My
patients are among my best teachers. They've taught me how to
communicate clearly—and how to live a better life. On The Dr. Oz Show,
I've seen that once people are emotionally involved, change happens
quickly, especially if they feel that their behavior is letting loved
ones down. Large-scale change seems daunting. We want simple routines
that we can automatically follow. Adopt some of the steps here, which
anyone can do, and you will like your life more in just a couple of
weeks. And you'll live longer. Try them—they work for me.
Women's Health Tip
Besides laughing, certain foods have been proven to soothe stress and
can counteract the damage that chronic pressure does to your bod.
Stock up on these eats and beat down stress for good.
Don't Skip Breakfast
Fiber in the morning means less hunger late in the afternoon, when
you're most likely to feel tired and gorge yourself on sugar. My morning
dose comes from steel-cut oatmeal, usually mixed with raisins, walnuts,
and flaxseed oil. An early start on eating also keeps your metabolism
more active throughout the day; breakfast eaters are thinner than people
who just rush out the door.
Women's Health Tip
Need a new recipe? Try one of these
eight healthy oatmeal mix ins for an instant breakfast upgrade.
Hit the Sack
Conan and Dave are funny, but they're not worth the strain on your
system. Seven hours of sleep a night not only helps you live longer, but
also lowers your stress, sharpens your memory, and reduces cravings for
pants-splitting foods. Set a bedtime and stick to it. My target is
10:30 p.m. I record the late shows and then watch them the next day as I
pedal a stationary bike.
Women's Health Tip
Are you sabotaging your sleep?
Test your bedtime knowledge with our quiz to see if you're actually getting the z's you need.
Admire Your Work
Don't be so trigger-happy with the flusher. Turn around and take a look
at your poop, which speaks volumes about your gut and overall health.
Poop should be smooth and S-shaped, like your colon. If it comes out too
lumpy, or drops into the bowl like marbles, you're constipated.
Increase your fiber and water intake. This happens to me when I travel,
so I fiber-load before a trip to avoid getting irritable.
Women's Health Tip
You don't need Metamucil—here are
30 great-tasting ways to add fiber to your diet.
Don't Pamper Your Bad Back
Even if you're hunched over in agony, taking to your bed will only make a
bad back worse. The latest research shows that bed rest weakens back
muscles and prolongs the suffering. Married men may suffer more than
single men because of all the pampering. I used to love milking the care
from Lisa, but the best solution is to get up, take a pain reliever,
and be a soldier.
Women's Health Tip
Try these safe and simple
yoga moves to prevent and relieve back pain.
Taste the Colors
Foods with bright, rich colors are more than just nice to look at.
They're also packed with flavonoids and carotenoids, powerful compounds
that bind the damaging free radicals in your body, lowering
inflammation. (Sadly, skittles do not count.) Eat nine fistfuls of
colorful fruits and vegetables each day and you'll reap the benefits
without having to give up other foods. Whenever I shop the produce
aisle, I'm reminded that these foods are often more powerful than the
drugs sold in pharmacies. My favorites are arugula and blueberries.
Women's Health Tip
Want to experiment with more exotic veggies? If you're tired of the same-old produce picks, switch 'em out for these
delish and super-healthy alternatives.
Brushing is Not Enough
If you plan to spend your later years eating more than yogurt and
applesauce, invest in some floss. No matter how thoroughly or long you
brush your teeth, you're missing a good portion of their total surface.
That's like washing one armpit after a workout. But the dangers of
skipping floss go beyond hygiene: The bacteria that linger can increase
your risk of heart disease. I use Reach Ultraclean floss, which
stretches to glide between teeth.
Women's Health Tip
For a brighter smile, check out these
15 ways to whiten your teeth.
Take a Deep Belly Breath
Do this anywhere, anytime. Push out your bellows and suck air through
your nose until your lungs are full. They'll fill with nitric oxide, a
chemical found in the back of your nose that opens up blood vessels. The
dose of oxygen will make you feel happier and more alert. This is my
secret technique for calming down before a show or a tough stitch in the
OR.
Women's Health Tip
Learn even more ways to i
incorporate breathing as a healing and preventative tool with these techniques.
Join a Yoga Class
Yoga is the most important exer cise of my daily routine. Being
surrounded by beautiful women in spandex should be reason enough for you
to join a class, but if you need more motivation, consider this: Yoga
eases stress, lowers blood pressure, slows heart rates, and increases
flexibility. And there's nothing mystical about it. Loosening your
muscles will make them more adaptable, so you may be less likely to
injure yourself playing sports. Sure, some of the poses may look
ridiculous, but that's for a reason you'll learn quickly enough. Yoga
can reach and work muscles that are ignored during routine sports and
daily life. My favorite maneuver is the sun salutation.
Women's Health Tip
Learn that pose and many others in this list of the
best yoga poses for women.
Don't Be an Island
Ever wonder why women live longer than men do? One major reason: You
form tight networks and actually talk about your problems. If you face
life's stresses alone, you will make yourself older. Bankruptcy, for
example, causes enough stress to wreak havoc on your body. With another
person's love and support, that inner aging can be reduced. Don’t forget
to reach out to your friends when you need them.
Women's Health Tip
Don't forget your guy friends! See why there are specific boons that only
male friendships can bring to your life.
Avoid Fad Diets
The secret to weight loss is not to avoid carbs, fats, yellow foods,
solid foods, or foods that start with the letter G. The real trick is to
lower your daily intake by about 100 calories. You'll hardly notice,
but it'll add up to a loss of about 10 pounds in a year. Calorie
restriction has been shown to lengthen life (in rats and monkeys). I cut
back once a year to reset my appetite and tastebuds. Healthy food
tastes great afterward. Frankly, any food would.
Women's Health Tip
Lose weight by eating all the foods you by following the secrets in
Eat This, Not That! Supermarket Survival Guide.
Be a Smart Patient
Your doctor can help keep you in good health, but the responsibility
ultimately falls on you. Seek a second opinion before undergoing any
procedure, because 30 percent of the time, that opinion will change the
diagnosis or plan. Keep a written medical history, and educate yourself
about any family problems, even if that means calling your creepy uncle.
You might even consider signing onto Microsoft HealthVault or Google
Health, so your files are accessible in case you find yourself in
trouble away from home.
Women's Health Tip
Read our cheat sheet — put together with top emergency physicians and
medical experts — to learn more about some common health crises and
the best ways to handle an emergency room visit.
Lose the Belly
Grab a tape measure and put it around your body at the level of your
belly button. That number should be less than half your height. So for
my 6'1" frame, I need to keep my waist under 36.5". Just think—you’ll be
avoiding heart attacks and diabetes as well as looking hot in your
bikini. That’s a win win win.
Women's Health Tip
Learn the cutting-edge, 4-week plan to a leaner, stronger, leaner body in
The Big Book of Exercises.
Go Green
I drink green tea three times a day. It's packed with heart-boosting and
cancer-stopping polyphenols that black tea doesn't offer. (These
beneficial chemicals are lost when it's fermented.) Green tea also
delivers a boost of alertness, but from a smaller dose of caffeine than
black tea. Green tea can even fight dandruff, although only if you pour
it directly onto your scalp. (It's probably a good idea to let it cool
down first.)
Women's Health Tip
Any time you're thirsty, tea is a great choice—but you don’t have to steep it to reap the rewards. Check out how to
incorporate other varieties of the green stuff to your everyday dishes.
Sweat Till You're Wet
If you can work up a sweat for just 1 hour a week, you'll enjoy a range
of benefits: reduced risk of heart attack, better mood, and lower blood
pressure. I like interval training on the elliptical, with 15 pullups
and 15 dips every 10 minutes. Your muscles will become more efficient,
so you'll have more stamina for more enjoyable activities that also work
up a sweat.
Women's Health Tip
Try our
free downloadable training guides to lengthen, strengthen, and tone.
Put It in the Bank
Most people rank personal finance as their number one stressor, usually
because they feel powerless. Stress not only shortens lives, it also
drives people to habits like smoking, drinking, or bingeing on food.
Keep some money in a special bank account, safe from your lust for a new
television, and you'll establish an emotional comfort zone with major
health benefits.
Women's Health Tip
How can you do that considering the economy? Throw out the old rules and learn
the right way to negotiate a raise, or haggle for a discount.
Have as Much Sex as Possible
If a 50-something woman could have sex 700 times a year, the exercise
and stress reduction would make her look and feel years younger. I
wouldn't recommend quitting your day job in order to hit that number—but
what's the harm in trying? The next time you don’t feel particularly in
the mood, remind yourself that not having sex is literally killing you.
It works for me.
Women's Health Tip
Not that you need to be convinced, but we put together
17 more reasons hitting the sheets can help your health. Check ‘em out.
Know Your Numbers, Then Aim Lower
Take the part of your brain dedicated to your nail salon’s phone number
and reassign it to your heart's vital signs. These include blood
pressure (which ideally should be below 115 over 75), LDL cholesterol
(under 100), resting heart rate (under 70), and fasting blood sugar
(under 100). If your numbers aren't ideal, change your diet until they
improve.
Women's Health Tip
Keep your body working properly with these
18 self-checks every woman should do.
Add Some Weights
Just 30 minutes twice a week spent lifting weights can build significant
muscle mass. What's more, working all that muscle burns tons of
calories, making it a great way to lose your gut, too. Don't have
weights? Try lifting yourself: Pullups are the most valuable
muscle-building exercises I do. Oprah's trainer, Bob Greene, pointed out
to me that pullups work the back, pecs, arms, and belly all at once.
And since you're lifting yourself, you'll think twice before eating that
doughnut, because you'll just have to lift it later.
Women's Health Tip
Can’t do a pull-up? Try our plan for
tackling the most difficult workout moves (like pull ups, push ups, and yoga headstands)!
Grab Some Nuts
Nuts are among the best sources of healthful fats and protein around. I
keep a bag of walnuts in my fridge and use their massive dose of omega-3
fatty acids to boost my brainpower while I see patients. Half of a
handful eaten about 30 minutes before a meal will temper your appetite
and help you avoid the drive-thru.
Women's Health Tip
Find other good-for-you snacks in our list of
125 best packaged foods.
Hit the Dance Floor
Crosswords and card games aren't the only way to keep your brain razor
sharp. It turns out that any kind of dancing with complex moves is
stimulating enough to give your neurons a workout. Even the simplest
moves provide some physical exercise. So don't be such a wallflower on
your next night out.
Women's Health Tip
Boost your memory, amp creativity, and
fine-tune focus with these fun brain games.
Learn to Cook
Think you know how much butter goes into those mashed potatoes at a
restaurant? You're probably off by half. If you can cook, you not only
save money but also gain control over what goes into your meals. Plus,
cooking is sexy. I have trouble boiling water. Thankfully, I'm already
married.
Women's Health Tip
Turn on the man in your life with these
guy-approved romantic meals.
Some Pills Should Be Popped
The indoor life gives us protection from the elements and the ability to
watch Gossip Girl in private. Unfortunately, roughly half of us are
deficient in vitamin D which the sun is a major source. This crucial
vitamin may aid in fighting cancer, diabetes, and heart disease. I take a
1,000 IU supplement each morning.
