Written by Pam
I am sure most of you are familiar with Dr. Oz and Dr. Roizen who have written several best sellers on healthy living and frequently appear on The Oprah Winfrey Show. Several years ago they developed a checklist called the Ultimate Anti-Aging Checklist. It is suggested if you follow this list you will peel the years off of your body, feel better, look better and could actually live longer!
Please review this checklist and tell us which items on this list you follow. Do you have any healthy suggestions to add to this list or is there anything on here that you disagree with?
Below is a copy of this list.
FOOD
- Antioxidants ( 5 servings a day) – In brightly colored foods like blueberries, sweet potatoes, broccoli, tomatoes and acai
- Green and white tea ( 4 cups a day )
- Red wine or Concord grape juice (1 glass a day)
- Fiber ( 25 grams a day) – In fruits, vegetables, beans, brown rice, whole wheat pasta, “100 percent” whole grain bread and chia
- Omega 3 fatty acids - In roasted or ground flax seeds, walnuts, hemp , salmon and spirolina algae
- Olive oil ( 1 to 2 tablespoons a day) – Do not heat this delicate oil to smoking point or it will be damaged and lose its benefits
EXERCISE
- Get your heart rate up ( 3 times a week) Find your target exercising heart rate: 220 – (your age) X .80
- Do strength training ( 30 minutes a week)
MEDITATION
- Yoga, prayer or meditation ( 5 minutes a day)- Releases nitric oxide, which relaxes blood vessels
SLEEP AND SEX
- Sleep ( 7 to 8 hours a night)
- Monogamous sex ( 2 to 3 times a week)
VITAMINS
- Vitamin D ( 1, 000 units a day)
- Calcium ( 600 mg twice a day) with Magnesium ( 200 mg twice a day)
- DHA Omega – 3 (600 mg a day)
- Baby aspirin ( 2 a day, for a total of 162 milligrams )
- Multivitamin ( Take half in the morning , half in the evening) - Pre-menopausal women need a multivitamin with iron and 5,000 units of vitamin A. Men and post-menopausal women need just 2, 500 units of vitamin A
As a reminder, always consult your doctor for medical advice and treatment before starting any program.
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Comments
10 Responses to Ultimate Anti-Aging Checklist
Wow, looking at this list, I have…a lot of room for improvement. Some of these (like the vitamins and to a lesser degree the foods) seem like easily made changes. Others (especially the sleep – I am so bad about getting a full night’s sleep and routinely get 5-6 hours) are more difficult. But it gives one something to aspire to. Thanks!
I need more tea, more wine (yipee!), more exercise, and more of everything in the supplements list. So glad to see prayer/meditation, and something else ; ) on the list.
The list makes me ill just reading it. I’m doomed forever
The vitamin list I basically have covered and the blueberries covered but everything else not so much. I guess I need to start drinking wine..lol
Good start, Darlene!
I am not aware of Dr. Oz. Except for when J&K were on, I haven’t watched Oprah in years. The food and vitamin list are completely doable for me. I like that. I’m going to try to add in what I’m missing. Thanks for posting this so that I’m aware.
The exercise is where I fail. I stretch, but I don’t raise my heart rate.
This list is kind of hit and miss for me.
I have starting drinking more tea (green and white) and am really enjoying it. It also calms me. Maybe I should take the opportunity to do some prayer and meditation at the same time! Maybe that will put me in the mood for strength training or excercise….
Is anyone else routinely taking two baby aspirin a day??? I have seen the benefits touted, but I have never had a doctor actually recommend I do it as a preventative measure.
I only take one baby aspirin a day per doctor’s recommendation. Most doctors only recommend one a day. Dr. Oz was the first one that I have seen recommend this. He is a cardiovascular surgeon.
Yeah…. with the exception of the vitamins I’m not doing so hot. Oops.
Pam, thanks for this list!
I’ve been weaning myself off of coffee (I normally drink about 3 cups each morning at work) and substituting at least one of those cups with green tea the past few weeks. My goal is to do more green tea than coffee. And, I do need to get off my butt and exercise more. (does anybody else count housework as exercise?
)
Anya, I don’t take baby aspirin daily. I’m pretty good at my vitamins and guess I’ll start those, too. I’ll do the one baby aspirin a day, though.
I hate taking vitamins. Yuck.
Weight Watchers counts housework as exercise, Theresa!
I’ve been drinking “sun tea” lately. You know, tea bags + water in a transparent pitcher out in the sun? I am not a fan of sweet tea.