A new report from the Endocrine Society says its not just superstar athletes and celebs who are frequent abusers of anabolic-androgenic steroids, human growth hormone, insulin-like growth factor-1 and other body-building substances.
Around 3 million regular fitness buffs pop or inject these drugs. Most arent aware of their potentially lethal side effects or their association with infertility, sexual dysfunction and violent or suicidal behavior. So here are some safer ways to truly achieve a younger RealAge.
Do strength-building exercises plus aerobics: Use weights or resistance bands in three weekly sessions of 10-20 minutes; focus on core muscles. Walk 10,000 steps or do other aerobic activities daily (one minute of aerobic exercise is equal to 100 steps).
Eat muscle-friendly foods: Drinking a glass of skim milk after exercise and eating fish soon after strength-training increases muscle mass. And dont overdo protein (that post-workout whey powder may be too much); balance it with nine servings of fruits and veggies daily.
Take supplements daily: 1,000 IU of vitamin D-3 (1,200 IU if youre over 60); 25-100 mcg of vitamin B-12 if youre 65-plus and it isnt in your multivitamin; and 600 mg algal oil DHA omega-3 or 900 mg if youre 60-plus. (The alternative is three servings of salmon a week.) Also, talk to your doc about taking two low-dose aspirin with half a glass of warm water before and after.
Mehmet Oz, M.D., is host of The Dr. Oz Show, and Mike Roizen, M.D., is chief medical officer at the Cleveland Clinic Wellness Institute. To live your healthiest, visit sharecare.com. Distributed by King Features Syndicate, Inc.