Understanding Your Vitalself Health Scan Results

The Vitalself face scan measures a range of physiological parameters using advanced photoplethysmography (PPG) technology - detecting subtle changes in light reflection from your face to calculate vital signs and health indicators. This guide explains each measurement, what it means, and what to do with the information.

⚠️ Important: These readings are screening indicators, not medical diagnoses. Always consult a qualified healthcare professional before making any changes to your health management or if you have concerns about any of your results.

1. Wellness Score

What it is: An overall score out of 10 that summarises all your measured parameters into a single number.

Ideal range: 8–10

What it means: Think of it as your body's report card at the moment of scanning. A score of 9–10 suggests most parameters are in healthy ranges. A score of 6–7 indicates some areas need attention. Below 6 warrants prompt follow-up.

Important to know: A high wellness score doesn't mean everything is perfect - individual parameters within the scan may still carry important flags. Always read the full results, not just the score.

2. Heart Rate (HR)

What it is: The number of times your heart beats per minute.

Ideal range: 60–100 bpm at rest. Athletes may naturally sit at 40–60 bpm.

What it means: Your heart rate reflects how hard your heart is working to circulate blood. Too fast or too slow at rest can both be significant.

What it interacts with: Breathing rate, blood pressure, HRV, stress levels, fitness, hydration, medication.

Could be elevated due to: Stress, anxiety, dehydration, caffeine, stimulant medication, anaemia, hyperthyroidism, fever, heart arrhythmia, pain.

Could be low due to: High fitness levels (normal), beta-blocker medication, hypothyroidism, heart conduction problems.

What to check / do:

• If consistently above 100 at rest (tachycardia) or below 50 (bradycardia without athletic background) - see your doctor
• Check hydration, caffeine and stress levels
• A resting ECG is the standard next step for persistent abnormalities

3. Breathing Rate (Respiration Rate)

What it is: The number of breaths you take per minute.

Ideal range: 12–18 breaths per minute at rest. Above 20 is considered elevated.

What it means: Breathing rate is one of the most sensitive early indicators of physiological stress. Most people are unaware they breathe too fast. Chronic over-breathing (even subtly) keeps the nervous system in a stress state and reduces CO₂ tolerance, which paradoxically reduces oxygen delivery to tissues.

What it interacts with: PRQ, SNS/PNS balance, HRV, heart rate, oxygen saturation, stress levels.

Could be elevated due to: Anxiety, chronic stress, poor breathing habits, respiratory conditions (asthma, COPD), anaemia, heart failure, fever, pain, high altitude.

Could be low due to: Deep meditation practice, very high fitness, sedative or opioid medication (concerning if below 10).

What to check / do:

• Practice diaphragmatic breathing - aim to slow breathing to 6 breaths per minute during relaxation
• If persistently above 20 at rest without obvious cause, investigate respiratory and cardiac function
• Breathing retraining (Buteyko method or similar) can be highly effective for habitual over-breathers

4. PRQ (Pulse Respiration Quotient)

What it is: The ratio of your heart rate to your breathing rate. If your heart beats 72 times and you breathe 18 times per minute, your PRQ is 4.0.

Ideal range: 4.0–4.5

What it means: The PRQ reflects the efficiency of the cardiorespiratory system working together. A healthy heart-to-breath ratio indicates good coordination between the cardiovascular and respiratory systems.

What it interacts with: Heart rate, breathing rate, autonomic balance, fitness level.

Low PRQ (below 3.5): Usually means breathing rate is too high relative to heart rate - the respiratory system is working harder than it should. Associated with sympathetic dominance and poor cardiorespiratory efficiency.

High PRQ (above 5.0): Heart rate is elevated relative to breathing, or breathing is unusually slow. Can occur with cardiac conditions or very slow breathing.

What to check / do:

• Slow your breathing - this is often the simplest intervention
• Address elevated heart rate if present
• Retest after a period of breathing practice to track improvement

5. HRV-SDNN (Heart Rate Variability - Standard Deviation of NN Intervals)

What it is: A measure of the variation in time between consecutive heartbeats. Counterintuitively, more variation is better - it means your heart is adaptable and responsive.

Ideal range:

• Age 20–40: 55–105 ms
• Age 40–60: 45–85 ms
• Age 60+: 35–70 ms
• Below 30 ms at any age is concerning

What it means: HRV is one of the most powerful indicators of overall health and resilience. It reflects how well your autonomic nervous system is regulating your heart. Low HRV is associated with increased risk of cardiovascular disease, burnout, poor recovery, and reduced immune function. High HRV is associated with fitness, good recovery, and psychological resilience.

What it interacts with: PNS index, SNS index, RMSSD, SD1, SD2, LF/HF ratio, stress, sleep, fitness.

Could be low due to: Chronic stress, poor sleep, overtraining, alcohol, smoking, cardiovascular disease, diabetes, depression, inflammation, ageing, beta-blockers.

Could be improved by: Regular aerobic exercise, quality sleep, stress management, reduced alcohol, cold exposure, meditation, slow breathing practices, good nutrition.

What to check / do:

• Track HRV over time - a single reading has limited value; trends matter more
• If persistently low alongside other cardiac flags, discuss with your doctor
• Lifestyle interventions have a measurable impact on HRV within weeks

6. Oxygen Saturation (SpO₂)

What it is: The percentage of haemoglobin in your blood that is carrying oxygen.

Ideal range: 95–100%. Below 94% warrants attention. Below 90% is a medical emergency.

What it means: SpO₂ tells you how efficiently your lungs are transferring oxygen into your bloodstream. It is one of the most direct indicators of respiratory and cardiovascular function.

What it interacts with: Breathing rate, heart rate, haemoglobin levels, lung function.

Could be low due to: Respiratory conditions (asthma, COPD, pneumonia), heart failure, anaemia, altitude, sleep apnoea, pulmonary embolism.

What to check / do:

• A reading consistently below 95% at rest should be investigated promptly
• If below 90%, seek urgent medical attention
• Low SpO₂ combined with low haemoglobin is a significant double flag - the blood is both low in oxygen-carrying capacity and not saturating well

7. Blood Pressure (BP)

What it is: The pressure your blood exerts on artery walls, measured as systolic (when the heart beats) over diastolic (when the heart rests) in mmHg.

Ideal range:

• Optimal: below 120/80 mmHg
• Normal: 120–129 / 80–84 mmHg
• High normal: 130–139 / 85–89 mmHg
• Stage 1 Hypertension: 140–159 / 90–99 mmHg
• Stage 2 Hypertension: 160+ / 100+ mmHg
• Low (hypotension): below 90/60 mmHg

What it means: Blood pressure is a fundamental measure of cardiovascular load. Sustained high BP damages blood vessel walls, the heart, kidneys, brain and eyes over time - often without any symptoms. It is known as the "silent killer" for this reason.

What it interacts with: Heart rate, SNS index, HRV, stress, kidney function, sodium intake, weight, fitness, medication.

Could be elevated due to: Chronic stress, poor sleep, high sodium diet, obesity, physical inactivity, excess alcohol, smoking, kidney disease, hormonal disorders (Cushing's, hyperaldosteronism), medication (NSAIDs, oral contraceptives, decongestants), white coat effect.

Could be low due to: Dehydration, medication, heart conditions, hormonal deficiency, prolonged bed rest, bleeding.

What to check / do:

• A single elevated reading is not diagnostic - BP varies throughout the day
• Confirm with multiple readings at different times
• Stage 2 hypertension (160+/100+) warrants prompt medical review, especially in younger people
• Lifestyle: reduce sodium, increase potassium-rich foods, exercise regularly, manage stress, limit alcohol
• Never stop or start BP medication without medical supervision

8. Haemoglobin (Hb)

What it is: The protein in red blood cells responsible for carrying oxygen around the body.

Ideal range:

• Men: 13.5–17.5 g/dL
• Women: 12.0–16.0 g/dL
• Below 12.0 (women) or 13.5 (men) = anaemia

What it means: Haemoglobin is your blood's oxygen delivery system. Low haemoglobin (anaemia) means tissues receive less oxygen, causing fatigue, breathlessness, poor concentration, and reduced physical capacity. It also lowers your SpO₂ ceiling and reduces HRV.

What it interacts with: Oxygen saturation, heart rate, breathing rate, recovery ability, energy levels.

Could be low due to:

• Nutritional: Iron deficiency (most common), B12 deficiency, folate deficiency
• Absorption issues: Coeliac disease, atrophic gastritis, H. pylori infection, long-term PPI use
• Hormonal: Hypothyroidism (very common in women over 50), oestrogen decline post-menopause
• Chronic disease: Anaemia of chronic disease (inflammation, autoimmune conditions, chronic infection), chronic kidney disease
• Blood loss: Occult GI bleeding (ulcers, polyps, early colorectal cancer), uterine fibroids or pathology (in women)
• Medication: Long-term metformin (depletes B12), NSAIDs (GI micro-bleeding)
• Bone marrow: Myelodysplastic syndrome (particularly in older adults)

What to check / do:

• Full blood count (FBC) with iron studies (iron, ferritin, transferrin saturation, TIBC)
• B12 and folate levels
• TSH (thyroid function)
• CRP/ESR (inflammation markers)
• Faecal occult blood test if GI bleeding suspected
• Discuss with your doctor - the pattern of iron studies will identify the type of anaemia and guide treatment

9. Haemoglobin A1c (HbA1c)

What it is: A measure of your average blood glucose over the past 2–3 months, expressed as a percentage of haemoglobin that has glucose attached to it.

Ideal range:

• Normal: below 5.7%
• Pre-diabetes: 5.7–6.4%
• Diabetes: 6.5% and above

What it means: Unlike a fasting glucose test, HbA1c gives a long-term picture of blood sugar control and is not significantly affected by whether you've eaten recently. It is one of the most reliable indicators of metabolic health.

What it interacts with: Fasting glucose risk, diabetes risk, haemoglobin levels, diet, physical activity.

Could be elevated due to: High carbohydrate/sugar diet, physical inactivity, obesity, insulin resistance, family history, chronic stress (cortisol raises blood sugar), steroid medication, certain ethnicities have naturally higher baselines.

Important note: Very low haemoglobin can artificially lower HbA1c readings, and some haemoglobin variants can affect accuracy. Always interpret alongside other markers.

What to check / do:

• If in pre-diabetes range, dietary and lifestyle changes can reverse this
• A low-glycaemic diet, regular exercise, and weight management are the most effective interventions
• See your doctor for confirmatory fasting blood glucose and formal assessment

10. Stress Level

What it is: A calculated indicator of your current physiological stress state based on HRV and autonomic nervous system data.

Categories: LOW / NORMAL / HIGH

What it means: This reflects the body's internal stress load - not just psychological stress, but physical stress from illness, poor sleep, overtraining, or any demand on the system. NORMAL is the target. HIGH suggests the body is under significant load at the time of scanning.

11. Stress Response

What it is: An indicator of how your body reacts to stress - specifically whether your autonomic nervous system's stress response is proportionate or exaggerated.

Categories: NORMAL / HIGH

What it means: A HIGH stress response means your body reacts more intensely to stressors than is ideal. This is distinct from your current stress level - you may feel calm, but your nervous system is wired to overreact. Over time, a high stress response contributes to hypertension, immune dysfunction, and burnout.

What to check / do:

• Stress response can be trained down through consistent breathwork, mindfulness, exercise and sleep
• If persistently HIGH, consider working with a health coach, psychologist or functional medicine practitioner

12. Recovery Ability

What it is: An indicator of how efficiently your body recovers from stress and exertion, derived from HRV and parasympathetic activity.

Categories: LOW / NORMAL / HIGH

What it means: Recovery ability reflects the health of your parasympathetic nervous system - your "rest and repair" system. NORMAL to HIGH means your body bounces back well. LOW means recovery is impaired, which over time leads to accumulated physiological debt, fatigue, and increased injury or illness risk.

13. Hypertension Risk

What it is: A calculated risk indicator based on your BP reading and other scan parameters.

Categories: LOW / NORMAL / HIGH

What it means: This flag integrates multiple data points to assess your likelihood of having or developing hypertension. A HIGH flag should prompt BP monitoring and medical review even if you feel well.

14. Diabetes Risk

What it is: A calculated risk indicator based on relevant scan parameters including HbA1c and glucose-related markers.

Categories: LOW / NORMAL / HIGH

What it means: This is a screening flag, not a diagnosis. A HIGH reading suggests further investigation is warranted. Note that this scan is most informative when done in a fasted state - non-fasted readings may influence this indicator.

15. ASCVD Risk (Atherosclerotic Cardiovascular Disease Risk)

What it is: An estimate of your risk of developing atherosclerotic cardiovascular disease - the buildup of plaque in artery walls that leads to heart attack and stroke.

Categories: LOW / NORMAL / HIGH

What it means: This is calculated from a combination of your scan parameters and known cardiovascular risk factors. A NORMAL or LOW reading is reassuring. HIGH warrants a full cardiovascular risk assessment with your doctor, including cholesterol, blood glucose, and lifestyle review.

16. Heart Age

What it is: An estimate of your cardiovascular system's biological age, which may differ from your actual age.

Ideal: Equal to or less than your actual age.

What it means: A heart age younger than your actual age indicates your cardiovascular system is in good shape. A heart age older than your actual age suggests accumulated cardiovascular risk - from factors like hypertension, poor HRV, autonomic imbalance, or metabolic markers. This number is a powerful motivator - it makes abstract risk feel personal and actionable.

What to check / do:

• If heart age exceeds actual age, focus on the specific flags in your scan driving that calculation
• Blood pressure management, exercise, smoking cessation, and diet have the most impact on cardiovascular age

17. High Fasting Glucose Risk

What it is: An indicator of your risk of having elevated fasting blood glucose levels.

Categories: LOW / HIGH

Important note: This indicator is most accurate when the scan is performed in a fasted state (no food for 8+ hours). A HIGH reading after eating is less meaningful and may reflect normal post-meal glucose response rather than true metabolic risk.

What it means: Persistently elevated fasting glucose is a precursor to insulin resistance and Type 2 diabetes. It is also associated with cardiovascular risk, inflammation, and accelerated ageing.

What to check / do:

• If flagged HIGH on a fasted scan, get a fasting blood glucose test
• Review dietary sugar and refined carbohydrate intake
• Regular physical activity significantly improves glucose regulation

18. High Total Cholesterol Risk

What it is: An indicator of your risk of having elevated total cholesterol.

Categories: LOW / HIGH

What it means: Elevated cholesterol, particularly LDL ("bad") cholesterol, contributes to arterial plaque buildup over time. However, total cholesterol alone is less meaningful than the ratio of LDL to HDL ("good") cholesterol - a full lipid panel from your doctor gives a much clearer picture.

What to check / do:

• A fasting lipid panel (total cholesterol, LDL, HDL, triglycerides) is the standard test
• Dietary saturated fat, trans fats, and excess refined carbohydrates raise LDL
• Regular exercise raises HDL
• Consider treatment options after a proper medical assessment

19. Low Haemoglobin Risk

What it is: An indicator of your risk of having below-normal haemoglobin levels.

Categories: LOW / HIGH

What it means: See the Haemoglobin section above for full details. A HIGH flag here means the scan is detecting patterns consistent with reduced oxygen-carrying capacity in the blood, and follow-up blood testing is recommended.

Additional Values

The following values are included and detailed in the PDF report emailed or sent via WhatsApp to your designated healthcare practitioner.

20. Mean RRi (Mean R-R Interval)

What it is: The average time in milliseconds between consecutive heartbeats. It is the inverse of heart rate - a higher RRi means a slower, more relaxed heart rate.

Ideal range: 800–1000 ms at rest (corresponding to 60–75 bpm)

What it means: RRi gives a more precise picture of heart rate than bpm alone. It is the raw data from which HRV metrics are calculated. A mean RRi below 700 ms (above ~86 bpm) at rest suggests the heart is working harder than necessary.

21. PNS Index (Parasympathetic Nervous System Index)

What it is: A measure of your parasympathetic nervous system activity - the "rest, digest and recover" branch of your autonomic nervous system.

Ideal range: 0 to +1 (positive values indicate healthy parasympathetic tone)

What it means: The PNS is your body's natural braking and recovery system. It slows the heart, lowers blood pressure, aids digestion, promotes sleep, and supports immune function. A suppressed PNS (negative values) means the body's recovery mechanism is underactive.

What it interacts with: SNS index, HRV, LF/HF ratio, recovery ability, blood pressure, heart rate.

Could be suppressed due to: Chronic stress, poor sleep, overtraining, high caffeine intake, anxiety disorders, cardiovascular disease, diabetes, ageing, certain medications.

What to check / do:

• Slow, deep breathing (especially extended exhalation) directly activates the PNS
• Quality sleep is the single most powerful PNS restorer
• Regular moderate exercise (not overtraining) improves parasympathetic tone over time
• Reduce stimulants and screen time before bed

22. SNS Index (Sympathetic Nervous System Index)

What it is: A measure of your sympathetic nervous system activity - the "fight or flight" branch of your autonomic nervous system.

Ideal range: 0 to +0.5 at rest

What it means: The SNS accelerates the heart, raises blood pressure, redirects blood to muscles, and prepares the body for action. This is essential in short bursts. However, chronically elevated SNS activity is damaging - it sustains high blood pressure, suppresses immunity, impairs digestion, disrupts sleep, and accelerates cardiovascular ageing.

What it interacts with: PNS index, blood pressure, heart rate, breathing rate, LF/HF ratio, stress level.

Could be elevated due to: Chronic psychological stress, chronic pain, poor sleep, caffeine, nicotine, stimulant medication, unmanaged hypertension, sleep apnoea, metabolic syndrome, post-traumatic stress.

What to check / do:

• The SNS and PNS indices should be read together - the ideal is a balanced system with good parasympathetic tone
• An SNS above 1.0 at rest alongside a negative PNS is a significant autonomic imbalance flag
• Address root causes: sleep, stress, stimulants, breathing pattern

23. RMSSD (Root Mean Square of Successive Differences)

What it is: A HRV metric that specifically measures short-term beat-to-beat variability. It is the most direct non-invasive indicator of parasympathetic (vagal) nervous system activity.

Ideal range:

• Age 20–40: 40–60 ms
• Age 40–60: 30–50 ms
• Age 60+: 25–45 ms

What it means: RMSSD is widely used in clinical and sports science settings as the gold-standard marker of vagal tone. Higher is better. It responds quickly to lifestyle changes, making it a useful tracking metric.

What it interacts with: PNS index, SD1, HRV-SDNN, recovery ability.

24. SD1 and SD2 (Poincaré Plot Indices)

What they are: SD1 and SD2 are derived from a Poincaré plot - a mathematical representation of HRV. SD1 measures short-term beat-to-beat variability (similar to RMSSD). SD2 measures longer-term variability in heart rate patterns.

Ideal ranges:

• SD1: 20–40 ms (reflects parasympathetic activity)
• SD2: 40–70 ms (reflects overall autonomic variability)

What they mean: Together, SD1 and SD2 give a picture of both immediate and sustained heart rate adaptability. Low SD1 indicates poor vagal tone. Low SD2 indicates reduced overall autonomic flexibility - the heart is running on a fixed pattern rather than adapting dynamically to the body's needs.

25. LF/HF Ratio (Low Frequency / High Frequency Ratio)

What it is: A frequency-domain HRV metric that compares low-frequency to high-frequency heart rate oscillations. HF (high frequency) reflects parasympathetic activity. LF (low frequency) reflects a mix of sympathetic and parasympathetic activity.

Ideal range: 0.5–1.5 at rest. Below 1.0 suggests parasympathetic dominance (generally positive at rest). Above 2.0 suggests sympathetic dominance.

What it means: The LF/HF ratio provides a window into the balance between the two branches of the autonomic nervous system. At rest, a ratio closer to or below 1.0 is healthy. During exercise or acute stress, the ratio naturally rises - this is normal. A persistently high ratio at rest indicates the body is in a sustained stress state.

Important note: LF/HF interpretation is nuanced and should always be read alongside the PNS and SNS indices rather than in isolation.15. Mean RRi (Mean R-R Interval)

What it is: The average time in milliseconds between consecutive heartbeats. It is the inverse of heart rate - a higher RRi means a slower, more relaxed heart rate.

Ideal range: 800–1000 ms at rest (corresponding to 60–75 bpm)

What it means: RRi gives a more precise picture of heart rate than bpm alone. It is the raw data from which HRV metrics are calculated. A mean RRi below 700 ms (above ~86 bpm) at rest suggests the heart is working harder than necessary.

What it is: A HRV metric that specifically measures short-term beat-to-beat variability. It is the most direct non-invasive indicator of parasympathetic (vagal) nervous system activity.

Ideal range:

• Age 20–40: 40–60 ms
• Age 40–60: 30–50 ms
• Age 60+: 25–45 ms

What it means: RMSSD is widely used in clinical and sports science settings as the gold-standard marker of vagal tone. Higher is better. It responds quickly to lifestyle changes, making it a useful tracking metric.

What it interacts with: PNS index, SD1, HRV-SDNN, recovery ability.