DoctorOz: Total Body Restart: Tips For Boosting Personal Energy | S6 | Ep 13 | Full Episode

Take control of your health with Dr. Oz's Total Body Restart. Stop feeling sluggish and tired all the time. Boost your energy, memory, and digestion. Supercharge your body and take on your day. Plus, breaking medical news. A new risk for ovarian cancer. No one saw it coming. Not even your doctor. Coming up next on Dr. Oz. You may feel sluggish and not know why. Certain things your body used to do are now slowing down. You feel way down and not yourself. You've crossed over to the slow zone. Deep inside your body lie four slow zones. Over time, they become sluggish, making you feel older than you truly are. Zone one, your brain. Stops processing information as quickly, creating that foggy haze you just can't shake. Zone two, your digestive tract. Now processing food at a snail's pace, creating that feeling of bloat that just weighs you down. Zone three, your thyroid. Stalling out on hormone production and bringing on extra pounds. And finally, zone four, your liver. Clocking up with fat, zapping you of every last ounce of energy. But wait. Hitting the restart button is easier than you thought. And you can escape the slow zone for good. Today we are doing just that. I'm giving you a total body restart from head to toe. Laura, Kristen, Jean, and Marcia are here. They feel like their bodies are stuck in this slow zone. They're here for a restart. Laura says she's in a brain fog all the time. So please describe that feeling. I've been home for several years now with my daughter. And I just don't feel like my mind is nearly as sharp as it used to be. We spend a lot of time watching TV. You know, I'm not really using it in business anymore. And it's just kind of like fuzzy. I forget things. Where's my car? You know, that kind of thing. I think it's time for you to leave this slow zone. Are you ready for this? I am. Go ahead and press that restart button. Come join me over here. Let's restart your brain. And I'm going to do it two ways. The first is to combine two foods that we know independently are very, very good for the brain. But we don't usually take them together. And we should. I think we ought to change that in America. I want you to add coconut oil to your coffee. Okay. A lot of us put cream and sugar, other things in there that aren't so good for you. Coconut oil, you may all realize this, helps build up super fuels in your brain. So allow your brain to function with less inflammation in it. And coffee's been looked at in many different studies looking at brain function. And it's fantastic for boosting long-term memory. I'll get to that beeping sound in a second. All right. So you put them together. You have to whisk them. Because if you don't whisk them, the cream of the coconut oil will settle on top. Go ahead and give that a taste. Okay. And I think for a lot of folks who want a little bit of gusto in their coffee, this is a wonderful way of doing it and not feeling guilty. Isn't it fantastic? And this ought to replace the usual stuff you put in there, you know, the fake stuff you put in your coffees. Just keep one of these jars of coconut oil by the coffee, and you'll be happy to go. Definitely. Now that beeping was my exercise machine wanting to get at you. Because the second thing I want you to do for your brain, spend more time, quality time with your daughter, is take an 18-minute after-dinner power walk. Sounds good. Recently looked at, nice study. We've always sort of felt that mom's advice about getting out after a meal was probably good advice, but we don't do it too often. This study looked at exactly what happens. It turns out taking a walk helps boost brain power. And the research is pretty clear on this. It's got to be moderate-intensity exercise. So come over here. I'm going to show you what that means. And if you can do it literally for 18 minutes, I'm going to get you going here. You're going to start moving very slowly there. As you start to do that, you're going to notice something. That your legs are moving. Yes, they are. But you're not out of breath. Now here's the point. If you exercise at moderate intensity, you'll boost the size of the hippocampus. It's this important structure deep in your brain that's responsible for memory and for learning. And if you can get that to jazz itself up, you'll be happy. That won't do it. No. You actually need to increase your speed enough that you can walk, but you can't sing. Okay. So, for example, say, oh, say, can you see? Can you sing? Could you sing along with me? By the dawn's early light. All right. That's fine. Now, I'm obviously not going fast enough. I'd have to take you to a pace where you really wouldn't be able to sing the Star Spangled Banner or anything else you want to sing with a comfort level, but you could talk comfortably. Sure. That's how you want to take that walk. And if you can do that, then you're going to boost that brain and leave the slow zone. Excellent. Thanks for being here. Thank you. All right. Next up is Kristen. She says her thyroid is in this slow zone. So if you want to join me, hit the restart button over there. Ooh. Come on over. And as you come over, think about when in your life you've noticed this slowdown. When has it taken advantage of you? Well, last year I turned 40, and around that time, it just seemed like my health just got – it just changed, and my metabolism went slower, and I started gaining weight and just feeling tired. And so that's basically when it all started for me. So as a doctor, I'm thinking, what are the clues of what's going on? And one of them you mentioned is that at age 40, it sort of started. A common complaint, and it's often occurring around age 40 because of this little bad boy. That is your thyroid gland. Your thyroid gland is located up in your neck. This is a very big one, right? It's supposed to be like a little butterfly hiding up in here. You really shouldn't see anything in your neck because your thyroid should be so small. But when you don't have the right nutrients for the thyroid, or if it's inflamed, it'll become like a goiter, not what you want. If you have a sluggish thyroid, which I can tell you all across America, please think about this. If you're 40, frankly even 30 or over, and you feel like your life is suddenly changing, you should first suspect your thyroid. Stop blaming yourself and start thinking about what might be happening with your hormones. If you want to get that sluggish thyroid going, I want you to take a sluggish thyroid selenium sundae. Now, selenium is a very interesting food substance. It's found in a lot of things that are healthy for us. So, come on over. For my sundae meals, I want you to take any mushroom you like. You can pick one that you like. You can take portobello. You can take crimini mushrooms over here. Shiitake's here. Take any one you want. Get about three cups. Chop it up. You like making pasta sauce or anything, sort of a big sundae meal in the family? Sometimes. You do. All right. So you mix this. You're going to mix a lot of mushrooms in there. I happen to love mushrooms. I want you to serve this to your family, but you need to get some as well to make sure you get that selenium into your diet at least once a week. Okay. If you do that, you'll be able to turn that thyroid back on again. Awesome. All right. I hope you enjoy that. Thank you. Next, I'm going to talk to Jean. She has a digestion problem that's putting her in the slow zone. So, Jean, why do you think that's an issue for you? I have no idea. The smallest thing will fill me up, so I don't know what's happening with my body right now. And are you bloating up and feeling big? Yeah, a little bloated. No matter what I eat, I just get full immediately. All right. Hit that restart button. Come join me. All right. She's leaving the slow zone, and as she makes her way over here, I'm going to show you and everybody else other than Jean about how we're doing things wrong in the way we're eating our food. You're going to restart your digestion by eating your breakfast as your biggest meal and your dinner as your smallest meal, which is the opposite of what we normally do, right? Normally, we have an itty-bitty breakfast because we're in a hurry trying to get out of the house to keep up with the family. Then we have a moderate-sized lunch, and then we really pig out for dinner. So let's get you out of that sluggish zone by rotating this. Can you hold that for me for a second? Hold it right like that. Go ahead. You can just hold the whole thing. Okay. All right. And I want this to be the standard. You're going to take breakfast and dinner and flip it up like this, and then your lunch will naturally stay just about where you are, so you don't have to change that very much. This is a couple things. First of all, think about it. If your body is used to converting food to energy, it's not going to have time to make it become bloated stuff in your belly. So you want to make most of your food in the morning when you can actually begin to use it for energy. It'll cause less of a clogging up later in the day. When your biggest meal is in the evening, it stays in your gut all night long. It's not being moved through that comfortably. And you get up in the morning, it's sort of plugging you up a little bit, and it'll make you really feel worn down. You won't have that pep that you want to have. Got it. Okay? So simple, easy to change. Finally, let me get to our last slow zone problem. It's a tired liver. For all of you who are in the slow zone, Marsha's speaking for you. Yeah. So Marsha, I want you to hit that restart button and drag your tired self over here. Come on. Now, liver's an interesting organ because it's so important for detoxifying us. Why do you feel like you're stuck in the slow zone? You know what? I wake up in the morning, I'm exhausted. I go throughout my day at work, I'm exhausted. By 10 o'clock, 11 o'clock at night, when I'm supposed to be ready to go to sleep, I'm very exhausted, but I still have a lot of stuff to do. Just always tired. All right. Well, I'm glad I'm talking about the liver with you because a lot of times it's up to what people are eating. Do you have a diet that's reasonably healthy, you think? Meh. What does meh mean? Are there words that go with that? There are. You know, sometimes it's healthy, sometimes it's not. It's not always healthy. All right. So sugary foods, fatty foods, they irritate your liver because your liver is so vital to making you get rid of all the toxins in your life and make you feel like you have the energy you should have and get out of that slow zone. You've got to restart the whole process. And you're going to restart your liver in particular by allowing it to regenerate itself, which it will naturally do. To do that, you need to take a daily spinach green drink. Okay. It looks like this. Go ahead and taste that. But the reason I'm giving you spinach is because it has something called glutathione in it, which is a very, very important detoxifying chemical for the liver. That's good. So if it tastes good, you'll do it. That's why I make it so it tastes good. Yeah. But in addition, I want you to make sure you get that spinach in one form or the other. You can't cook it, unfortunately, but at least once a week, I want you to get a little bit of that into your diet. If you do this, you'll take care of your liver. And by the way, all of these tips will help take us out of the slow zone by dealing with the major problems in our body to keep us stuck there as though we don't want to live in a scary place. We feel clogged up and bunched up and tired, et cetera. These are simple solutions to get you all there. Perfect. Should I share the recipe with everybody else? I think you should. All right. I'll put it on DrOz.com. In fact, all my total body restart tools will be there. We'll be right back. Coming up, a new risk for ovarian cancer. The reason may not be what you think. Even without a family history, women can be genetically predisposed. The latest findings. The potential to help you and everyone in your family. And the questions you need to ask your doctor. Next. The Ebola crisis. Over one million could be infected. What's being done to contain the outbreak? And how is the U.S. preparing to protect you? All new Oz. That's coming up tomorrow. Breaking medical news. A new risk for ovarian cancer. Even without a family history, women can be genetically predisposed for ovarian cancer. Gynecologic oncologist Dr. Diljit Singh is here to weigh in on the new research. So what are these latest findings? Some new research techniques are telling us that potentially one in five women who have ovarian cancer got it as a result of inherited predisposition. That's really exciting because it means that we may be able to prevent 20% of ovarian cancer in the future. And I think it represents the really earliest first step to maybe really identifying everybody at risk for ovarian cancer. So until this study came out, how would you normally tell if someone was high risk or not? We would think about family history. So a family history of ovarian cancer. Families with breast cancer, especially under 50. Potentially uterine cancer, colon cancer. Women who have never been pregnant or never had children are at increased risk. Women who are overweight and obese have an increased risk. All of those things would help us target women. So as you try to identify or figure out who's at high risk for cancer, how does the study change that equation? I think it tells us that there's even more women out there who have inherited predispositions. So we think that every woman who has ovarian cancer should consider genetic testing to help herself but also to help her family. And then women who have a family history should meet with a genetics expert to talk about what the genetic testing options are. When we talk about ovarian cancer risk, we're not just talking about relatives of ovarian cancer. In this study, we're looking at relatives that may have had colon cancer or uterine cancer or breast cancer. So if you have a relative of any of those cancers, especially all the female cancers, you should push them to get this test done. Is that true or not? Absolutely. I think if not get the test, talk to somebody. Talk to an expert about it so they can build a tree, figure out what all the pieces add up to. And I'll just bring it to life for you for a second. Let me show you what a cancer looks like. But if you know that you're at risk for this cancer, I want to understand what they can do differently based on this study. So let's show the picture, if you don't mind. Can you all see that? It's a large cyst. It looks like a balloon, but that's actually cancer. And the reason I wanted you to see this is because a lot of times it's hard for us to find these cancers early enough to prevent them from spreading. So we find them, but it's too late. And if we can actually use this research to find or identify women who are at risk, we can find these much earlier. So break it down for me. If you're watching this show right now, what would you do differently to figure out if you're at high risk? Be open with your family. Talk to your family members. That's something that people don't do. And if any of them have one of these more common cancers, like breast cancer, they should consider getting this testing done to see if your family has one of these risk factors. Absolutely. And then you have the potential to help you and everyone in your family. Right. Now, moving past genetic testing, what are the symptoms women ought to be looking for in a cancer which we know we can actually cure if we find it early? Bloating, abdominal pain, pelvic pain, feeling full or not being able to eat as much as you usually can, and then urinary symptoms. Urgency means, you know, like if you go to the bathroom all of a sudden you have to go right away. And then frequency, like just feeling you have to pee more often than usual. All of those things are things to pay attention to. And what if you're bloated because you had too much pizza last night? So, if you have a symptom once, which probably all of us have that symptom, any of those symptoms once, it's not as important as if it's new to you, you have it every day or every other day for at least two weeks. Then that's something you should talk to your doctor or nurse practitioner about. So, Dr. Singh, what do you think women can do to protect themselves so they don't get the cancer in the first place? The oral contraceptives are incredibly protective against ovarian cancer. Three to five years can decrease your risk from 30 to 50 percent. So, talking to your doctor about whether or not you're eligible to be on the pill is the number one thing I think of. Making sure you have a normal vitamin D level, that you're not low, that can be helpful. And then the usual things we think of. Eating more vegetables and fruits, having a normal body mass index, exercising on a regular basis. All of those things decrease a woman's risk. All right. Listen, we've got this one sheet. It is incredibly valuable. Take a look at it. It's on DrRoz.com. It walks you through all those cancer symptoms. This is a cancer that when I was being trained was called a silent killer. It's not actually a silent killer. It's a whispering killer. So, pay attention so you can find it. Bottom line, thank you for all the insights. This is genetic testing that is in the future of all of us as we figure out who's at high risk and who's not. We'll be right back. Coming up, even after death, your body has a lot to say. Get a unique inside look into a real-life autopsy. What the dead can teach you may actually save your life. They can help the living. Next. If you're addicted to medical mystery shows, like me, well, today I'm going to take you behind the scenes. Forensic pathologist, Dr. Judy Melinek, has given our cameras an unprecedented look into a real-life autopsy. Because what the dead teach her every day may actually save your life. Most doctors expect that they're going to go to work and be able to heal people. I know from the get-go I'm not going to be healing anybody today. I am a forensic pathologist, so that means I'm a medical detective. I do autopsies in order to find out why people die. Monday's the busiest day at the morgue. Anyone who dies by Friday afternoon and gets reported, the body will come into our office and be put on refrigeration. Deaths that are sudden, unexpected, or violent predominate. My father was a physician, and I grew up going through his medical textbooks and finding the human anatomy in the body so fascinating. Going into pathology is a culmination of that, because I get to see the anatomy better than any other doctor. A lot of what we do is we just follow the protocol, do it the same way for every single one, with minor modifications based on anatomy or based on the individual needs of the case. If it's, let's say, a homicide where there's trauma, we need to document a lot more. We need to take more photographs, things like that. The primary thing I love about my job is that it can help the living, that I get incredible satisfaction from knowing that my findings have resonance and repercussions for criminal cases as well as civil cases, as well as family members who are grieving. So some people talk to the dead, but Dr. Monick says she actually lets the dead do the talking. So the woman whose autopsy we were just watching, what was she telling you? She was in her 50s. She hadn't been taking care of her weight, and so she was overweight, and she was also a smoker. She came into the hospital after her family found her collapsed at home. So she was brought in, she was unresponsive, and she died in the emergency room. So it was a real mystery about why she died. This is a typical case that we would get at the coroner's office, because most of the cases that we get are not homicides the way they appear to be on CSI. They tend to be natural deaths that are sudden or unexpected. Let's walk through the autopsy. We've actually prepared some examples. Come on over. Dr. Monick, the first thing you'd examine inside a body like we just saw, what would it be? Well, one of the first things I take out is the heart, because the heart in many cases is the cause of death, and in the majority of cases in this country, people die of cardiovascular disease prematurely. Even women? Even women, especially women. So I would have looked at her heart. So I want you all to do a favor if you don't mind. Take your left fist and put it in front of your chest. That's about the size of your heart, and that's about where it's supposed to be. So in real life, it looks like this. Again, a heart the size of my fist, roughly speaking. Now, look what happens when the heart gets enlarged. This one's about twice the size, at least in comparison. This can happen because, among other things, high blood pressure damage from that makes the heart work harder. Eventually, the heart poops out. So that's why blood pressure is something we talk about on the show a lot, because something you can fix, but you don't even know. Most of you, frankly, don't even know right now if your heart looks like this or looks like this. So in trying to figure out the problem that was there and other hidden clues that may be inside the patient, what do you do? I will take out the organs and weigh them myself, but even when a person's alive, there are diagnostic tests, as you know, that can be done. Even on a routine chest X-ray, an enlarged heart will be bigger and take up more space. So even in a living person, there are certain signs that there is a pathology there, that there's a difference from normal to abnormal. Now, looking for hidden signs of high blood pressure, for example, which could manifest that in the heart, you say you look at the kidneys. Let me just show you what the normal kidneys are. You can show what you are sometimes looking for. Notice these normal kidneys, they're sort of plump, they're beige-looking, and they're pretty smooth. So when you see someone who's had kidneys damaged by high blood pressure, what does it look like? So it looks very different, and that's what we see over here. You can also see the aorta as well. So you'll notice on this specimen, which is a normal specimen, the aorta is nice and smooth. This is the largest blood vessel in your body, while in the person who has high cholesterol and high blood pressure, there's damage from the deposits of cholesterol in the vasculature, in the aorta, and that affects the kidneys. So look at the size of the kidneys. Can you all see these compared to each other? I mean, they're remarkably different. This is half the size. And the little, you know, it's sort of beaten up, almost little cobblestones there. That granular appearance shows up under the microscope as well. And so under the microscope, the glomeruli, which are the filtration units of the kidneys, are shrunken. Sometimes they're absent, and the blood vessels have lining in them from the damage from high blood pressure. So do you have your cause yet of death? Not yet. Not yet. So you keep looking. Keep going. All right. What's the next thing you look for? So in this particular patient, we had emphysema, which is damage to the lungs from smoking. So you had a normal lung, and you found… And what we found is this. So you can see the difference between a normal lung, which is a much paler color, and the damaged lung, which has holes in it, because it actually damages the alveoli, the sacs that allow us to absorb oxygen. And that's why we have all those holes, and that's also why it's black. It's the tar from the smoking. So did the smoking kill her? Not yet. Not the only thing. We have to look at the brain. The brain. All right. Let's go to the brain. You do this in all the cases you do? You have to look more and more and more? It's really important to look at all the organs, because otherwise you might say, well, the heart is the cause of death because the heart is in such bad shape. Or you'd look at the lungs, and you'd say the lungs are the cause of death. They're in bad shape. So just to recap, we've got a big heart. Yeah. We've got evidence of kidneys that have been beaten up, both of those from high blood pressure. Correct. We've got lungs that have changes from cigarette smoking. So we've already got a couple of culprits, but we don't actually know why she died yet. Not until we do the full autopsy and look at all the organs. All right. Let's go to the brain now. And here's the normal brain. It's symmetrical. You know, one side looks like the other. And in the case of this woman... In this case, what you can see is you can see bleeding. It's actually bigger on this side, so here you go. Oh, my goodness. There's the bleeding in the brain, and that's a sign of a stroke. So in this autopsy that we did, there's bleeding in the brain, and that's an indication that she had high blood pressure in the blood vessels of her brain that caused her to collapse suddenly at home, and that was the cause of death. A stroke. Have you ever been wrong about a diagnosis? I've made mistakes, but typically we catch them afterwards and additional information comes out. So, for example, in the book, Working Stiff, that I co-wrote with my husband, T.J. Mitchell, I describe a case where a woman was found at the bottom of the stairs, and we all thought initially that it was just a fall down the stairs. Fortunately, there were friends who called us and told us that her husband was the one who found her, and he's not supposed to be in the apartment. He doesn't even have the keys. So with that extra suspicion, I examined the body the next day. During the performance of the autopsy, the blood actually drains down the table, so bruises that were not visible during the first day are now visible the second day, and she had grab marks on her arms from where he had grabbed her. Oh, my goodness. So he killed her. You're not the judge. It's much more complicated than that. But the pathologists are saying that someone was grabbing her, and then she died soon after. So that's the question. And I've got to say, I rotated through pathology. I was always curious why people did pathology. You actually argue that the best part of being a pathologist is after you make the diagnosis. The most important thing about what we do is we communicate the findings to the family. So even what we found today, for instance, this would be communicated to the family so that they would have closure, so that they could understand what happened to their loved one, but also because that's their medical history. That becomes the important information that they can take to their doctor and pass on to the other family members so they can take care of their own health. Has anyone in the audience had a loved one have an autopsy, someone that you've lost? Yeah, there's like, you know, it's less than 10%, which is interesting because that's actually the exact same percentage nationwide. Less than 10% of us allow autopsies when we lose loved ones. They are incredibly helpful to a family, not just for the family history, but they give closure. And I think if the cause of death is not crystal clear, it ought to be something that you pursue. You can find a lot more about life as a medical examiner in Dr. Judy Melinek's new book, Working Stiff, which is fabulously written. I'll be right back. Next, are you waking up feeling pain in your jaw? Suffering from tooth dismay? What grinding your teeth can say about your health? The simple hands-on test to find out if you're a grinder and the easy solutions to put your mouth at ease. Next, the Ebola crisis. Over 1 million could be infected. What's being done to contain the outbreak? And how is the U.S. preparing to protect you? Plus, Robin Thicke's battle to get sober. All new odds. That's coming up tomorrow. Today, a health confession, and it's mine. This is a night guard, and I wear this night guard because I grind my teeth. Put it in like this. I don't really talk very well with this, so I won't put it in now. But if you wake up feeling pain in your jaw, your head, or pounding in your teeth, then this segment could be for you. Today, I'm showing you what grinding your teeth says about your health and what you can do about it. And to do that, I need to be joined by an assistant of the day. Now, I looked at the teeth anatomically, and I noticed 32 teeth in here. So if you're in seat number 32, come on down, because you're my assistant of the day. Welcome to the show. How are you? Thank you. What's your name? Limor. Yes. It's a very pretty red you have on, Limor. Well, thank you. So do you think of yourself as a tooth grinder? I am when I'm incredibly stressed. I feel it in the mornings. My entire jaw will be hurting. I'll have headaches. I'll think that it's a cavity or something of that sort, and it takes a while until it clicks, and I figure out that I'm grinding my teeth at night. May I look at your teeth more carefully? Please. Here, smile to that camera right there. So if you look at Limor's teeth, they're a little bit flat. Let me show you a couple of things. Most folks who grind their teeth don't even know it, so I'm glad you have some awareness of it, and that's because we grind our teeth usually when we're asleep, and there's some abnormal bites that can make it worse. For example, you can have, I show some pictures for everybody to look at at home especially. There's overbites like this. You see that over there? There's an underbite. It looks like that. You can have crooked teeth or missing teeth like this, and when the teeth aren't aligned, anything that puts more stress on them can really cause a lot of discomfort for you. So as I look at your teeth and I see a little bit of that flattening, you know where I see that a lot too? Where? In me. Ah, twins. The flat teeth. In fact, sometimes it looks like this. This is actually an image that some of you may see is familiar. This is an image of someone who's been grinding a lot. You see how the top of the teeth is completely flat? That's me and you in another decade if we don't take care of ourselves. Oh, goodness. And when you flatten your teeth like that, because you're grinding it, one of the leading causes is stress, subconscious stress that we're unaware of. But when we push down our teeth like that, it causes all kinds of problems. What stresses you out? I'm a teacher, so work. A teacher. What grade do you teach? Sixth. Well, thank you for doing that. Thank you. But I'll tell you, my sixth grade teacher told me, because we thought we were so hot, he says, if this is the cream of the crop, where do I go to vomit? Sixth grade was a tough year for teachers, I thought. Yeah, it's a tough year for the kids. So let me show you why stress can cause so much of a problem with our teeth. And you're going to help me with this. This is a little demonstration. This is both of our teeth, and a lot of other people out there who are joining us have similar scenarios. So you're going to control the top tooth. And when we sleep at night, we naturally, once in a while, touch our teeth. That's not the problem. The problem is that all day long, you're under stress. The alarm goes off. And you begin to have that happen. Go ahead and you do it. All right. And then your mind's racing. You've got to get to school to those kids. And then the kids aren't paying attention. And then by the time you get to work, you've got 20 emails down there. And that's even before noon. And then a stack of bills when you get home. And when you finally crawl into bed at night. When finally stress should be completely done, you're ready to relax. Instead, all that anxiety that's built up, take it away, does this. Oh, gosh. And at nighttime when you sleep, you do much more than you do during the day. And you flatten these out so they begin to look the way they did. In fact, what ends up happening sometimes, if I can take this, is you begin to go. And you actually shift your teeth. And you'll get cracks, especially down at the base of the tooth. And really significant destruction. And you're completely unaware of it. This is why dentists oftentimes are pushing you to do more about this. So I've got some simple tips to help everybody out if you're a grinder. And I think there's one test that everyone should do right now. So put down what you're doing. Take a second step back from everything you're doing. In fact, folks at home as well. Everyone in the audience, join me with this. Put your hands on your face like you're saying, oh, my. But instead of saying, oh, my, feel the muscle beneath your hands. And then grit your teeth. Bear down. Like you're going to the bathroom. But don't go to the bathroom. You feel that muscle under there? That is the strongest muscle in the body. And that exertion that you put on your teeth through that muscle, which you use, again, subconsciously when you're asleep at night especially, can create incredible tenderness in that space, but also begin to cause some damage to the teeth that I mentioned here, including cracking teeth. You lose teeth from this. So come on over. A couple basic solutions. The mouthguard that I showed you earlier is an excellent one. I hate wearing mouthguards. I've been a terrible mouthguard wearer. I had to go through three different versions before I found one that I like. But I recommend you find a nightguard that fits your teeth and makes you happy and start wearing it if you're a grinder. Again, look in the mirror and see if your teeth are flat and you'll see. Second is issues that you do just before bedtime can hurt you. So what's your normal ritual before you go to bed? Floss my teeth, brush my teeth. I do like to take a cup of decaf tea to bed because it's very comforting and soothing. So I do do that and then try and just avoid any technology that will really distract me and keep me up. How about a shot of alcohol to relax from those sixth graders? Oh, goodness. No, not at night. Good. All right, so there are a couple things. Caffeine is a problem. Alcohol is a problem on both of those. And so I would suggest you stay away from caffeinated products. Decaf tea is perfect. Chocolate has caffeine in it as well, so be careful. Alcohol is a no-no because although you think you're relaxing, you're actually messing up your sleep cycle a little bit. Okay. So no caffeine after 2 p.m. and certainly no wine late in the evening or any other alcohol. There's one last thing that I want to recommend that you do. Yes. Do you drive to work? No, subway. Subway. All right, so I drive to work, and I'm a terrible driver. I get in the traffic, and I get stressed, and it wears me down. There's a little trick that I picked up. Take the bottle of wine. All right? Don't drink it. Have someone else drink it for you. Then you take the cork. Here's one for you, and here's mine. Thank you. And you take the cork, and everyone can do this. You can use your fingers if you're Italian, but you can, yeah. But take the cork, put it between your upper and lower teeth vertically like this. And when you do this, it's pretty cool. When you do this when you're driving, people don't bother you. For more advice on my grind test and other solutions, you go to DrAz.com. I'll be right back. There's a trick that you should know about this. Now we want to hear from you. Do you grind your teeth at night? I do. My fiancee always complains about it, so I bought a mouthpiece. Not the most glamorous thing I own, but it keeps her happy. Share your story with us on Facebook.com.com.com.com.com.com.com. Coming up. It's no secret that I love to eat fish. Dr. Az scales down all you need to know. Which fish is the safest? Is fresh better than frozen? And what you need to look for when you're buying it. Dr. Az's cook better, live better. Stay tuned. It's no secret that I love to eat fish. When I recently learned I have high levels of mercury in my blood, I decided to take a look at what fish I should eat. So, who better to help than world-renowned chef and restaurateur, Ben Pollinger. Welcome to the show. Hey, doctor. Ben feeds me periodically, then he set up his own little fish market here for all of us to understand more about how we should buy fish correctly. These are all low-mercury options. They are. These are great options to avoid getting the mercury bioaccumulating in your system. So walk me through what we should be looking for if we're trying to buy healthy, fresh fish that'll taste good too. Looking at fresh sardines, shrimp, oysters, freshwater trout, and salmon. All great options. And how do you know if they're fresh or not? What are the little tips? Some of the things you're looking for with fresh fish are you're looking for the fish to sparkle. Here, you can see the shine, you can see the sparkle. As the fish ages, it's not going to sparkle as much. It's gonna look a little bit more dull. You're looking at the eye, that the eye is clear and it's not sunken. You're looking for it to be plump and bright. Does that apply to people too? Yes. You're looking at the gills underneath, that the gills should be bright red. They don't want to be brown. And when you press the fish like this, where you press should give, but then it should come right back. It should spring right back. All right. So you prepared something, a dish that actually, I adore, sardines. Yes. And people oftentimes recoil from sardines. I adore them for many reasons, but I think if you don't like them, you probably haven't had them prepared correctly. So what do you got for us? We've got fresh sardines. And if they need to be patted dry, you can pat them dry with a paper towel because we're gonna be broiling them. And then the moisture on there is going to keep you from getting a little bit of brownness and caramelization on it. We're gonna season the sardines with a little bit of sea salt, little bit of pepper, and we're gonna drizzle them very lightly with a little bit of extra virgin olive oil. And they're gonna broil pretty quick because these, as you see, they've already been butterflied. So they've been filleted. There's no bones, but they've been opened up. These are gonna take about two to three minutes underneath your broiler. Any way you wanna cook them is gonna turn out fantastic. These little tidbits of information are vital because most of us don't know how to make fish the right way and for the amateurs in the audience, myself included, Ben's given us a lot of really cool tips. Okay, so what do you need to put on top of them? We're gonna do a sauté, real Mediterranean style here. Some figs, arugula, a little bit of walnuts and mint. So we're gonna warm up the figs. You're not really looking to cook them too much to where they get too soft, but you just wanna warm them up very lightly. We're gonna take some arugula. We're gonna add the arugula. And that's gonna start to wilt. You only have two minutes to do this, right? Because the fish is almost ready. Yes. All right. A little bit of salt and pepper right here. As the arugula starts to wilt, you're gonna add some walnuts. And I learned a great trick from you, actually. Something you taught me. We take the walnuts and we soak them overnight in water, which helps them to become a little bit more digestible. I told you it would work. I listened. I told you. I listened. We don't talk enough about walnuts on this show. Now, if you wanna grab a little bit of mint right there, add a little bit of mint to this. Mint's gonna give it some vibrancy, some freshness. And what's this? That's lemon vinaigrette we're gonna add right at the end. Oh, got ahead of myself. That's okay. That's wilted. Then. Literally two minutes is right. Yeah, very, very fast. The arugula is very soft. And again, the figs, just wanna warm them through. The walnuts gonna give you a little bit of crunch. The mint is gonna give you some vibrancy. And then if you'd like to go ahead and put a filet. When you're in the restaurant, do you ever use your hands like this? Sometimes we do. I knew it. We usually wear gloves. I knew you'd do that. Per New York City health code. Okay. Then we're gonna take our lemon vinaigrette, little lemon zest, olive oil, and a little bit of fresh lemon juice. And we're just gonna drizzle it right on top of the fish. So I love it's not a lot. That way you actually taste the fish, but it gives that little bit of a hint. Just a touch. Okay, now. And then enjoy. This is sardines, by the way, you can get sardines fresh. I actually eat them out of a can. A lot of times. They're good too. Find ways of getting them. Now you've got one other quick tip for us on salmon. Again, this is a mistake that a lot of us make, cooking something as commonly served as salmon. So what are you gonna make? We've got wild Alaskan king salmon, and we're gonna prepare it in a salad with mushrooms and dill. But you're gonna bake the salmon, right? Yes, we are. And why? In my new cookbook, School of Fish, I'm demystifying how to cook fish. This is the book, by the way, it is very good, yeah. Baking is the easiest way for you to learn to cook fish. If you feel intimidated about cooking fish at home because you're almost impossible to burn it. I always have to tear my salmon apart to see if it's raw or not. Depends what you like. I've got a couple tips in the book too. You can go for pressing on your hand. If you want to take your hand and you just want to kind of leave it a little bit limp. In the oven. Right here, when it's limp, right there between your forefinger and your thumb, that's gonna feel raw. Close it very lightly without pressing. That's gonna be about medium rare. Tighten it up a little bit. That's about medium well. And clench your fist. That's well done. I like that. So that's a good way to. The fish roll. The pollinger fish roll. Exactly. Again, just a little drizzle of olive oil. Okay, a little olive oil. And we're gonna put this in the oven. For a filet about this thick, which is about an inch thick, it's gonna take about 13 minutes in a 350 degree oven. And then you're gonna let it chill. You can either let it chill to room temperature and serve it kind of lukewarm, or you can actually do this the day ahead. Either way about it, it's very simple. We've got our baby spinach. We've got some fresh sliced mushrooms. Little bit of dill. You want to drizzle a little bit of the vinaigrette. This is a mustard red wine vinaigrette. It's a surgical drizzle. You got a little bit of extra virgin olive oil, a little bit of mustard. And one more time. We're gonna take this. Is that okay or not? Yeah, that's okay. It tumbled. If you want to flake the fish a little bit too, you can take a fork and you can flake it a little bit into some pieces. Make it a little bit easier to eat. Ben, thank you. And it's as simple as that. Thank you for demystifying food in a very tasteful way. You can find all these recipes on DrOz.com. And for more great recipes like this, check out Ben Bollinger's new book, School of Fish. It's the perfect book if you're new to cooking fish. We'll be right back. Now you have plenty of fish options. Do you have a favorite seafood recipe? I was never a big seafood fan, but I tried Dr. Oz's recipe for butterfly shrimp and potatoes. Love it. Share your recipe on Facebook.com slash Dr. Oz. Dr. Oz's continuing coverage of the Ebola crisis. It's spreading faster. Over one million could be infected by January. As the death toll rises, what's being done to contain the outbreak? And how is the U.S. preparing to protect you? Plus, he's the latest celebrity to fall victim to drugs and alcohol. Inside Robin Thicke's battle to get sober. All new Dr. Oz. That's coming up tomorrow. Time for In Case You Missed It. You can target a slow zone in your body and restart it today. For example, if you're feeling like your brain is in a fog, you can add coconut oil to your morning coffee. Instead of adding some of the other fats, like creams that you shouldn't be putting in there, coconut oil can increase the brain's super fuels and help fight off inflammation, and coffee's already been shown to have protective benefits for the brain and can boost long-term memory. So, put them together. In fact, combine it with an 18-minute after-dinner walk. That can boost the size of your brain's memory center so you can actually remember what's going on, including what's on the grocery list without writing it all down. Or, if your digestion's slowing down, which has happened to a lot of folks, and that's in your slow zone, then flip the size of your breakfast and your dinner. If this is what you normally do, which is what we mostly in America do, a small breakfast because you're rushing, then a bigger lunch, and a huge, humongous dinner, your body can't convert that very readily. It gets all stopped up. So instead, flip it, make your dinner your smallest meal, and make your breakfast your largest meal. And when you flip these, you end up with a much more manageable structure, plus your body will use up all this energy in the morning and in the afternoon. It won't end up bloating you up at the end of the day. My entire total restart for the body is on DrRoz.com. Check it out. Next, if you grind or clench your teeth like yours truly, there are a few things you can do. This is my custom mouth guard. It took me forever to find one that worked for me, but it does, after a while, get the, you know, grow on you, so to speak. And you can use this to help prevent some of the grinding that can hurt our teeth and cause headaches and the like. You also want to avoid alcohol and caffeine, especially late in the evening. You can finally train yourself to relax your jaw. If you're like me, you need some practice. Take a cork, get rid of the wine. Don't drink it at the same time. And then put it in your mouth like this. I almost swallowed it. And if you put it in vertically like that, it'll actually relax your jaw. I keep this in the ashtray of my car when I drive to work. I use it to relax in my most stressful time of day, which is the commute. And if you're talking about breaking news today, new risks for ovarian cancer. A new study estimates that one in five women with ovarian cancer has inherited genetic mutations that increase the risk of the disease. The best way to protect yourself today is oral contraception, but we're getting much better at figuring out who's gonna get this terrible ailment. It's also important to know the warning signs, because if you know them, you can take something that's whispering to you and you can hear it better. The symptoms are bloating, pelvic or abdominal pain, trouble eating or feeling full quickly, or urinary retention or frequency. These symptoms last for more than two weeks. So again, that's critical. It's gotta last for two weeks. It could be a sign of ovarian cancer. Can you all see that? Well, that's actually cancer. Finally, because I've got high mercury levels, I wanted to revisit what kinds of fish you should eat. Stick with fish that's high in omega-3s and low in that mercury, and options of salmon and oysters and trouts, but shrimp, of course, work, but sardines are my favorite. They're fabulous in a bunch of ways. You can get them canned and it makes it very inexpensive as a tool. If you're gonna buy fresh fish, make sure the eyes are translucent and they get that nice little shine and they don't smell too much. That's the sign of a fresh fish. And we learn about ways of cooking them. They're super, super simple, like baking salmon. That's a very easy way to start off if you're not a great chef of fish. Now, finally, I want you to be careful about what you buy online, especially weight loss pills. There's some dubious people online that prey on folks like you who are trying to do the right thing for your health. Sometimes they even make it seem like I'm trying to endorse their products. I don't. To see a full list of our trusted sponsorship partners, please go to DrAz.com and I'll see you next time.