Dr. Oz's Ultimate Anti-Aging Challenge

Smoking reduces collagen production and after years of smoking, skin is excessively wrinkled and takes on a grayish complexion. We’ve all seen smoker’s face – and we can all diagnose it.

Giving up tobacco is the single most important thing you can do for your overall health. We're not asking you to go cold turkey – we're not even asking you to do it alone. The success rate of quitting jumps from 2-5% to 30-65% with professional help. Follow Dr. Oz’s Kick the Habit Challenge for a flexible timeline that eases you out of nicotine addiction.

Before you can start to turn back the clock, you need to find out how old your body thinks you are. This is called your Real Age – it’s not your chronological age – it’s a number based on your lifestyle choices, and it can easily be less than your chronological age. However for many, stress, diet, lack of physical exercise and smoking can greatly increase their Real Age. Find out what is prematurely aging you so that you can face those agers head on during this challenge.

It’s time to begin.

Click here to calculate your Real Age.

Now you know how old your body thinks it is, but how old do you feel? Do you ache when you get out of bed? Groan when you get up from a seated position? It’s time for what should be a quick and easy test of your physical fitness: push-ups.

If you find yourself struggling during this, it’s time to increase your level of physical activity – every day. To see how, proceed to the next step.

This is your daily to-do list, your anti-aging power plan – and it all starts with 10,000 steps a day.

• Walk Stop aging in its tracks while taking strides towards a younger and healthier you. Ten thousand steps a day is a Dr. Oz mantra, however, walking approximately 5 miles can’t happen every single day. Make sure you get aerobic exercise (break a sweat) at least 3 times a week.
• Eat a little less We’re not talking about an intense, calorie-restricted diet. We’re talking about making small changes to your portion sizes. Recent studies found that animals who ate 30% less than their counterparts lived longer and experienced fewer health problems. You don’t have to eat that much less – for a normal 2,000 calorie diet, 15% is only 300 calories. That’s about 2 handfuls of tortilla chips! This is a small change with a huge payoff.
• Take your vitamins While there might not be a magic pill to halt aging, there are many supplements that fight aging and prolong youth. Your daily dose should include: vitamin D and calcium (vitamin D will promote the absorption of calcium, keeping your bones stronger longer), omega-3 (DHA), magnesium and a multivitamin. Split your multivitamin in half and take one half plus 600 mgs of calcium and 200 mgs of magnesium each morning and evening.
• Brush and floss Despite annual pleadings and warnings from our dentists and dental hygienists, 85% of men and 65% of women in the US still don’t floss regularly. While crucial in the prevention of tooth decay and periodontal disease, flossing rids your body of inflammation-causing bacteria, helping to prevent heart disease.
• Ditch Facebook for face time Being with the people you love gives your heart a reason to keep beating, and while Facebook may be ideal for keeping tags on long distance family and friends, it’s no substitute for true face time. Strong social networks reduce the negative effects of stress. Think of your friends and family as your best mental medicine – spending time with them can remove 90% of aging penalty after a major life event.
• Eat Breakfast Yes, this is still the most important meal of the day. It awakens your body and your metabolism, provides energy and lessens the chances of late afternoon/early evening binging. Dr. Oz’s Breakfast Blaster contains fiber, healthy fats, protein, calcium, magnesium, selenium, potassium and antioxidants – all age-fighting ingredients.

We can’t emphasize how important getting 7-8 hours of sleep a night is for your body to rest, restore and run properly. Adopt a sleep hygiene plan that works for you and your schedule. About 15 minutes before bed, you should finish any must-do tasks and create a list of tasks to be completed tomorrow. This will alleviate mental list-making that keeps your brain awake and your body tossing and turning.

In order to wind down and get a good night’s rest, try implementing this sleep schedule:

• Set a bedtime that works with your schedule, both during the week and on weekends, and stick to it
• 4-6 hours before bed, do not eat or drink anything containing caffeine
• 2-3 hours before bed, do not eat a full meal
• 60 minutes before bed, turn off all electronics (unless you are a doctor on call, blackberries, cell phones and pagers should not enter the bedroom) and dim the lights. In the middle of your brain is something called the pineal gland. It releases melatonin, the hormone that readies the mind and body for sleep in response to lowered light levels.
• 30 minutes before bed, have something to drink. Water is preferable, but warm milk can help soothe you to sleep.
• 5 minutes before bed, make sure your bedroom is dark, quiet and slightly cool. The ideal sleeping temperature is 65F.
• Wake up at the same time every day, during the week and on weekends

For more tips on getting your best night’s sleep, visit Dr. Oz’s Sleep Challenge.

Makeup: We use it to cover blemishes, smooth wrinkles, blend dark spots, highlight features and provide the overall glow of youth. However, some of your most coveted cosmetics could be doing more harm than good. Here are 3 products to toss right away:

1. Mineral powder The small size of the mica particles in this popular powder/foundation provides smooth and flawless coverage; it also makes them easily inhaled and long-term inhalation could have negative side effects. Try a liquid-based foundation with a shimmer instead and a cream blush or bronzer.
2. New “magical” anti-wrinkle creams There are several new anti-wrinkle products on the market that boast cutting edge ingredients. However, many are engineered to penetrate deep into the skin where they can damage your blood vessels. Avoid magic potions and stick to creams that are fragrance-free, color-free and contain vitamins A and C and alpha-hydroxy acid.
3. Lip gloss The shine in lip gloss comes from petroleum jelly, a byproduct of oil drilling. When you lick your newly shined lips, you are eating that petroleum – which essentially means you’re consuming a form of gasoline. The average amount of lip gloss a woman uses (and consumes) over a decade is 7 pounds. Steer clear of any gloss containing petroleum jelly; look for natural products and those without “plumping” effects.

As skin ages, we lose collagen, muscle and proteins. The skin becomes weaker and thinner, and loses natural hydration and fat cells; sweat glands also stop functioning. This weakness gives rise to wrinkles; the dryness causes flaking – and there you have it – the perfect storm for older-looking skin.

Prolong the youthful glow of smooth, hydrated skin with your new Dr. Oz Skin Regime. You’ll need:

• A gentle defoliator As we age, our skin thins and becomes less effective at removing dead skin cells (and we shed thousands of these per day). A gentle defoliator used daily will prevent dulling and flaking from a build-up of dead cells.
• An AM moisturizer with SPF/Helioplex Time in the sun exposes our skin to both UVA and UVB rays; SPF only protects us from UVB, but UVA can also age the skin. Helioplex contains chemicals that protect skin from UVA exposure. Try any one of these brands, all available for under $20: Blue Lizard Australian sunscreen ($8.69), Clinique City Block Sheer Oil-Free Daily Face Protector ($17.50) and Dr. Perry’s Natural Block 100% Mineral Sunscreen ($19.95). If you decide to use a separate moisturizer and sunscreen, look for moisturizers that contain “glycerin” or “coenzyme Q10;” glycerin has molecular compounds that attract and hold water, drawing more water to the surface of your skin and preventing it from evaporating. Coenzyme Q10 prevents damage to lipids, the natural fats on the surface of your skin that keep it moist and youthful.
• A PM moisturizer without SPF Vitamins A and C will help you look lounger, but as part of your topical skincare regime, not as pills. Sunlight inactivates these powerful anti-agers, so they are perfect as a before-bed moisturizer. This dynamic beauty duo will boost productions of collagen in your skin and add hydration, eliminating fine lines and taking years off your face.
• A gentle cleanser A fragrance-free cleanser without harsh chemicals or astringents is best because it won’t irritate or dry out skin.

Consider this a cheat sheet of affordable solutions for the aging problems that plague us most. If you don’t have any specific problem areas and feel that the above skincare regime is all you need for youthful, glowing skin, then skip ahead to the next step.

• Under-eye bags Under our eyes are little fat pads held by ligaments; as we age, these ligaments weaken causing the pads to hang lower and skin to become thin and translucent. The active ingredient in most under-eye creams is eyeseryl tetrapeptides which stimulate the production of proteins that make your skin thicker and fuller, which in turn, makes bags less visible. Another solution is antihistamines; almost 80% of the population suffers from seasonal allergies, and these could be the culprit behind your tired, inflamed eyes since allergies congest sinuses and the veins that drain them.
• Forehead wrinkles There are several methods for smoothing our worry lines. On the pricier side are several new lotions that contain coffee berry. This anti-ager was first discovered when coffee berry pickers in Costa Rica had wrinkled, weathered faces from years in the strong South American sun, however, their hands were soft, beautiful and almost clear of wrinkles. Experts surmised that coffee berry contained a strong antioxidant that decreased wrinkles by protecting the skin and stimulating collagen growth. Lotions with coffee berry can cost upwards of $100, but several drug store products contain vitamins A, C and E, all powerful antioxidants. Try one of the following for less than $25: Cerave Facial Moisturizing Lotion PM ($12.99), Olay Regenerist Daily Regenerating Serum ($19.49) or Clinique’s Dramatically Different Moisturizing Gel ($24).
• Dry elbows, knees and heels Tried and true, petroleum jelly and baby oil can keep the roughest parts of your skin dewy and wrinkle-free. Applied at night and after showering helps skin soak it up.
• Brittle, dry hair Looking young isn’t simply about wrinkle-free skin. Voluminous, healthy hair is synonymous with youth and vitality. Take a tip from super model Cheryl Ladd and use shampoos and conditioners infused with sweet almond oil or purchase the oil at a health food store and apply directly to your hair. The fat content in this aromatic oil will soothe and restore dry, brittle hair. Additionally, a diet containing biotin, a critical B vitamin found in legumes, egg yolks and milk can add shine to dull hair and improve its strength.

The effects of stress can make your skin look 3-6 years older than you actually are. It can adversely affect your physical health and your mental state. We all have stress – we all know that it makes us look and feel older than we are: tension in our shoulders, grey hairs, worry lines, headaches, ulcers, heart disease. No matter what symptoms define our stress, they can severely impede our quality of life and our life span.

One of the best ways to reduce stress is through exercise – specifically, yoga. It could very well be the ultimate de-stress technique. It lowers blood pressure and heart rate while decreasing stress hormones and increasing relaxation hormones (like serotonin, dopamine and endorphins). The benefits of yoga can be reaped in a single pose or in a full-length yoga class. Click here for Dr. Oz’s yoga tutorial.

Quick de-stress technique: use a tennis ball to apply acupressure to the bottoms of your feet. Roll it under your foot, making sure to extend out to the bottom of your pinky toe, which affects the visual center of the brain.

Learn more about busting the stress in your life with Dr. Oz’s Stress-Proof Your Life Challenge.

Drinking an appropriate amount of water each day is integral to keeping your body running efficiently and looking its best. Being just 1% dehydrated can cause a significant drop in your metabolism, resulting in weight gain; at its most basic level, metabolism is a series of chemical reactions and water keeps those reactions running smoothly. So how much water do you need to drink a day? There’s no single formula for everyone, but in general, doctors recommend 8-9 cups of water per day.

The water you bathe in can also have a drastic effect on your skin. Hard water, containing calcium, magnesium and iron, can clog pores and cause dry, flaky and itchy skin. Soft water has a lower mineral count and reacts with soap to create more lather than hard water. Additionally, to avoid dry skin, avoid hot showers. Take lukewarm showers that last no longer than 10 minutes; hot water strips the skin of its natural oil barrier responsible for trapping moisture and keeping skin smooth. Remember to pat dry instead of rubbing. Moisturize with lotion that contains vitamin A – remember it’s clinically proven to give rise to chemicals that reverse wrinkles, smooth fine lines, fade dark spots and shrink pores.

It’s time to toss the major agers in your kitchen and pantry. It’s a tenant of any Dr. Oz challenge: the rule of 5. If any of the following 5 items are listed as 1 of the first 5 ingredients, toss it:

1. Sugars
2. Syrups
3. Saturated fats
4. Trans fat
5. Any flour other than 100% whole gain or 100% whole wheat

Then, replace these major agers with your anti-aging staples. As a rule, foods rich high in flavonoids and carotenoids, 2 powerful plant-based antioxidants, will remove the free radicals from your skin and body that cause you to age prematurely.

• Cod contains selenium which safeguards your skin from sun damage and cancer.
• Mango provides 96% of your daily vitamin C needs and helps prevent periodontal disease.
• Lowfat cottage cheese is full of protein, and therefore promotes hair health (since hair is mostly protein). Just be wary of hidden sodium levels.
• Lean beef is full of iron. Iron deficiency can cause nail beds to be thin and concave.
• Foods of the Mediterranean: fennel, an anti-inflammatory; octopus, a rich source of Omega-3 fatty acids, B12, iron and zinc; gigantes beans, giant lima beans rich in potassium
• Oysters an excellent source of zinc, which aids in protein synthesis and collagen formation.
• Red peppers and brussels sprouts are rich in vitamin C, which help build collagen and fight off free radicals.
• Blueberries 1 serving of this superfood provides more antioxidant activity than most fruits and veggies. Antioxidants fight the free radicals that cause wrinkles.
• Sunflower seeds contain lignin phytoestrogens, which prevent collagen breakdown and boost the skin’s lipid barrier.
• Tuna contains Omega-3 fatty acids that fight UV-related cell damage and are a rich source of niacin, a deficiency of which causes skin rashes.
• Avocados are one of the richest sources of monounsaturated fats and contain biotin for healthy skin.
• Watermelon is a source of lycopene, which protects the skin from UV rays.
• Kelp contains vitamins C and E, which protect fats in the skin’s moisture barrier from free-radical damage.
• Lentils are a good source of zinc.
• Pumpkin seeds are pumped full of antioxidants and magnesium, which help lower blood pressure and reduce the risk of heart attack and stroke.
• Eggs are high in iron and biotin.
• Pomegranate seeds contain juice rich in ellagic acid and punic alagin – 2 agents that fight damage from free radicals and preserve the collagen in your skin.
• Oatmeal is high in soluble fiber which reduces LDL cholesterol (the “bad” cholesterol”).
• Black currants contain a compound called anthocyanosides, which can help improve vision. Additionally, this superfood contains 5 times the vitamin C that oranges do, making it a superb immunity booster.
• Cranberry juice disrupts the formation of plague and thereby prevents yellowing of teeth. The flavonoids in cranberry juice also counteract the damaging effects of bacteria that cause tooth decay. Be careful that you aren’t drinking a sugar-laden cranberry juice cocktail.
• Dark chocolate will help curb your sweet tooth and is rich in flavonoids.  
• Red wine made with the dark skin and seeds of the grapes that are rich in polyphenols, a type of antioxidant that includes resveratrol. If you aren’t a drinker, opt for grape juice or a resveratrol supplement available at your drug store for about $25.

On average, Americans are having sex once a week. Up your frequency to twice a week and shave approximately 2 years off your life. A Queens University study found that men who had sex 3 times a week cut their risk of heart attack by half – the same holds true for women. Remember, quality is more important that quantity (and safety is more important than quantity). Sex reduces pain and stress while boosting your immune system with high levels of the antibody immunoglobulin A (IGA), helping to fight colds and other infections.

Get more tips on how to connect with your partner with Dr. Oz’s National Sex Experiment.

Your Every Day Basics are just that – they should be completed every day. You’ve now cleaned your house of foods and beauty products that will age you; you’ve set exercise and workout schedules that you can stick to; you’ve developed healthy habits that you won’t want to part with. Take out the pictures of you from 5 years ago and the one from the beginning of the challenge. Do you look less stressed? More well-rested?

Do you look younger?

Do you feel younger?

Follow the above steps for healthier living and longevity, and remember:

• Every day Complete your basics.
• Once a week Go grocery shopping for your anti-aging foods.
• Twice times a week Break a sweat with some aerobic exercise.
• Three times a week Meditate or do yoga to de-stress.
• Once a month Take stock of how you feel generally. Evaluate your stress levels and sleep hygiene.