Best-selling author and medical doctor, Andrew Weil revealed his five new essentials on a recent episode of The Dr. Oz Show, along with some other tips for optimal health and healing.

Most people don’t realize the body’s ability to heal itself, and how important lifestyle choices are, Weil told Dr. Oz.

“Most diseases that kill and disable people prematurely in our culture are lifestyle diseases that could have been avoided if people made better choices,” he said. “People expect quick fixes and don’t want to do the simple lifestyle changes that take a little more time to work but ultimately are much better.”

Here are his 5 new essentials:

— Iodine – Weil explained most women are deficient – as many as 1 in 3 – and it’s a multi-purpose mineral that keeps everything functioning, including the heart, brain and stomach. The body can’t make it, so we need to rely on food or supplements. Iodized salt is one way to get it, as well as dairy, tuna, sardines, mackerel and shellfish. However, the best was is through seaweed, and Weil recommended capsules of kelp extract.

— Pistachios and DGL Supplements – These can help with digestion, according to Weil. Pistachios are full of fiber and minerals, and recent research shows they are a good pre-biotic. One serving is 47 nuts, and has 158 calories. Also, 85 percent of the fat is not saturated, so it’s good for the heart. The DGL supplements are good for those who suffer from heartburn or acid reflux disease. The usual dose is to chew one or two tablets before meals and at bedtime. It is made from an extract of licorice that increases mucus coating in the stomach and lower esophagus to protect tissues from irritation like stomach acid, he explained.

— Dial Down Stress – Since not everyone is open to meditation, Weil said people can dial down their stress in less than a minute by performing palm reflexology. In the palm of the hand, between the thumb and the pointer finger, massage the area with pressure and in a circular motion. Then go to the tops of the fingers and massage and gently pull them. Additionally, he recommends de-stressing with his “4-7-8 breathing technique” – inhale through the nose for a count of four, hold your breath for a count of 7, and blow air out of your mouth making a whoosh sound to a count of eight. He calls this a “natural tranquilizer for your nervous system.

— Raw Food – While Weil does not recommend a total raw diet, since some food is actually more nutritious when cooked, he does recommend some things be eaten raw. Tomatoes and carrots are actually more nutritious when cooked, but greens, including asparagus are great raw. He recommends dipping the raw asparagus, which is rich in folate and essential B vitamins, in salad dressing. Also, raw garlic is very beneficial. Crush it and let it sit 10 minutes. Then add it to a salad dressing, to tomato sauce at the end of cooking, or crush it and add it to toast. Weil said he eats raw garlic when he feels a cold coming on.

— CoQ10 – This is a supplement Dr. Weil recommends everyone take as it protects the heart and the brain, and the body can’t afford to live without it. It is actually an anti-aging supplement because it protects the cells in the body from oxidative stress – especially the heart – and also regulates metabolism. Additionally, as the body ages, it makes less CoQ10, and anyone taking a statin drug should be supplementing because these drugs cause the body to make less as well. Weil recommends 120 mg per day.

In addition to his five new essentials, Dr. Weil also offered some other tips based on viewer questions, and his own personal routine. These include:

•  Soaking in a warm bath is one of the best remedies for aches and pains.
• DMSO solvent penetrates the skin very fast for things like tennis elbow.
•  Eucalyptus oil is very good for the respiratory system, so he recommends putting a few drops in a pot of boiling water on the stove and steaming.
• Enhance health by adding Asian mushrooms to your diet, including shitake and maitake.
• Add probiotics to your daily routine to restore the friendly bacteria in the stomach. Make sure it has a combination of lactobacillus and  lacto bifidobacterium.
• To boost memory, add a alpha lipoic acid supplement – start with 100 mg per day and increase to 400mg per day.
• Siberian Ginseng supplements can boost energy.
• Strawberries and oranges help to keep teeth white and protect the enamel.
• To lower cholesterol, take red yeast rice supplement in combination with CoQ10.

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