10 Things Dr. Oz Knows for Sure By Mehmet Oz, MD
During the past 10 years, I went from being a doctor to being a doctor/Oprah guest/book author/TV host, and in the process, I've learned a lot about my viewers, my patients, and myself:
1. The latest thing isn't always the greatest thing. I work at a cutting-edge hospital, but I also put stock in ancient remedies like treating burns with silver (long known as an antibiotic) or healing surgical wounds using leeches (yes, hospitals continue to do this). If it's still used today, the practice likely has some merit or it would have died off long ago.
2. Change is possible—but only if you believe it. The more we learn about genetics and disease, the more we realize that DNA isn't nearly as important as lifestyle. People think that if their parents had heart disease or were overweight, they're doomed to the same fate. But you can change your health—if you commit yourself to making good choices.
3. We regret the actions we don't take more than the ones we do. A few years ago, I appeared on Oprah with Randy Pausch, the Carnegie Mellon professor dying of pancreatic cancer. He told me that he had recently taken his family on a trip to Discovery Cove to swim with dolphins. It was something that he'd always wanted to do, but it wasn't until he was dying that he made it happen. The next day, I booked the same trip with my family. If there's something on your wish list for life, make plans today to do it.
4. Hosting a TV show is not that different from doing open-heart surgery. In both the TV studio and the operating room, you depend on highly skilled professionals doing their jobs correctly so you can excel at yours. As a team leader, I recognize that each player—from the anesthesiologist to the camera operator—is better at what they do than I would ever be, and I appreciate their ability to make me look better.
5. To achieve your goals, make the right thing to do the easy thing to do. I recently replaced the couch in front of my TV with a stationary bike. Now I can pedal while viewing my favorite shows (like House). Since the average American watches more than 30 hours of TV per week, it could mean a lot of activity for your body, with little inconvenience.
The bedtime habit that will change your life—and the rest of Dr. Oz's best-ever advice
6. Knowledge does not lead to change—understanding does. If I tell you, "There were a million heart attacks last year"—unless you're one of those million, you don't care. But if I can show you a picture of an artery, and you can see the plaque rupturing—now the heart attack isn't abstract, it's a real story. And you're much more likely to take care of your own heart, because you don't want that same story to affect you.
7. Going to bed 30 minutes earlier will change your life. I spent years surviving long hospital rotations on little sleep, and I learned that if I don't get seven hours of shut-eye a night, I won't perform well the next day. Less than half of Americans over age 50 get enough sleep, but if you make it a priority, I guarantee that you'll have more energy, less stress, and (most important for a doctor) a clear head.
8. If you want a healthier community, fight for it. I used to ride my bike across the bridge from New Jersey to Manhattan every morning. I noticed that many bikers stopped riding during the winter, in part because you had to haul your bicycle up and down a flight of 50 stairs on each side of the bridge. So we petitioned for a new bike path that didn't involve stairs—and got it. We all have the power to improve the health of our community, whether it's getting better bike lanes, more sidewalks, or a farmers' market that sells fresh produce.
9. Better patients make better doctors. People are often hesitant to challenge their doctor, but a good patient is someone who raises her hand and says, "I don't understand this" or "This isn't working for me." Your physician will be able to take the knowledge she gains from your open, honest dialogue and pass it on to the next person she treats.
10. It's not about living longer—it's about living better. I once had a patient who was in danger of having a heart attack if he didn't change his habits. So he changed them. At his next checkup I congratulated him on adding years to his life, but he said, "That's not why I did it. I just wanted to feel better." The idea of living into your 80s or 90s is nice, but what really motivates people to make a change is having a healthy body today.
How to Exercise the Right Way: 10 Steps to Perfect Form
From YOU: The Owner's Manual, by RealAge experts Michael F. Roizen, MD, and Mehmet C. Oz, MD
To get the results you want from a workout, holding your body in a proper position is just as important as the workout itself. Doing exercises correctly will help you:
· Burn fat
· Reduce stress
· Improve health
· Decrease your waist size
And you can do it all without bulking up to the size of a Miami condo.
No matter what moves you're doing, from a push-up to a lunge, try to follow these 10 form guidelines. (If possible, use a full-length mirror to check the position of your body.)
1. Look out at eye level or above to spare your neck and keep you from rolling your shoulders forward.
2. Keep your face relaxed and tension free.
3. Relax your shoulders and lift up your chest.
4. Pretend the top of your head is being pulled up by a string to elongate your spine and keep you from rolling forward.
5. Count the reps for each exercise out loud; counting helps you remember to breathe continuously. (Many people hold their breath while doing strength training.)
6. Keep your abs tight to support your lower back. (Practice sucking in every time you enter a car, bus, train, plane, elevator, escalator, everywhere -- that way, it becomes automatic.)
7. Keep your knees slightly bent, so you don't lock them.
8. Make sure you can (if you want to) always see your hands when doing shoulder exercises.
9. Keep moving in between exercises to keep your heart rate up, or move directly to the next exercise. If you can't hold a conversation, you're exercising too hard. If you can talk a blue streak, you may not be going hard enough.
As you get fitter, go longer rather than harder with cardio exercises, and stronger with weight exercises -- that is, do more repetitions. But it's more important to follow perfect form and do fewer reps than to do a lot of repetitions with form that's sloppier than spaghetti in a high chair.
Dr. Oz on Fruit , by David Kraniak
What's the correct way to eat fruit?
IT MEANS NOT EATING FRUIT AFTER A MEAL! FRUIT SHOULD BE EATEN ON AN EMPTY STOMACH.
Eating fruit like that plays a major role in detoxifying your system, supplying you with a great deal of energy for weight loss and other life activities.
FRUIT IS THE MOST IMPORTANT FOOD.
Let's say you eat two slices of bread, then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it's prevented from doing so.
In the meantime, the whole meal rots and ferments, and turns to acid. The minute the fruit comes into contact with the food in the stomach, and digestive juices, the entire mass of food begins to spoil.
Eat your fruit on an empty stomach, or before your meal! You've heard people complain: Every time I eat watermelon I burp, when I eat durian my stomach bloats, when I eat a banana I feel like running to the toilet, etc. This will not happen if you eat the fruit on an empty stomach. Fruit mixes with the putrefying other food and produces gas. Hence, you bloat!
There's no such thing as some fruits, like orange and lemon are acidic, because all fruit becomes alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruit, you have the Secret of Beauty, Longevity, Health, Energy, Happiness and normal weight. When you need to drink fruit juice drink only fresh fruit juice, NOT the concentrated juice from the cans. Don't drink juice that has been heated.. Don't eat cooked fruit; you don't get the nutrients at all. You get only the taste. Cooking destroys all of the vitamins.
Eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit-fast to cleanse your body. Eat fruit and drink fruit juice for just 3 days, and you will be surprised when your friends say how radiant you look!
KIWI: Tiny but mighty, and a good source of potassium, magnesium, vitamin E and fiber. Its vitamin C content is twice that of an orange!
AN APPLE a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants and flavonoids which enhances the activity of vitamin C, thereby helping to lower the risk of colon cancer, heart attack and stroke.
STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits and protect the body from cancer-causing, blood vessel-clogging free radicals.
EATING 2 - 4 ORANGES a day may help keep colds away, lower cholesterol, prevent and dissolve kidney stones, and reduce the risk of colon cancer.
WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. Also a key source of lycopene, the cancer-fighting oxidant. Also found in watermelon: Vitamin C and Potassium.
GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene, good for your eyes.
Drinking Cold water after a meal = Cancer! Can you believe this? For those who like to drink cold water, this applies to you. It's nice to have a cold drink after a meal, however, the cold water will solidify the oily stuff that you've just consumed, which slows digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.
A serious note about heart attacks.
HEART ATTACK PROCEDURE
Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. Sixty percent of people who have a heart attack while they're asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Be careful, and be aware. The more we know, the better our chance to survive.
A cardiologist said if everyone who gets this mail sends it to 10 people, you can be sure that we'll save at least one life. It can even be your life!
How to Really Read a Label
By JJ Virgin, CNS
"Low fat," "sugar free," "no added sugars," "low calorie," "low cholesterol" — what do these terms really mean and what should you be looking out for when you navigate the grocery store aisles? Read on and learn how to make sense of all of the government approved lingo to ensure that you are choosing the best foods for your health!
First, remember your best bet is to go with "whole foods" or foods that are unprocessed or the least processed choices available. You should stick to the outer aisles of the supermarket to find these items. Here are some other things you need to know before you go shopping:
1. Items on labels are listed by weight from the most to the least.
2. Sugar has a lot of different names! The absolute worst one is "high fructose corn syrup," but ALL sugar can contribute to heart disease, accelerated aging, diabetes and obesity — don't kid yourself because it is "natural" or "raw"!
3. What the label lists as the portion size may not equal your reality, so be sure to read the fine print. Portion sizes are based on a standardized reference that is often less than what we choose here in our "super-sized" world.
4. There are good fats and bad fats — be on the lookout for partially hydrogenated oils and avoid these at all costs. Stick with extra virgin olive oil, canola oil, avocados, cold water fish and raw nuts and seeds as your principle sources of fat.
5. Natural doesn't necessarily equal healthy!
Allowable Claims - you may see these referred to on labels:
1. Eating enough calcium may help prevent osteoporosis.
2. Limiting the amount of sodium you eat may help prevent hypertension.
3. Limiting the amount of saturated fat and cholesterol you eat may help prevent heart disease.
4. Eating fruits, vegetables and grain products that contain dietary fiber may help prevent heart disease.
5. Limiting the amount of total fat you eat may help reduce your risk for cancer.
6. Eating fiber-containing grain products, fruits and vegetables may help prevent cancer.
7. Eating fruits and vegetables that are low in fat and good sources of dietary fiber, vitamin A or vitamin C may help prevent cancer.
Not all foods are required to have labeling information on them — the exceptions are fresh supermarket food such as raw fruits, vegetables and fish, meat and poultry products (unless they are processed) and restaurant foods. Remember it is your responsibility to know your numbers (i.e. sugars, fats, calories). Ignorance is NOT an excuse for unhealthy choices!
What the Words Mean:
Remember we should be getting 25-35 grams of fiber a day in our diet and currently we get only 1/3-1/2 of this amount. Use the guidelines below to help you increase your numbers into the optimal range.
High fiber: 5 grams of fiber or more per serving
A good source of fiber: 2.5 - 4.9 grams of fiber per serving
Ideally no more than 1/3 of your total fat or roughly 10 percent of your daily calories should come from saturated fat.
Fat free: less than 0.5 grams of fat per serving
Low fat: 3 grams of fat or less per serving
Lean: less than 10 grams of fat, 4.5 grams of saturated fat and no more than 95 mg of cholesterol per serving
Extra-lean: less than 5 grams of fat, 2 grams of saturated fat and 95 mg of cholesterol per serving
Low in saturated fat: 1 gram of sat fat or less per serving and not more than 15 percent of calories from saturated fatty acids
Reduced or less fat: at least 25 percent less fat per serving than the higher fat version
Goal is 300 mg or less of cholesterol per day.
Low cholesterol: 20 mg of cholesterol or less and 2 grams of saturated fat or less per serving
Reduced cholesterol: at least 25% less cholesterol than the higher-cholesterol version and 2 grams of less of saturated fat per serving
Cholesterol free: less than 2 mg of cholesterol or 2 grams or less of saturated fat per serving
Sugar free: less than 1/2 gram of sugar per serving
Low sugar: may not be used as a claim
Reduced sugar: at least 25% less sugar per serving when compared with a similar food
No added sugars, without added sugar, no sugar added: no amount of sugar or any other ingredient that contains sugars that functionally substitute for added sugars is added during processing or packaging. The product contains no ingredients that contain added sugars such as jam, jelly or concentrated fruit juice
Calorie free: fewer than 5 calories per serving
Low calorie: 40 calories or less per serving
Light or lite: 1/3 less calories or no more than 1/2 the fat of the higher-calorie, higher-fat version
Reduced calorie: at least 25 percent fewer calories per serving when compared with a similar food
Goal is 2400 mg or less of sodium per day.
Light in sodium: no more than 1/2 the sodium of the higher-sodium version
Sodium free: less than 5 mg of sodium per serving and no sodium chloride (NaCl) in ingredients
Very low sodium: 35 mg of sodium or less per serving
Low sodium: 140 mg or less per serving
Reduced or less sodium: 25 percent less sodium per serving than the higher sodium version
A Few More Terms:
* "Free" has the least amount
* "Very low" and "low" have a little more
* "Reduced" or "less" always means that the food has 25 percent less of that nutrient than the reference version of that food
* "Good source of" means that it contains 10 - 19 percent of the Daily Value (DV) per serving
* "High," "rich in," "excellent source of" means that it contains 20 percent or more of the DV per serving.
* "More," "fortified," "enriched," "added" means that it contains at least 10 percent more of the DV for protein, vitamins, minerals or fiber per serving.
* "Fresh" means that it has not been frozen, heat processed or similarly processed.
Top 10 Beverages to Avoid
By Dr. Tom Diaz
Research shows that many of us don't factor the calories we consume through drinking into our daily total. When you drink your calories, you consume them much faster than you would if you ate them, which causes insulin, a fat-storing hormone, to rise more quickly.
Tip: If you are drinking a smoothie type of drink as a meal or snack, choose a small one that is made with plain yogurt rather than juice, have them add fiber (berries and flaxseed meal or wheat bran) and some whey protein so that you get a balance of carbs, fat and protein, and be sure to sip slowly.
There is a reason for the term "beer belly."
2. Coffee Drinks
Those foo foo drinks are loaded with calories, mainly from sugar, and also contain caffeine.
Again, lots of calories and usually high in sugar.
Did I mention sugar? Eat fruits instead.
Contain sugar, salt and caffeine.
6. Diet Drinks
Contain artificial sweeteners, sodium and caffeine.
7. Mixed Alcoholic Drinks
Contain sugar and alcohol — especially créme alcoholic beverages. The sugar and saturated fats will be immediately taken up by the body and stored. How many times have you tried to exercise after a cocktail? Never.
8. Sports Drinks
Should only be consumed after grueling exercise.
9. Sweetened Teas
They're loaded with sugar.
10. Flavored Waters
Watch out for sugar and artificial sweeteners.
O, The Oprah Magazine | September 01, 2010
11 Doctor's Appointments to Make in Your 20s, 30s, 40s, 50s, and Beyond Schedule the checkups you know you need—plus a few you might not expect. By Liz Brody
In your 20s and older:
1. Primary care physician, trained in either family or internal medicine: Once a year (at minimum every other year). Checkup should include reading and fecal occult blood test to screen for problems including gastritis, inflammatory bowel disease, and colon cancer. You should also get a fasting blood sugar test every two years or so to screen for diabetes.
2. Gynecologist: Once a year. Includes Pap smear, pelvic exam, clinical breast exam, and, if you have a new sex partner, screenings for sexually transmitted diseases. If you have more than one sexual partner, you should have a Pap smear and STD tests every six months.
3. Dentist: Every six months for teeth cleaning and oral exam.
4. Dermatologist: If you're fair-skinned or have a family history of skin cancer, you'll want an annual appointment. Otherwise, go if you have any suspicious moles or skin problems.
5. Vaccinations: Make an appointment if: (a) it's time for your tetanus booster (required every ten years); (b) you're not immune to chickenpox (you need the shot if you've never had the disease or the vaccine); you're not immune to measles, mumps, or rubella (if you were born after 1956, you may need to be inoculated for all three, usually in one shot).
In your 30s, add:
6. Cholesterol screening: You need one every five years if your last test was normal. (These tests are often available at health fairs or through your internist.) Some experts say you can wait until your 40s to start unless you're at increased risk for heart disease because of smoking, family history, obesity, high blood pressure, or diabetes.
In your 40s, add:
7. Mammogram: The rigorous and evidence-based U.S. Preventive Services Task Force has recommended starting annual screenings at 40; other guidelines suggest beginning at 50. Use your intuition and common sense based on your health and family history, and discuss your decision with your doctor.
8. Stress echocardiogram: Get a baseline analysis of how your heart is holding up.
9. Ophthalmologist: Many doctors advise going annually, although others recommend every two to four years until age 65, then annually. The visit should include an intraocular pressure measurement for glaucoma.
In your 50s and above, add:
10. Colonoscopy: Every five years.
11. Bone density scan: Start routine testing at menopause—earlier if you're small-framed, your weight is very low, you have a mother with osteoporosis, or you've had fractures (other than in a freak accident) after age 45. Some experts recommend waiting until you are 65, unless there are risk factors.
And don't forget the men in your life...
If he's in his 30s, he should have a cholesterol screening every five years. He should also be getting an annual fecal occult blood test.
If he's in his 40s or older, he needs an annual rectal exam and PSA blood test to screen for prostate cancer, and a colonoscopy every five years.
Formula for Success
The winners in life know the rules of the game and have a plan. Whether you're looking to heal a relationship, get a new job, lose weight or find inner peace, consider these characteristics which Dr. Phil says are common to people who succeed.
Have a vision.
Champions get what they want because they know what they want. They have a vision that keeps them motivated and efficiently on track. They see it, feel it, and experience it in their minds and hearts. What is success for you? You won't get there without knowing what it feels and looks like.
Make a strategy.
People who consistently win have a clear and thoughtful strategy. They know what they need to do and when they need to do it. They write it down so they stay on course, and avoid any alternative that does not get them closer to the finish line.
Find a passion.
Are you excited to get up in the morning? People with a passion are, and they're energized about what they are doing. You need to live and breathe what it is that you want, and be passionately invested in both the journey and the goal.
Live the truth.
People who consistently win have no room in their lives for denial, fantasy or fiction. They are self-critical rather than self-deluding, and they hold themselves to high but realistic standards. They deal with the truth, since they recognize that nothing else will make their vision obtainable.
Life is not a success-only journey. Even the best-laid plans sometimes must be altered and changed. Be open to input and consider any potentially viable alternative. Be willing to be wrong and be willing to start over.
People who consistently win are willing to get out of their comfort zone and try new things. Be willing to plunge into the unknown if necessary, and leave behind the safe, unchallenging, and familiar existence in order to have more.
Create a strong nucleus.
Surround yourself with a group of people who want you to succeed. They will move with you toward your goal. Choose and bond with people who have skills, talents and abilities that you do not. Winners give and receive by being part of other people's nuclear groups.
Do it! People who succeed don't just sit and think about what they want to do. They take meaningful, purposeful, directional action consistently and persistently. Every step they take puts them toward the outcome they're looking for.
People who are consistent winners manage their challenges in hierarchical fashion. They commit to managing their time in such a way that does not allow them to spend time grinding along on priority number two or three if priority number one needs their attention.
Take care of yourself.
People who consistently win are consciously committed to self-management. They are the most important resource they have in achieving their goals. They actively manage their mental, physical, emotional and spiritual health.
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