The Ultimate Health Checklist

Step 1: Find a Doctor and Schedule a Checkup Dr. Oz says the key is to choose the right physician.
Find a physician using the American Medical Association's Doctor Finder During your first visit, there are key questions to consider. "When you go to their office, do the other patients look like you? Are they board certified? Do they get along with the staff?" Dr. Oz says. "If you get along with them, that person becomes your health coach. Because, remember, the word 'doctor' means 'teacher,' so it's a two-way street. If you come up with the right person, you're on the right path.

Even if you're one of 50 million Americans without health insurance, Dr. Oz says it's important to take this step. "There are free clinics. There are community health plans. If you really don't have enough money to afford a doctor, usually you'll qualify for Medicaid," he says. "But I don't want to let people off the hook either. Half the people in America who don't have health insurance have some money. They just make the economic decision to not buy it because it's so expensive.

Step 2: Know the 5 Ingredients to Avoid To make your diet more healthy, Dr. Oz says to remember his "rule of fives." Look at the labels of the foods you eat. If you see one of these five ingredients listed as one of the first five things used to make it, don't eat it. High fructose corn syrup We most commonly get this in soft drinks," Dr. Oz says. " "It's an inexpensive sugar, which means we're getting a lot of it in our diet.

Sugar Dr. Oz says when you eat sweets, your brain receives schizophrenic messages. "It says: 'I got calories, but I didn't get any nutrients,'" he says. Your body will keep craving food until it gets those nutrients.
"Enriched" Also watch out for products made with "enriched" flour, like white bread. Dr. Oz says "Why would they take bread and have to enrich it? Because they take all the important vitamins out of it, and they sprinkle just a little bit back in there. Trans fat Also known as hydrogenated fat, these are fats that were once in liquid form but have hydrogen added to make them solid at room temperature. "It extends the shelf life of the product," Dr. Oz says. "But it shortens the human life. Saturated fats These fats come from four-legged animals like pigs and cows.

Step 3: Add to your diet the healthy food Dr. Oz suggests starting with foods that don't need a label, like fresh fruits and vegetables. he says "If they're coming out of the ground looking the way they look when you eat them, they're good for you in general . Antioxidants You should also fill your grocery cart with items that are high in antioxidants, such as tomatoes, broccoli, kidney beans, blueberries, artichokes and prunes. "Whatever has that deep color like a blueberry, you know it's rich in antioxidants," he says. Try to eat five to seven servings of these foods every day. Omega-3 Fats Increase your intake of omega-3 fats to 3 grams a day. "Remember, 80 percent of our brain is fat," Dr. Oz says. "We need to have the right kinds of fats in our body to make sure our brain is the most resilient to stress and can learn the fastest." Some good sources include ground flaxseeds, walnuts, salmon, scallops, soybeans and squash. Fiber Dr. Oz says the average American gets about 12 grams of fiber a day, but he recommends double that amount. Oatmeal, 100 percent whole grain bread, lentils, pine nuts, peas and raspberries are all great sources of this nutrient. Olive Oil The last item to add to your shopping list is virgin or extravirgin olive oil. Ideally, Dr. Oz says you should consume about a tablespoon every day. One nutritiousand deliciousway to eat olive oil is with tomatoes, made into a pasta sauce. "If you get that into your diet a couple times a week, you're getting these nutrients naturally.

Step 4: Take a Multivitamin Every Single Day With so many variations to choose from, how do you what vitamin is right for you? Get Dr. Oz's complete vitamin guide for every age If you're a young, postmenopausal woman, Dr. Oz says to look for a multivitamin that contains iron. "If you're menstruating, you'll need the iron to make new red blood cells," he says. "And you don't want more than 5,000 units of vitamin A.

If you're a postmenopausal woman or a man, Dr. Oz suggests a multivitamin without iron and no more than 2,500 units of vitamin A. he says "You don't need the iron, because you're not bleeding every month .
Before you add this step to your daily routine, consult with your doctor. Dr. Oz says people who are taking medication to lower their cholesterol may need a different dosage.

Step 5: Know Your Numbers

Waist Size Suck in and measure your waist at your belly button. It should ideally be less than half your heightabout 40 inches for men, 37 inches for women. Blood Pressure The ideal blood pressure is approximately 115 over 75. He says "If the systolic or first number is 140 or above or if your diastolic or second number is 90 or more, alert your doctor . Cholesterol This ratio is the third number you need to know. "You want your LDL, or lousy cholesterol, to be less than 100," Dr. Oz says. "You want your HDL, or healthy cholesterol, to be greater than 40.

Resting Heart Rate Take your pulse when you get out of bed in the morning and strive to get it as close to 60 as possible.
Blood Sugar A simple finger stick can help you discover your blood sugar levels. "When your blood sugar is high, it's like if I take [a] glass and crack it on the ground and take the glass shards and scrape the insides of your arteries," he says. "That's what those sugar molecules do inside of you. Vitamin D You should also know your vitamin D levelsmore Americans are deficient in vitamin D than any other vitamin. Vitamin D can help a person prevent cancer, heart disease, multiple sclerosis, diabetes, autoimmune ailments and thyroid problems. You can get enough through 15 minutes a day of sun exposure during the summer or a daily vitamin D supplement with 1,000 units. C-Reactive Protein This is a way to tell if your body is full of inflammation and irritation. "If you've got gingivitis, prostitutes, virginitiesif you've got any of these inflammations in your gutthey can elevate the C-reactive protein," he says. "C-reactive protein tells us how much of a battleground there is inside of you. TSH: Thyroid Stimulating Hormone If you have unexplained weight " .Oprah learned the hard way in 2007 As gain. If your hair has changed. If you don't have the get up and go. If your libido's off, the number one thing that we check is thyroid stimulating hormone," Dr. Oz says. "It tells us whether your thyroid gland is functioning normally.

Step 6: Find a Health Advocate Dr. Oz says a health advocate can be anyoneyour spouse, child, relative or friend. He says "Bring someone who's actually going to pay attention and understands the process and takes notes. When you are under stress from doctors' diagnoses or are too sick to speak up for yourself, it's crucial to have someone helping you. "Get someone who you trust and make them your partner in this process. Step 7: Organize Your Health Records Make sure you get an updated copy of your medical file before you leave the doctor's office. In case you need to see another physician, he or she will be able to make a diagnosis more quickly and accurately.

While this can be intimidating, Dr. Oz says you need to get over that intimidation. "Here is the reality. You want to know your family history. You want to know immunizations. You want to understand what your doctor's been thinking and doing with you," he says. "Because when you go to the next doctor, you don't want them being Colombo, trying to figure out what's going on with you. Why make it hard for them?.

Step 8: You need to Get the Medical Tests First things, Dr. Oz says everyone should get an annual checkup, see their dentist every six months and get an eye exam every two years. The rest of your health test schedule depends on your age and gender.

Medical Work & Tests By Age

Human Papilloma Virus: (HPV) Vaccine Young women up to 26 years old should get this service. _____________________________ Cervical: Starting At age 21 Yearly Pap test Starting at age 21, or three years after sexual activity starts. Women without uteruses should still have pelvic exams because of vaginal cancers and ovarian issues. _____________________________ Weight, waist, height, BMI (Body Mass Index) Yearly.

Physical exam: Yearly _____________________________ Influenza: Yearly The CDC recommends it for kids, the elderly, pregnant women and chronically ill person, but everyone is exposed. _____________________________ Skin Cancer: Yearly Yearly check at every age by dermatologist and/or someone who is comfortable examining your whole body _____________________________

Thyroid-Stimulating hormone: Starting at age 35 Every other year starting at age 35 _____________________________ Cholesterol (HDL, LDL, Triglycerides): At least every five years, but increasing frequency with age and male gender. _____________________________

Breast: Breast self-exam monthly and by a doctor once or twice a year- once by general doctor and once by your gynecologist. You should get a baseline mammogram at age 3540 and then yearly once starting at age 40( higher risk women use MRI screening) We do recommend cutting back to every other year in older women. If you have dense breast, your gynecologist may recommend a sonogram as well as a mammogram, alternating every six months. _____________________________

Shingles vaccine: Over 60 Everyone over 60 years old. Though expensive (About $300), it decreases the incidence of the uber-painful conditions of shingles. Some insurance companies may reimburse for this shot. _____________________________ Echocardiogram and stress test: Age 50 Once at age 50 As a baseline. _____________________________ Bone mineral density: Age 50 Around menopause, and every five years after if normal. _____________________________

Oral exam: Yearly At least yearly by dentist. _____________________________ Tetanus: Every 10 years While these are fewer than 100 cases per year in the U.S. ( usually in sick, older people), you should get it so you dont have to worry about tetanus, especially when you travel. _____________________________ Whooping cough revaccination for all adults: one-time only Get it once with your tetanus (Adacel). In adults, whooping cough isnt fatal, but it can cause coughing for months and may results in broken ribs.

Blood pressure: Yearly _____________________________ Eye exam: Every two years Every two years by ophthalmologist. _____________________________ Prostate: Starting at age 40 Yearly digital rectal exam starting at age 40. yearly PSA to measure change (the change in PSA over time is a better predictor than the absolute number). _____________________________ Pneumovax: Over 50 For people over 50 years old. Repeat at 65 years old (if five years since first one). Used to prevent the most common cause of bacterial pneumonia in adults.

Colon: starting at age 50 Colonoscopy starting at age 50, then every 10 years, with additional screening ( such as hemoccult tests, which measure blood in the stool) every five years. _____________________________ Hearing exam: age 65 At age 65, and yearly in physical. _____________________________

Step 9: Start Exercising There are four main exercise goals you should be aiming to achieve this year. Start Walking Your goal is to get up to 10,000 steps a day, but Dr. Oz says it's okay to start by walking for 30 minutes a day. This will make for 3,000 steps. Get your steps in with a pedometer and simple changes like taking the stairs instead of the elevator. "Societies that have 10,000 steps under their belt every day don't have much under their belt," Dr. Oz says. "It's one of the best ways to stay thin. Get Your Heart Rate Up Besides walking, you need some more strenuous exercise as well. You should work out hard enough to be sweating for at least 60 minutes a week.

Flexibility Stretch for at least five minutes a day. "If you're not flexible, you'll get hurt and you'll stop exercising," Dr. Oz says.
Try Dr. Oz's morning yoga routine Strength Training You need to do some kind of weight lifting or resistance training for at least 30 minutes a week. "If you don't rebuild those muscles, you get frail," Dr. Oz says. "And that's what aging is all about. Watch this 20-minute workout approved by Dr. Oz

Step 10: Get 7 to 8 Hours of Sleep a Night While steps 1 to 9 are important, you could lose all of the benefits if you skip sleep. Dr. Oz says "If you don't get sleep, you'll crave other things like carbohydrates. Get a plan for a good night's sleep If you are one of the 70 million Americans who don't get enough sleep, there is help. Six tips to make your bedroom better for sleep

Six tips to make your bedroom better for sleep

A Cool, Dark Room Everyone, well almost everyone, is aware of personal hygienebut most people don't think about sleep hygiene! Create the perfect sleep environment, and get the ZZZ's you deserve. The temperature and darkness is a signal to the pineal gland to kick up melatonin production and knock you out. No Laptops, No TV Ideally, the bed is used for two things and two things only. If you have any other type of stimulus like work, or a TV, you're not sending your body the right message that it's time for sleep. Need more incentive to kick Leno to the living room? People who don't have a TV in the bedroom have 50 percent more sex than those who do. Add White Noise Use a fan for background noise, or one of those machines that lets you pick sounds, from the rainforest to the ocean. This drowns out the couple fighting next door and the drag races outside so your subconscious stays pristine as you count sheep.

Dress Appropriately The best clothing should be non-restricting and nonallergenic (both the fabric and how it's washed). Your body is better at keeping itself hot than keeping itself cool, so you'll make it easier on yourself the fewer and looser clothes you wear. Establish a Standard Wake-up Time This includes weekends! This helps reset your circadian rhythm and trains you to stay on schedule if your rhythms happen to wander, like during traveling. Get the Best Mattress We believe there are four things in life you should overpay for. The first three: Pillows, mattresses, and their coverings. The fourth thing? A good kitchen knife (not to be used in the bed). While there's no one standard mattress that works for everyone, you have to pick what feels right for you (and try it out with your partner if you sleep with one). But you can't judge that in 30 seconds in a store. Tell the salesperson to back off and give you 15 minutes to get the feel for a mattress before you pick it. Judge it for comfort, support, and heat (you don't want heat dissipated too quickly, but a mattress pad may help). One good option: A memory foam mattress, which bounces back to the original flat plane after you get out of bed (rather than forming an indentation). They can be costly (up to $2,500). Instead, you can take a standard mattress and flip it every couple months to avoid body indentations that will disrupt your sleep. And get a 1 micron cover that blocks allergens from floating from the pillow or mattress to your nose and body.