Introduction
Understanding your metabolic markers is empowering — not scary. These numbers tell a story about your long-term health and offer early clues before issues arise. You don’t need to be a medical expert to interpret them.
This guide breaks down what matters, what the numbers mean, and what you can do to improve them naturally.
The 5 Key Metabolic Markers for Women Over 50
1. Waist Circumference
Measure at the belly button, not the hips.
Target: Under 35 inches (guideline, varies by body type).
2. Blood Pressure
Measure at home, seated, same arm each time.
Healthy range: Around 120/80 or lower.
3. Fasting Glucose
Normal: 70–99 mg/dL
4. A1C (3-Month Average Blood Sugar)
Normal: Below 5.7%
5. Lipid Panel
- LDL (“bad cholesterol”)
- HDL (“good cholesterol”)
- Triglycerides
These show cardiovascular risk and how well your body uses fats.
What Moves These Numbers?
Walking (Daily)
Improves insulin sensitivity and lowers fasting glucose.
Fiber (25–30g/day)
Reduces cholesterol and blood sugar spikes.
Strength Training (2–3×/week)
Boosts metabolism and glucose handling.
Sleep (7–8 hours)
Direct impact on blood pressure and hormones.
Stress Tools
Breathing exercises lower cortisol and BP.
How to Track Without Obsessing
- Check waist once a month
- Check BP twice weekly
- Get blood markers checked annually or as advised
- Look for trends, not single readings
When to Talk to Your Doctor
- Frequent high BP readings
- A1C creeping up
- Sudden changes in cholesterol
- Major fatigue, swelling, or dizziness
You’re not “in trouble” — you’re getting information.
Takeaway
Your numbers aren’t a judgment — they’re data. And every healthy step you take moves them in the right direction.