Here are some important numbers you need to know to maintain a healthy brain and body.

1. Body Mass Index (BMI) – 703 x weight/height in inches x height in inches

1. Daily caloric needs to maintain current body weight – To find out your basic calorie needs without exercise, which is referred to as your resting basal metabolic rate (BMR), fill out the following equation:

• Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years
• Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Take that number and multiply it by the appropriate number below:

• 1.2 — if you are sedentary (little or no exercise
• 1.375 — if you are lightly active (light exercise/sports 1-3 days/week)
• 1.55 — if you are moderately active (moderate exercise/sports 3-5 days/week)
• 1.75 — if you are very active (hard exercise/sports 6-7 days a week)
• 1.9 — if you are extra active (very hard exercise/sports and a physical job or strength training twice a day)

1. Average daily calories you consume (don’t lie to yourself) — It would be very instructive for you to keep a log for a week.

1. Desired weight — Set a realistic goal for your weight and match your behavior to reach it.

1. Number of fruits and vegetables you eat a day – Strive for between 7-10 servings a day to lower your risk for cancer.

1. Number of hours you sleep at night. – Don’t fool yourself into thinking you only need a few hours of sleep. Here are the average sleep requirements by age according to the National Sleep Foundation and the National Institute of Neurological Disorders and Stroke.

Age Range – Number of Hours of Sleep

• 1-3 years old – 12-14 hours
• 3-5 years old – 11-13 hours
• 5-12 years old – 10-11 hours
• 13-19 years old – 9 hours
• Adults – 7-8 hours
• Seniors – 7-8 hours

1. Vitamin D level – Have your physician check your 25 hydroxy-vitamin D level, and if it is low get more sunshine and/or take a vitamin D supplement.

• Low < 30
• Optimal between 50-90
• High > 90

1. Thyroid — Have your doctor check your free T3 and TSH levels to check for hypothyroidism or hyperthyroidism and treat as necessary to normalize.

1. C-reactive protein — This is a measure of inflammation that your doctor can check with a simple blood test. Elevated inflammation is associated with a number of diseases and conditions and should prompt you to eliminate bad brain habits.

1. Homocysteine level – another marker of inflammation.

1. HgA1C – This test shows your average blood sugar levels over the two to three months and is used to diagnose diabetes and prediabetes. According to Lab Tests Online, normal results for a nondiabetic person are in the range of 4 to 6 percent. Numbers higher than that may indicate diabetes.

1. Fasting blood sugar – This test usually requires that you fast for about eight hours prior to having your blood drawn. It evaluates your blood sugar levels solely for the day when you have your blood drawn. Here is what the levels mean according to the American Diabetes Association:

• Normal — 70-99 mg.dL
• Prediabetes — 100-125 mg/dL
• Diabetes — 126 mg/dL or higher

1. Cholesterol – Make sure your doctor checks your total cholesterol level as well as your HDL (good cholesterol), LDL (bad cholesterol), and triglycerides (a form of fat). According to the American Heart Association, optimal levels are as follows:

• Total cholesterol — less than 200
• HDL — 60 or higher
• LDL — less than 100
• Triglycerides — less than 150

1. Blood pressure – Have your doctor check your blood pressure at your yearly physical or more often if it is high. Here is how to interpret the numbers, according to the American Heart Association:

• Below 120 over 80 — optimal
• 120-139 over 80-89 — prehypertension
• 140 (or above) over 90 (or above) — hypertension

1. Know How Many of the 12 Most Important Modifiable Health Risk Factors You Have … Then Decrease Them.

• Smoking
• High blood pressure
• BMI indicating overweight or obese
• Physical inactivity
• High fasting blood glucose
• High LDL cholesterol
• Alcohol abuse (accidents, injuries, violence, cirrhosis, liver disease, cancer, stroke, heart disease, HTN)
• Low omega-3 fatty acids
• High dietary saturated fat intake
• Low polyunsaturated fat intake
• High dietary salt
• Low intake of fruits and vegetables