I have recently acquired some simple, yet mind-altering advice that I feel would be beneficial at the start of this New Year. I say that it is simple because we’ve heard this information a dozen times, but it’s somewhat mind-altering, because you must train your brain to develop a routine centered on this life-saving advice. Dr. Mehmet Oz, MD specializes in heart replacement surgery, minimally invasive cardiac surgery, complementary medicine, and healthcare policies. He is annually elected as one of the best physicians in the United States, and I would have to agree with the statement that he is “The Best and Brightest”, stated by Esquire. He is known as the health expert on the Oprah Winfrey Show, and when he makes his appearance on the show, he shares volumes of restored knowledge about the human body and our health in general. I have taken much of his advice and ran with it, taking every opportunity to get myself in the best shape of my life and remain a healthy person. For this New Year, Dr. Oz compiled a list of 10 ways to live healthier. 2009 is the year you should put yourself back on your to-do list.
The Ultimate Health Checklist:
Step 1: Find a Doctor and Schedule a Checkup
Step 2: Know the Five Ingredients to Avoid
Step 3: The Healthy Foods to Add to your Diet
Step 4: Take a Multivitamin Every Single Day
Step 5: Know your Numbers
Step 6: Find a Health Advocate
Step 7: Organize your Medical Records
Step 8: Get the Medical Tests you need
Step 9: Start Exercising
Step 10: Get Seven to Eight Hours of Sleep Each Night
As a guide, you may use the American Medical Association Doctor Finder, when looking for a physician. You should avoid eating foods with ingredients like High Fructose Corn Syrup, Sugar, “Enriched”, Trans Fat, and Saturated Fat. The foods you should add to your grocery list are anything with Antioxidants, Omega-3 Fats, Fiber, and Olive Oil. If you are a young, premenopausal woman, you should take a multivitamin that contains iron and no more than 5,000 units of vitamin A. If you are a postmenopausal woman or a man, you should take a multivitamin without iron and no more than 2,500 units of vitamin A. Know the numbers that pertain to your health such as, waist size, blood pressure, cholesterol, resting heart rate, blood sugar, vitamin D, c-reactive protein, and thyroid stimulating hormone, or TSH. When you are under the care of a doctor, you should find a health advocate. That person may be your spouse, child, relative, or friend to help you understand the process and takes notes pertaining to your health. Get an updated copy of your medical file before you leave the doctor’s office, so you will have records of your medical history. Everyone should get an annual checkup, see their dentist every six months, and get an eye exam every two years. The other health tests will depend on your age and gender. Check out the Medical Work and Tests by Age. You should set a goal to get up to 10,000 steps a day, but start out walking at least 30 minutes a day, which will result in about 3,000 steps. Get your heart rate up, so you are sweating for at least 60 minutes a week. Stretch for at least 5 minutes every day, to increase flexibility, and perform strength training exercises such as, weight lifting or resistance training for at least 30 minutes a week. Getting seven to eight hours of sleep each night, will generate growth hormone that makes us stay beautiful and energized. Create a plan for a good night’s sleep. To achieve this, you should sleep in a cool, dark room, without any laptops or TV. You should add white noise, like a fan or sound machine, dress appropriately, establish a standard wake-up time, and get the best mattress.
Now that you have Dr. Oz’s 10-Step plan for 2009, it’s time to put it to the test! Let’s all get healthy together!
If you would like to learn more about the 10-Step plan, or about the famous doctor Oz, click this link: http://www.oprah.com/article/health/wellnessandprevention/oz_resources_bio/1
The Ultimate Health Checklist:
Step 1: Find a Doctor and Schedule a Checkup
Step 2: Know the Five Ingredients to Avoid
Step 3: The Healthy Foods to Add to your Diet
Step 4: Take a Multivitamin Every Single Day
Step 5: Know your Numbers
Step 6: Find a Health Advocate
Step 7: Organize your Medical Records
Step 8: Get the Medical Tests you need
Step 9: Start Exercising
Step 10: Get Seven to Eight Hours of Sleep Each Night
As a guide, you may use the American Medical Association Doctor Finder, when looking for a physician. You should avoid eating foods with ingredients like High Fructose Corn Syrup, Sugar, “Enriched”, Trans Fat, and Saturated Fat. The foods you should add to your grocery list are anything with Antioxidants, Omega-3 Fats, Fiber, and Olive Oil. If you are a young, premenopausal woman, you should take a multivitamin that contains iron and no more than 5,000 units of vitamin A. If you are a postmenopausal woman or a man, you should take a multivitamin without iron and no more than 2,500 units of vitamin A. Know the numbers that pertain to your health such as, waist size, blood pressure, cholesterol, resting heart rate, blood sugar, vitamin D, c-reactive protein, and thyroid stimulating hormone, or TSH. When you are under the care of a doctor, you should find a health advocate. That person may be your spouse, child, relative, or friend to help you understand the process and takes notes pertaining to your health. Get an updated copy of your medical file before you leave the doctor’s office, so you will have records of your medical history. Everyone should get an annual checkup, see their dentist every six months, and get an eye exam every two years. The other health tests will depend on your age and gender. Check out the Medical Work and Tests by Age. You should set a goal to get up to 10,000 steps a day, but start out walking at least 30 minutes a day, which will result in about 3,000 steps. Get your heart rate up, so you are sweating for at least 60 minutes a week. Stretch for at least 5 minutes every day, to increase flexibility, and perform strength training exercises such as, weight lifting or resistance training for at least 30 minutes a week. Getting seven to eight hours of sleep each night, will generate growth hormone that makes us stay beautiful and energized. Create a plan for a good night’s sleep. To achieve this, you should sleep in a cool, dark room, without any laptops or TV. You should add white noise, like a fan or sound machine, dress appropriately, establish a standard wake-up time, and get the best mattress.
Now that you have Dr. Oz’s 10-Step plan for 2009, it’s time to put it to the test! Let’s all get healthy together!
If you would like to learn more about the 10-Step plan, or about the famous doctor Oz, click this link: http://www.oprah.com/article/health/wellnessandprevention/oz_resources_bio/1
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