i If you are eating few or no animal foods,


Dr. Michael Greger recommends taking at least 2,000 mcg of


vitamin B12 once per week or 50 mcg daily, as the vitamin is not found in plant foods. Chewable, sublingual,


or liquid supplements, taken on an empty stomach, are most bioavailable.


experts typically recommend getting 150 minutes of moderate exercise per week — the equivalent of walking for 30 minutes five days a week — or 75 minutes per week of vigorous activity. What we don’t hear as much


is that this is the minimum recommended amount. The latest Physical Activity


Guidelines for Americans recommend up to twice that amount of activity for active adults, plus two or more weekly sessions of strength


Daily Dozen Checklist F


or optimal aging, Michael Greger, M.D., created a checklist of 12 things


to aspire to include in your daily routine: 11 foods and exercise. “This isn’t a diet,” he says. Rather, it’s


Food


Beans and other legumes Berries


Other fruit


Cruciferous vegetables such as broccoli and cauliflower Greens


Other vegetables Flaxseed


Nuts and seeds Herbs and spices


Whole grains Beverages


Rosemary Oil for Hair Loss


E


ssential oil of rosemary, mixed with a lotion or carrier


oil and massaged into the scalp, may help to reverse hair loss as well as minoxidil 2% (Rogaine),


according to a study of 100 balding men. Half used minoxidil and half used a rosemary oil daily. After six months, increase in hair growth was the same in both groups, but the rosemary group experienced less itching. For men or women who are


concerned about hair loss, Michael Greger, M.D., recommends mixing 10 drops of rosemary essential oil with 1 fluid ounce of a hair lotion or carrier oil, such as coconut or jojoba oil, and massaging it into the scalp twice a day.


a way of eating, based on science, to slow down the aging process. If you aren’t used to eating a lot


of plant foods, especially beans, add small amounts, gradually. Although the checklist doesn’t include any animal foods, such as meat, fish, eggs, and


Serving Size


½ cup cooked beans, peas, or lentils, or ¼ cup hummus ½ cup fresh or ¼ cup dried


1 medium fruit or ¼ cup dried fruit ½ cup chopped


1 cup raw or ½ cup cooked


½ cup non-leafy vegetables or equivalent 1 tablespoon ground


¼ cup nuts or 2 tablespoons nut butter About ¼ teaspoon


½ cup hot cereal or other cooked grains, such as brown rice, or 1 slice of bread


Water, green tea, or herbal tea


training to build muscle, plus


balance


training for older adults. Balance training is also vital.


“Eighty-five percent of age-related bone fracture risk has nothing to do with bone mineral density,” says Greger. “It’s not the strength of bones; it’s a fall.” To reduce the risk of falls, yoga


or tai chi classes will improve balance. These and other exercise classes can enhance connections with other people, which also helps to enhance mental well-being and to slow down aging. At home, simple exercises that improve balance and help to prevent falls include practicing standing on one leg, walking backward, or standing on a wobble board. Be sure to have something to grab onto, if needed.


dairy products, it doesn’t mean that you can’t eat them. Most important, Greger


recommends aiming for a diet that is made up mostly of plant foods, rather than relying on a lot of meat or other animal foods.


Daily Servings 3 1


3 1


2 2 1 1 1


3 60 ounces JANUARY 2025 | NEWSMAX MAXLIFE 77


HAIR BRUSH/ SASIRIN PAMAI©ISTOCK / OIL/CHRISTOPHER AMES©ISTOCK / B12/ROST-9D©ISTOCK


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