The average life expectancy in the US. has fallen to 76.4 years, as per recent data from the Centers for Disease Control and Prevention (CDC). But some experts assert that adopting specific lifestyle habits could potentially extend one’s lifespan and improve overall health.
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Neurosurgeon Dr. Brett Osborn spoke to FoxNews about ways to keep your mind and body healthy.
1. Take a proactive approach to your health
Dr. Brett Osborn encourages peoples to take proactive steps in safeguarding their health. He stresses the importance of self-awareness and urges people to listen to their bodies.
Dr Osborn cautions against solely relying on doctors or online sources for health information, emphasizing that self-monitoring and early risk detection are vital.
He said: “People who wait for their annual check-up to find out what’s going on with their health are making a terrible mistake. A lot can go wrong in the year or two between visits to the doctor, and lack of persistent attention or procrastination can kill you.”
2. Blood tests
Identifying risk factors is pivotal in preventing heart attacks and strokes, notes Dr. Osborn. He suggests undergoing regular blood tests and interpreting the results seriously. “Taking these tests early — and taking the results seriously — can save your life.”
He recommends getting tests such as Hemoglobin A1C, cholesterol tests and Vitamin D3. Vitamin D3 deficiency is associated with stroke, insulin resistance, , coronary artery disease and cancer, according to Dr. Osborn.
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3. Leveraging Nutritional Supplements
While not a replacement for proper diet and exercise, Dr. Osborn recommends nutritional supplements as an essential part of a holistic wellness routine. He advocates for supplements that combat free radicals, oxidative stress, and inflammation — factors associated with age-related diseases. Among his top 10 recommendations are omega-3 fatty acids, resveratrol, and green tea extract.
But he added: “Supplements will not remedy your elevated blood sugar, blood pressure, gouty arthritis and hypertension — only you can. There is no easy way out.”
Most people do not need to take vitamin supplements and can get all the vitamins and minerals they need by eating a healthy, balanced diet. Many people choose to take supplements but taking too much or taking them for too long could be harmful. Always consult your doctor.
4. Exercising the Brain
Dr. Osborn emphasizes the importance of exercising the brain through both physical activity and mental challenges. He notes that physical exercise and critical thinking contribute to the development of neural pathways, helping to combat age-related brain atrophy.
Synapses formed during exercise reduce inflammation and enhance learning, with potential benefits in preventing neurodegenerative diseases like Parkinson’s and Alzheimer’s.
“Exercise can enhance both learning abilities and memory,” Dr Osborn explained. “Learning a new skill can also ‘turbo-charge’ the brain.”
There’s some evidence to suggest that rates of dementia are lower in people who remain mentally and socially active throughout their lives.
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It may be possible to reduce your risk of Alzheimer’s disease and other types of dementia by:
- reading
- learning foreign languages
- playing musical instruments
- volunteering in your local community
- taking part in group sports, such as bowling
- trying new activities or hobbies
- maintaining an active social life
Interventions such as “brain training” computer games have been shown to improve cognition over a short period, but research has not yet demonstrated whether this can help prevent dementia.
5. Understanding Glycemic Index
Dr. Osborn highlights the significance of glycemic index (GI) in managing blood sugar and insulin levels. The glycaemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own.
Carbohydrate foods that are broken down quickly by your body and cause a rapid increase in blood glucose have a high GI rating. Some high GI foods are:
- sugar and sugary foods
- sugary soft drinks
- white bread
- potatoes
- white rice
By evaluating the impact of foods on blood sugar, individuals can make informed dietary choices. Low-GI foods lead to controlled glucose levels and reduced insulin production. Dr Osborn advises incorporating vegetables into daily meals for long-term health benefits beyond weight loss.
“While low-glycemic index carbohydrate consumption facilitates weight loss, eating your daily vegetables has far greater, life-extending effects,” he added.
Low GI foods, which cause your blood sugar levels to rise and fall slowly, may help you feel fuller for longer. This could help control your appetite and may be useful if you’re trying to lose weight.
Some low GI foods, such as wholegrain foods, fruit, vegetables, beans and lentils, are foods we should eat as part of a healthy, balanced diet. However, using the glycaemic index to decide whether foods or combinations of foods are healthy can be misleading.
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Foods with a high GI are not necessarily unhealthy and not all foods with a low GI are healthy. For example, watermelon and sometimes parsnips are high GI foods, while chocolate cake has a lower GI value.
