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Dr. Oz’s Ultimate Health Checklist from Oprah’s Best Life Week

oprah and dr. oz

Dr. Oz and Oprah introduce the Ultimate Health Checklist (Oprah.com)

As Oprah’s Best Life week continues, she welcomed Dr. Oz, a.k.a. America’s doctor, to the show once again. In the second day of her campaign to get healthy alongside the rest of us, she asked Dr. Oz to share the most important things about our health that we need to be aware of and proactive in doing. He calls it the Ultimate Health Checklist, and says that as long as we’re able to keep to the list, which really isn’t that overwhelming, we can live long, happy lives.

Here are the 10 things on Dr. Oz’s Ultimate Health Checklist that all men and women should make a point of following.

1. Schedule a Check-Up. Dr. Oz told Oprah’s audience that people who have a family doctor are healthier, and pointed out that while many do not have health insurance, you can find free and government-funded access to quality health care providers.

2. Know the Five Ingredients to Avoid. Check food labels for this simple list of ingredients, and pass on foods that include them in the first five ingredients listed (meaning they are highest in concentration).

3. Add Healthy Foods to your Diet. Make an effort to meet these nutritional goals each day and week.

  • 3 grams Omega-3 daily. Sources for this healthy fat are fish, soybeans, nuts, flaxseed and others.
  • 5-7 servings of Antioxidants daily. Sources for this cancer-fighting agent are blueberries, red beans, pomegranates and pecans.
  • 25 grams Fiber daily. You’ll want to chose whole-grain options, like brown rice and whole grain cereals and pastas.
  • 1 Tbs. Olive Oil daily. Extra-virgin or regular olive oil both work. Dr. Oz suggests this is why the Mediterranean Diet is praised for working so well.

4. Take a Multi-Vitamin. This should be part of your daily routine. Here are Dr. Oz’s vitamin tips.

Oprah checks Dr. Oz's resting heart rate. (Oprah.com)

Oprah checks Dr. Oz's resting heart rate. (Oprah.com)

5. Know Your Numbers. At your check-up, learn these numbers, and make it a goal to optimize them.

  • Waist size – measure at belly button, total inches should be less than half your height.
  • Blood pressure – optimal is 115/75
  • Cholesterol – LDL (bad) should be <100; HDL (good) should be >40
  • Resting heart rate – <83 beats per minute (athletes average about 40)
  • Blood sugar
  • Vitamin D – find out if you have a deficiency. Darker skinned people are more susceptible.
  • C-reactive protein
  • Thyroid stimulating hormone (TSH)

6. Find a Health Advocate. Always bring a relative or a friend with you to the doctor to better understand your treatment.

7. Get Organized with Your Health Information. Keep updated copies of insurance, medical records, allergies, etc. so that you can play a more active role in your care and treatment.

8. Know the Medical Tests You Should Have. These will vary for men, women and by age, but talk with your doctor to learn if you need:

  • Mammogram
  • Pap Smear and Pelvic Exam
  • Dental check-up (2x/year)
  • Vision check-up (1x/2 years)
  • Bone Density
  • Hearing

    dr. oz and oprah

    Dr. Oz gives four attainable exercise tips. (Oprah.com)

9. Exercise. Dr. Oz wants us to keep our bodies actively moving, and recommends the following:

  • Start walking. Aim for 10,000 steps per day, start with 30 minutes/day (about 3k steps)
  • Elevate your heart rate for 60 minutes every week
  • Flexibility 5 minutes/day
  • Strength training 30 minutes/week

10. Sleep! Your body requires the rest that comes from a good night’s sleep. Practice these tips to catch your Zs:

  • Get 7-8 hours sleep each night
  • Keep the room dark and cool
  • Create a routine
  • Make the bedroom for sleep and sex only
  • No caffeine four hours prior to bed
  • Do not keep a TV in your bedroom
  • Take a calcium and magnesium supplement

January 7th, 2009

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(Page 1 of 1, 4 total comments)

patricia

hi Ms. Oprah ,you are my tv partner when I had tv it was you. I remember you talking about your hair and how it came out. I still don't see how our hair get in the way of our jobs,you had beautiful hair, any way ,that was than. As i stated in letter to Dr. Oz's, my two worth while watching shows bseside Bill Cosby show. that is all I would watch.I dont watch tv and I want say no mor that one time.Oprah keep doing what you are doing I am praying for you.

posted Aug 24th, 2010 5:07 pm


patricia

hi Dr. Oz's when i had regular tve I could watch you, now I call my 77 year young mother and ask her what you talked about today unfouturnely I do not own a tv. but i love me some Dr. Oz's. Also you and your family and Oprah are great on the show, thank you for carring about us who watch the show to guide us and motivate us to good clean heath again. God Bless you.

posted Aug 24th, 2010 4:45 pm


Laura Huskey

What are the letters you look for on the vitamins that you take to see that they have been govt. approve?.

posted Mar 11th, 2010 3:33 pm


Jennifer

I watch most of these shows and the are very good.I have learned a lot.

posted Sep 10th, 2009 3:54 pm



   
 

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5 Responses to “Dr. Oz’s Ultimate Health Checklist from Oprah’s Best Life Week”


Steve Parker, M.D.
Jan 7th, 2009
8:49 pm

I thought Dr. Dean Edell was “America’s Doctor.”

Dr. Oz presents a mish-mash of ideas, some great, some questionable.

Examples of questionable: 1) take a magnesium supplement, 2) take a multivitamin. There’s no science to back up either of these, for the general population.

Does Oprah respect Dr. Oz enough to follow his “YOU – on a diet” weight-loss program?

-Steve


kiran bedi
Jan 27th, 2009
12:10 am

Doc O,

I really want to get in touch with you & operh. Let me know if i can in touch with you from canada


BARBARA LEAHY
Feb 11th, 2009
10:06 am

I’m glad I don’t go to Dr Steve Parker.

Did he ever hear of the soil becoming depleted, which can prevent foods from having the enough vitamins and minerals on their own? And gee, duh that’s's why people need a backup!

What he said about Oprah’s weight was just rude. He must listen to talk radio on his way to work every day. If not, with all of his negativity he should think about employment at one of those useless stations.

Oh, and Dr Oz, you rock!


I just love Dr.Oz. I think that the health tips he gives or the best.
Feb 20th, 2009
12:33 am

Dr. Oz ROCKS.


Stella Florida
Jun 16th, 2009
5:03 pm

I guess Dr. Oz fogot to give his vitamin tips. keep up the good work.