Silex | GENERAL HEALTH INDEX CHECKER

Question: How often do you smoke? Your Answer: I smoke daily or on most days

Silex recommendation: You may want to consider quitting smoking as it brings a list of benefits to your health and wellbeing:

You might notice healthier, younger-looking skin, as well as improved lung function and circulation, which can lead to more energy.
Breathing becomes easier and the risk of respiratory infections decreases.
The likelihood of heart attacks, strokes, and other cardiovascular diseases is reduced and the chances of developing various cancers, such as lung, throat, and mouth cancer, are significantly lowered.
Your body can become more effective at fighting off infections and better blood flow can reduce the risk of blood clots and enhance overall health.
Financial Savings: Money previously spent on cigarettes can be saved or used for other things.
Considering these benefits, quitting smoking could be a positive step towards a healthier, happier life.

If you smoke, you may want to consider taking some of the following self-test kits:

Male fertility test: Smoking can impact on male fertility, including sperm volume, mobility, and viability. If you smoke therefore and are planning to/ in the process of trying to conceive now, this test may be beneficial.

Stomach health: H pylori is a bacterium that infects our stomach and affects up to half of the world’s population. H pylori treatment is less likely to work and the infection more likely to cause stomach cancer if you are still smoking. It is therefore even more important to make sure that it is treated if you have it. You may want to take the Silex stomach health test, particularly if you have the symptoms listed here.

Bowel health: Bowel cancer risk increases with number of cigarettes smoked, as does risk of polyps (non-cancer growths in the bowel which can turn into cancer). You may want to take the Silex bowel health test, particularly if you have the symptoms listed here.

Question: How much sleep do you get on average per day? Your Answer: Less than 7 hours

Silex recommendation: While everyone needs slightly different amounts of sleep depending on various factors, including their age and physical activity, an average of 7 hours per night is generally recommended. Getting more than 7 hours of sleep per day is essential for maintaining overall health, supporting physical and mental functions, and enhancing quality of life.

Sufficient sleep is crucial for cognitive functions such as memory, decision-making, and problem-solving. It also helps regulate mood and reduce the risk of mental health issues like depression and anxiety.

Lack of sleep can affect hormones that regulate hunger, increasing the likelihood of overeating and weight gain. Sleep helps balance hormones that affect various bodily functions, including growth, stress response, and reproductive health.

To achieve longer and better-quality sleep, consider:

Go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock.
Engage in calming activities before bed, such as reading, taking a warm bath.
Ensure your bedroom is cool, quiet, and dark.
Reduce screen time from TVs, computers, and smartphones at least an hour before bed.

By incorporating these recommendations into your routine, you can improve the duration and quality of your sleep, leading to better overall health and wellbeing.

If you have issues with sleep, you may want to consider taking some of the following self-test kits:

Underactive Thyroid: The thyroid gland produces thyroxine, a hormone which helps control functions throughout the body. One of the common symptoms found in people with underactive thyroid is difficulty sleeping. If you’re having difficulty sleeping therefore, or any of the symptoms listed here, you may want to take the Silex self-test kit.

Menopause: Difficulty sleeping can be one of the first symptoms of the onset of menopause. This affects all women at some stage in their lives, usually in their 40s or 50s. If you’re having difficulty sleeping therefore, or any of the symptoms listed here, you may want to take the Silex self-test kit.

Question: How much alcohol do you drink in an average week? Your Answer: More than 14 units per week

Silex recommendation: Alcohol is a common part of many of our lives. In the UK, the maximum recommended alcohol intake is 14 units a week, spread across 3 days or more. For reference, a 440ml bottle of 4.5% beer is 2 units, while a large glass of 12.5% strength wine is 3 units.

However, there is no completely safe level of drinking, and the more you consume, the greater the health risks. Drinking alcohol can increase your risk of high blood pressure, stroke, liver disease, and various cancers. It can also make it harder to manage your weight and can negatively affect your sleep and mood.

Even if you don't drink regularly, consuming large amounts on single occasions can similarly harm your health.

Reducing your alcohol intake or stopping entirely can help you lose weight, boost your energy levels, and improve your overall wellbeing.

To reduce the amount of alcohol you drink, consider replacing alcoholic drinks with those lower in alcohol or alcohol-free options. You might also choose to drink only with meals or plan social events that don't involve alcohol.

If you drink alcohol, you may want to consider taking some of the following self-test kits:

Male fertility test: Alcohol can impact on male fertility, including sperm volume, mobility, and viability. If you drink alcohol therefore and are planning to/ in the process of trying to conceive now, this test may be beneficial.

Bowel health: Bowel cancer risk increases with alcohol consumption, as does risk of polyps (non-cancer growths in the bowel which can turn into cancer). You may want to take the Silex bowel health test, particularly if you have the symptoms listed here.

Question: How much physical activity do you do in an average week? Less than 75 minutes of vigorous intensity physical activity / 150 minutes of moderate intensity exercise

Silex recommendation: Physical activity is incredibly beneficial for both physical and mental health, making it one of the most important things you can do for your wellbeing.

Even if you currently lead a very sedentary lifestyle, any increase in physical activity is beneficial and better than none.

To achieve significant health benefits, you should aim for one of the following:

150 to 300 minutes a week of moderate-intensity exercise, OR
75 to 150 minutes a week of vigorous-intensity aerobic exercise

This activity should be spread throughout the week.

Engaging in even more exercise can provide additional health benefits.

Additionally, aim to do muscle-strengthening exercises involving all major muscle groups at least 2 or more days a week.

Examples of moderate-intensity activities include brisk walking, cycling, mowing the lawn, or hiking. Vigorous activities include swimming, running, walking up stairs, gymnastics, or high-intensity interval training (HIIT).

For muscle-strengthening exercises, you can lift weights, do yoga or Pilates, or perform exercises such as push-ups and sit-ups.

If you are not doing enough physical activity, you may want to consider taking some of the following self-test kits:

Vitamin D: Vitamin D is a vital part of our overall health, helping maintain healthy bones, teeth, and immune systems. However, many adults across Europe have low Vitamin D levels and there are studies showing that regular exercise is associated with higher levels of Vitamin D. People often have no symptoms but there are ways to increase your levels, including dietary changes and supplements. You may therefore want to take the Silex Vitamin D test, particularly if you have the symptoms listed here.

Bowel health: Increased levels of physical activity have a protective effect against bowel cancer and polyps (non-cancer growths in the bowel which can turn into cancer). You may therefore want to take the Silex bowel health test, particularly if you have the symptoms listed here.

Iron: Iron is important to help us carry oxygen around the blood and symptoms can include tiredness, shortness of breath and dizziness. If you feel that fatigue may be influencing the amount of exercise you are doing, particularly if you have the symptoms listed here, you may want to take the Silex Iron test.

Male fertility test: Lack of physical activity and a sedentary lifestyle can have an impact on male fertility, reducing the likelihood of conceiving. If your exercise levels are not at the recommended levels and you are planning to/ in the process of trying to conceive now, this test may be beneficial.

Underactive Thyroid: The thyroid gland produces thyroxine, a hormone which helps control functions throughout the body. One of the common symptoms found in people with underactive thyroid is fatigue. If you’re fatigued therefore and this is affecting your ability to exercise, or you have any of the symptoms listed here, you may want to take the Silex self-test kit.

Question: What is your BMI? Your Answer: BMI >40

Silex recommendation: Body mass index (BMI) is a tool to assess weight when related to height. While it does not accurately cover everyone, for example those with large muscle mass, it does provide an indication for recommended weight. A normal BMI is within the 18.5-24.9 range. Unfortunately, being overweight or obese increases health risks across the board, including diabetes, heart disease, stroke, cancers, and depression. Sometimes weight gain can be the first sign of another health condition, such as underactive thyroid or the menopause.

We know that the core fundamentals for weight loss are nutrition and physical activity. Setting realistic goals for weight loss is important. This could begin at 0.5 to 1 kilogram weight loss per week.

To lose weight, you need to burn more calories than you consume from food. Aim to reduce by an average of 600 calories per day to begin with. Try to maintain a healthy balanced diet, cutting back on foods high in fat and sugar and increasing intake of fruit and vegetables. You may also consider reducing intake of processed and red meats, while increasing intake of oily fish. Ensuring a sizeable protein portion will help keep you fuller for longer, while wholegrain carbohydrates are also beneficial.

Even simple measures like using smaller plates and bowls can help to reduce the number of calories taken in per day.

Exercise is vital. Try to engage in moderate physical activity for at least 150 minutes a week, spread throughout. This could involve walking briskly for 30 minutes, 5 days a week. Cardiovascular exercise should also be combined with muscle training 2 or more times a week.

If you are still struggling to lose weight, you should speak with a healthcare professional.

If you are overweight, you may want to consider taking some of the following self-test kits:

Male fertility test: Being either overweight or underweight can impact on male fertility, reducing the likelihood of conceiving. If your BMI is therefore above or below the recommended levels and you are planning to/ in the process of trying to conceive now, this test may be beneficial.

Underactive Thyroid: The thyroid gland produces thyroxine, a hormone which helps control functions throughout the body. One of the common symptoms found in people with underactive thyroid is weight gain. If your BMI indicates that you are overweight or obese therefore, or if you have any of the symptoms listed here, you may want to take the Silex self-test kit.

Menopause: Weight gain can be one of the first symptoms of the onset of menopause. This affects all women at some stage in their lives, usually in their 40s or 50s. If you’re gaining weight therefore or have any of the symptoms listed here, and fit within this age range, you may want to take the Silex self-test kit.

Stomach health: H pylori is a bacterium that infects our stomach and affects up to half of the world’s population. There is evidence that patients with an increase BMI are at higher risk of H pylori. You may therefore want to take the Silex stomach health test, particularly if you have the symptoms listed here.

Bowel health: Bowel cancer risk increases with increased BMI, as does risk of polyps (non-cancer growths in the bowel which can turn into cancer). You may therefore want to take the Silex bowel health test, particularly if you have the symptoms listed here.

Iron: An increased BMI is linked with reduced levels of iron in the blood. Iron is important to help us carry oxygen around the blood. Symptoms can include tiredness, shortness of breath and dizziness. You may therefore want to take the Silex Iron test, particularly if you have the symptoms listed here.

Urine infection: An increased BMI is linked with risk of urine infections. Urine infections generally come with symptoms such as increased frequency or stinging of urination. You may therefore want to take the Silex Urine infection test, if you have the symptoms listed here.

Vitamin D: Vitamin D is a vital part of our overall health, helping maintain healthy bones, teeth, and immune systems. However, many adults across Europe have low Vitamin D levels and there are studies showing that people with raised BMI are more likely to have low Vitamin D levels.

People often have no symptoms but there are ways to increase your levels, including dietary changes and supplements. You may therefore want to take the Silex Vitamin D test, particularly if you have the symptoms listed here.

Choose your gender:

How often do you smoke?

How much sleep do you get on average per day?

How much alcohol do you drink in an average week?

How much physical activity do you do in an average week?

Muscle strengthening exercises:

Vigorous intensity physical activity:

What is your BMI?

Your General Health Index is: