Find out how to improve your health in less than one week 

By Sara Reistad-Long Woman’s Day

“To reach a health goal, you need to figure out a very simple step that you can do every day and can be proud of,” says Dr. Oz. That’s why he created this plan with the simplest moves you can make to improve five key aspects of your health: your metabolism, your immunity, your brainpower, how you sleep and how you age. Try one new tip every day, and at the end of the week, you’ll be on your way to a healthier, more energized you!

Day 1: Boost Brain Power

EAT: Celery. It contains luteolin, a nutrient that has antioxidant and anti-inflammatory properties and may help prevent the plaque buildup in the brain that can lead to Alzheimer’s.

DRINK: White tea. It contains theanine, which has been shown to increase the brain wave activity associated with improved attention.

DO: Cook with coconut oil. It has a type of fat that’s immediately shuttled to your blood for your brain to use as fuel. Use in cooking or mix 1 tsp into oatmeal.

Day 2: Rev Your Metabolism

EAT: Chili peppers. Capsaicin, the compound that makes peppers hot, can boost your metabolism by more than 20%. Also be sure to eat lean protein at every meal. Your body uses seven times as much energy to digest protein like chicken and turkey as it does to digest fat or carbohydrates.

DRINK: A glass of water. When your body doesn’t have enough water, your metabolism slows down.

DO: Strength-train. Doing so builds muscle, which helps you burn more calories. Do resistance training at least twice a week for 15 to 20 minutes.

Day 3: Strengthen Your Immunity

EAT: Garlic. It boosts your immune system by increasing the production of disease-fighting white blood cells.

DRINK: Anything with Vitamin C. Try orange, grapefruit or papaya juice. Vitamin C is crucial to helping your immune system function well, and people who regularly get vitamin C in their diets have shorter colds with milder symptoms.

DO: Schedule a 30-minute walk. Make an appointment to work out. Research shows that people who exercise regularly have fewer colds than those who don’t (or hardly ever) break a sweat.

Day 4: Sleep Like a Baby

EAT: Wheat germ. These small flakes are made from the most vitamin- and mineral-rich part of the wheat kernel, and they’re high in vitamin B6, which can help alleviate stress and anxiety. Try having 1 tsp on yogurt or cereal about an hour before bed.

DRINK: Cherry juice. Tart cherry juice is rich in melatonin, a hormone that helps regulate your internal clock. Drink an 8-oz glass (try it mixed with seltzer) two hours before bedtime.

DO: Wear an eye mask. It’s important to block out extra light. Even the smallest sliver of light can stimulate your nervous system and disrupt your sleep.

Day 5: Slow Down Aging

EAT: Walnuts. They contain biotin, which strengthens nails and may help thinning hair. They also have omega-3s, which may help reduce wrinkles.

DRINK: Dr. Oz’s “green drink.” It’s packed with antiaging antioxidants. Mix 2 cups spinach, 2 cups cucumber, 1 head of celery, ½ tsp gingerroot, 1 bunch parsley, 2 apples, the juice of 1 lime and the juice of 1 lemon in a blender. Makes 3 to 4 cups.

DO: Get your vitamin D level checked. Women with the highest levels of vitamin D will have about five extra years of cell division, finds a new study. When your cells can’t divide, the effects of aging become more noticeable.