this balance, it’s also likely to contain less sugar, sodium and trans fats,” says nutritionist Zoe Bingley-Pullin.
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5:1
The number of positive versus negative comments you say each day.
Why do you need to know this?
Because it can improve your relationship.
Experts suggest that couples in the healthiest relationships exchange five nice comments or gestures for every negative one – a ratio of 5:1.
What to do:
Keeping an exact tally could drive you both to arguments, so instead just get a feel for the ratio of positive to negative comments in your relationships. If you feel it’s too low, then work on increasing positive thoughts and actions. This doesn’t mean you’ll never argue, but to ensure a better ratio when you do, reframe things so they’re more neutral, says psychologist Madonna Hirning. “Instead of saying, ‘I’m sick of you doing xxxx,’ try saying, ‘It would mean a lot to me if you xxxxx’. Another way of increasing positives is to show appreciation. If your partner does something helpful, tell them.”
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1:5
The amount of good HDL cholesterol that should make up your total cholesterol.
Why does it matter?
It’s a better reflection of your risk for heart disease.
When your cholesterol is measured, you should get three different figures – your total cholesterol, and your level of LDL (bad cholesterol) and HDL (good cholesterol). A high level of HDL can mean higher total cholesterol, but doesn’t mean your health is at risk.
What to do:
When you have your three numbers in front of you after your test, look at your HDL and total cholesterol. Your total cholesterol should be around five times higher than your HDL for a healthy result, which would mean a ratio of 1:5. If you do need to improve things, there are changes you can make. “Do regular aerobic exercise, which both raises HDL and lowers LDL,” says dietician Arlene Normand. “Eating less saturated fat will also lower LDL.”
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2:1
How many omega-6 fats you eat versus omega-3s.
Why do you need to know this?
If this ratio is out of balance, you’ll be more prone to inflammation, which ages the body and is linked to both heart disease and cancer.
The average person consumes an estimated 16 times more omega-6 in their diet than omega-3. “But a good ratio for a healthy woman is more than 2:1,” says dietician Chloe McLeod.
What to do:
Since omega-6 oils are hidden in many processed foods, determining exactly how much you’re consuming can be tricky, so the best way to balance things out is to consume fewer processed foods and omega-6 rich oils like sunflower, soy bean, or maize oil. “Then increase your intake of high omega-3 foods like fish – particularly salmon, tuna and mackerel – ground flaxseeds, chia seeds and walnuts,” says McLeod.
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1:2
The minutes you spend standing versus those you spend sitting.
Why do you need to know this?
Sitting down for too long is bad for your health, as it potentially raises the risk of heart disease and type 2 diabetes. However, standing for too long also comes with its own set of negatives, such as varicose veins and an achy back.
What to do:
The perfect ratio for this hasn’t been determined, but for now aim for 1:2 – one minute standing for every two minutes spent sitting. “It’s achievable and impacts the total sitting time substantially,” says Dr Hidde van der Ploeg of the Amsterdam University Medical Center. Obviously you don’t need to go up and down like a yo-yo, but you can take an average of the ratio throughout the day – so once you’ve sat at your desk for an hour, do 30 minutes of work standing up or go for a walk to counteract it.
13:11
The hours during which you can fast versus those when you can eat.
Why do you need to know this?
There’s a growing body of evidence that says leaving a long gap between your last meal of the day and your first of the following morning is good for your health. It’s been linked to lower blood sugar levels and a reduced risk breast cancer risk.
What to do:
Experts now suggest we work to at least a 13:11 ratio – 13 hours of completely avoiding food, and a period of 11 hours during which you can eat. That might mean having an early dinner at 7pm and not eating again until 8am’ or if you eat late, swapping breakfast for a healthy mid-morning snack.
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1:2
Your waist measurement compared to your height.
Why it matters:
This is the best way to determine if you’re at a healthy weight.
The old method, body mass index (BMI), doesn’t take into account muscle mass or where you carry your fat, but this ratio does. A healthy waist-to-height ratio is 1:2 or lower, says Dr Margaret Ashwell of the UK’s Oxford Brookes University. “The very simple message is: keep your waist circumference at less than half your height.”
What to do:
To calculate your ratio, measure your height and waist circumference across your belly button. Now divide your height by your waist measurement – if the result is 0,5 or under, you’re at the right ratio; if it’s not, you need to lose some weight or shed a few centimetres from your waist.
The length of your index finger and ring finger
Why do you need to know this?
It’s linked to your risk of knee problems in the future.
“The ratio between these two fingers indicates exposure to testosterone in the womb, and this hormonal interaction may play a role in the development of osteoarthritis,” says Dr Yuanyuan Wang of Monash University in Melbourne.
What to do:
Measure the length of your index finger (the one next to your thumb) from the crease where it meets your palm to its tip, do the same with your ring finger, then divide the first measurement by the second. Round up the number to the nearest 10. If it’s less than 0,99 it’s classed as a low ratio and associated with an increased risk of knee osteoarthritis. To help counteract this, Dr Wang suggests choosing lower-impact sports to take pressure of your joints, as well as watching your weight, as obesity is strongly associated with knee problems.
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Written by Helen Foster
