Dr. Oz's
Laughing
not only eases stress, promotes social bonding, and lowers blood pressure, it
may also boost your immune system. So bring some humor into your life, whether
it's through friends or even a new TV show.
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 says Dr. Oz's.
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.
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.
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.
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.
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.
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.
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.
Don't Be
an Island
Ever
wonder why women live longer than men do? One major reason: They form tight
networks and actually talk about their 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.
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.
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 Health Vault or Google Health, so your files are accessible in case
you find yourself in trouble away from home.
Lose the
Beer Belly
Most men
fasten their belts below their waists. It's just another way of avoiding the
truth about that gut. 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". If
avoiding heart attacks and diabetes isn't enough motivation to eliminate that
gut, consider this: For every point your body mass index is over 25, your
testosterone drops 3 percent, which isn't very manly.
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.)
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.
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.
Have as
Much Sex as Possible
If a
50-something man could have sex 700 times a year, the exercise and stress
reduction would make him 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 your loved one says she has a headache, tell her she's
literally killing you. It works for me.
Know
Your Numbers, Then Aim Lower
Take the
part of your brain dedicated to your steak house'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.
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.
Grab
Your 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.
No,
Seriously, Grab Your Nuts
Testicular
cancer is the most common cancer in men in the 15-to-35 age group, but it's
usually curable if it's caught early enough. I strongly urge you to grab your
testicles. Check them for bumps at least once a month. Each testicle should
feel smooth and slightly soft, and one should hang slightly lower than the
other, like two avocados (which, in Aztec, actually means
"testicles") growing on a tree.
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. As a bonus, dancing may help
you with tip No. 17.
Do Your
Penis a Favor
And step
on a treadmill. Men who exercise enough to burn 200 calories a day
significantly lower their chances of impotence. That's because impotence often
has the same cause as heart attacks: blocked arteries. Your penis is like a
dipstick for your arteries, so check it. If you're interested in keeping it up
later in life, lace up the sneakers now.
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, for most women, a man who
knows how to cook is as sexy as one who stars in movies. I have trouble boiling
water. Thankfully, I'm already married.
Some
Pills Should Be Popped
The
indoor life gives modern man 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.
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