To make life simpler, Dr. Oz has whittled down his top 10 daily essentials, starting at number 10 and building toward the single most important thing you need to do on a daily basis to achieve optimal health.
Dr. Oz’s Top 10 Daily Essentials
10. Eat a Hard-boiled Egg
Eggs are protein powerhouses that provide 13% of your daily protein and only 4% of your daily calories. These excellent, inexpensive protein sources fight frailty. Rich in choline, they also reduce inflammation in the brain, which has been linked to Alzheimer’s. Cook up a week’s worth in advance and take them with you on the go. If you’re not a fan of hard-boiled eggs, eat one a day scrambled, poached or any other way you like it.
9. Check Your Poop
First, your poop should never appear white. If this occurs, it could mean lack of bile, indicating a blockage or a problem with absorption. Second, keep in mind that the range for bowel movement occurrence is very broad – anywhere from 3 times a week to multiple times a day is considered normal.
8. Make Vegetables Half of Every Single Meal
Vegetables are chockfull of vital nutrients and most of us do not get enough of them. Make them half of every single meal. Get your veggies in the morning by tossing them into an omelet. At lunch and dinner, eat more veggie-based salads and soups; divide your plate into two halves with your main course, say chicken or fish, taking up one side and vegetables the other. Click here for more suggestions on getting more vegetables into each of your meals.
7. Take Half Multivitamin in the Morning and the Other Half at Night
A multivitamin serves as an insurance policy, guaranteeing your body gets everything it needs. However, your body can’t absorb all these nutrients at once, and you wind up eliminating a portion of them via your urine or bowel movements. To maximize absorption, split your multivitamin in two and take half in the morning and half in the evening. Better yet, try and purchase a brand that offers a daily dosage in various pills. Click here for Dr. Oz's Ultimate Supplement Checklist.
6: Supplement With a Bone-Boosting Cocktail
To protect your bones, a multivitamin is not enough. You need a bone-boosting cocktail comprised of:
- Vitamin D3, 1000 IU
- Calcium, 600 mg
- Magnesium, 400 mg
Today, most drugstores now sell this combination all in one pill, and here’s why you need all three combined: Vitamin D aids calcium absorption to keep bones strong. Magnesium also counteracts blood vessel constriction and constipation caused by calcium. Click here for Dr. Oz's Bone-Boosting Plan.
5. Get at Least 7 Hours of Sleep
A brand new study shows that people who don’t get enough sleep are not as sharp the next day and most alarmingly, they don’t even realize it. Here are 4 ways to help you sleep better and get to sleeper faster:
- Read a book before bed. Reading acts as a soothing balm that helps you fall asleep.
- Instead of an overhead light, which stimulates the brain to wake up, use a reading light.
- Turn your alarm clock away from view so it won’t stimulate the brain’s pineal gland, which senses light.
- Use an eye mask to keep light out and increase sleep quality.
4. Have Sex
You already know that a healthy sex life with your partner helps you stay bonded and also provides a good workout. Now a new study shows that sex is also good for your brain, leading to improved interconnections in the brain and stress reduction.
3.Breathe and Stretch for 5 Minutes
Five minutes of breathing and stretching each day creates a powerful stress buster that can add years to your life. When you wake up in the morning, try the “hippie” stretch: Reach down and try to touch your toes. Relax your hips and let your head go loose. Now alternate relaxing your left and right knees and walk around a bit. Close your eyes and focus on your breathing. Five minutes later, you’re loosened up and good to go. For Dr. Oz's 7-Minute Workout, click here.
2. Eliminate Simple Sugars
Simple sugars are the reason behind America’s obesity epidemic. If it’s white or processed, you need to eliminate it. In addition, practice reading labels and avoid products containing “hidden sugars” such as high fructose corn syrup (HFCS), evaporated cane juice and brown rice sugar. For a list of the other foods you should eliminate, click here.
1. Sit Less, Move More
Groundbreaking research shows that for every hour a day you spend sitting, your risk of death increases by 11%. Even small movements throughout the day, such as fidgeting, can add up to major health benefits. Dr. Oz recommends getting 10,000 steps a day. To do this, invest in a pedometer so you can keep track of each step you make toward optimal health.