Dr. Oz and OprahOprah kicked off the New Year on a positive note with her Best Life Week.  On the second day of the series Dr. Mehmet Oz shared his Ultimate Health Checklist for 2009.


       Dr. Oz's 10 Step Plan for Anti Aging, Health, and Wellness:

  1. Schedule a Checkup - Dr. Oz stresses the importance of getting an annual checkup.  Find the right Dr. for you and get a complete checkup.  Even if you're one of the 50 million Americans who don't have health insurance, visit a Free Clinic. 

  2. Know the (5) Ingredients to Avoid - Check Food Labels!  DO NOT eat foods that contain the ingredients listed below at the top of the list (meaning they are highest in concentration).

  • High Fructose Corn Syrup

  • Sugar - Adds calories, but no nutrients

  • Enriched - Enriched means they have taken out the nutrition and added a little bit back

  • Trans Fats - Hydrogen is added to make fat solid

  • Saturated Fats - Such as dairy products and animal fats


  3.  The Healthy Anti Aging Foods to Add to your Daily Diet -

  • 3 grams Omega 3 Fatty Acids - Foods like fish, soybeans, nuts, and flaxseed

  • 5-7 servings of Powerful Anti Aging Antioxidants - Fruits and vegetables like blueberries, broccoli, red beans, artichokes, tomatoes, nuts

  • 25 grams Fiber - Also known as roughage - Choose whole grain options like brown rice, whole grain cereals and pastas.  NOTE:  Most Americans only eat approximately 12 grams of fiber per day.

  • One Tbsp. Olive Oil - Extra Virgin or regular.  Olive Oil is a staple in in the Anti Aging Mediterranean diet and they are known for their health and longevity! 

4.  Take a Multi-Vitamin Every Single Day - Both men and women need to take a daily multi-vitamin.  Post-menopausal women should not take Vitamins with iron as it is not necessary since they no longer menstruate. 

5.  Know Your Numbers to Monitor your Health - Document these numbers at your yearly checkup and make it a priority to get your numbers within the the range indicated below:  

  • Waist Measurement - The correct way to get an accurate measurement is to suck in your gut, and measure across your belly button.  Total inches should be less than half your height.

  • Blood Pressure - Ideal is 115/75.

  • Cholesterol - LDL (Bad) should be less than 100.  HDL (Good) should be greater than 40. 

  • Resting Heart Rate - Less than 83 beats per minute.  NOTE:  Athletes average about 40.

  • Blood Sugar - Normal glucose levels fall between 70-150.

  • Vitamin-D - This is the #1 deficiency in Americans and especially in children.  Dr. Oz suggests getting 15 minutes of sunlight a day or taking 1000 units of Vitamin-D daily.

  • C-Reactive Protein - This is a protein made by the liver and by fat.  This test can tell you how much inflammation you have in your body.

  • Thyroid Stimulating Hormone (TSH) - This test can help diagnose a thyroid problem.

 

6.  Find a Health Advocate - Dr. Oz explains the importance of taking a friend or relative with you for your annual checkup to take notes and for support.


7.  Organize your Medical Records - Keep updated copies of all your insurance and medical records.


8.  Get the Medical Tests you Need - These vary for men and women and also by age.  NOTE: Both men and women at age 50 should have an echocardiagram and a colonoscopy.


  • Mammograms - Women age 35-40 should begin to get a yearly mammogram in addition to self breast examinations.

  • Pap Smear and Pelvic Exam 

  • Dental Checkups - (2 times per year)

  • Eye Exam - (Once every 2 years)

  • Bone Density

  • Hearing


9.  Exercise - Dr. Oz stresses how vital it is to keep the body active and moving and recommends: 

  • Walking - Start with 30 minutes per day (approximately 3,000 steps) and shoot for 10,000

  • Elevate your heart rate for at least 60 minutes per week

  • Flexibility - Stretch for 5 minutes per day

  • Strength Training - 30 minutes per week

10.  Sleep - Tips for a good nights sleep:

  • Get 7-8 hours sleep each night

  • Keep your room dark and cool

  • Make your bedroom for sleep and sex only!  (No T.V. in the bedroom)

  • No caffeine 4 hours prior to going to bed

  • Take a calcium and magnesium supplement if you have restless legs that keep you up

 

Oprah summed things up when she said "All the things in the world don't mean a thing without your health!"


You can get Dr. Oz's Ultimate Checklist 2009 at Oprah.com

 

Check out Dr. Oz's "You" Books Today, For the Latest in Anti Aging, Health, and Beauty!



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