I recently came across some eye-opening information about how we can lead healthier, longer lives. Did you know that the average life expectancy in the United States has dropped to 76.4 years? This is according to a data from the Centers for Disease Control and Prevention (CDC) in December 2022. But here’s the exciting part. Many experts, including board-certified neurosurgeon Dr. Brett Osborn, , believe that we have the power to extend our lifespans by making some key lifestyle changes.
In this blog post, I’m going to share Dr. Osborn’s top five daily health habits that he recommends to help us live longer, healthier lives.
1. Taking Charge of My Health:
Dr. Osborn’s first piece of advice really hit home for me. He stressed that while it’s important to consult with healthcare professionals. We must also listen to our bodies and be proactive in identifying potential health risks. Standard health check-ups often miss silent killers that can do their damage before symptoms appear. So, it’s essential not to rely solely on doctors or online information and instead take responsibility for our own health.
“Don’t think that your doctor is going to find all your risk factors and save you from a heart attack or stroke. More often than not, that doesn’t happen,” he warned. “These are silent killers that can do their damage before someone experiences symptoms.”
2. The Power of Early Testing:
The second habit Dr. Osborn highlighted is the importance of early testing to identify risk factors for age-related diseases. He recommended six crucial blood tests that provide invaluable insights into our health. These include the Lipid Profile, Vertical Auto Profile (VAP), C-Reactive Protein (CRP), Homocysteine, Hemoglobin A1C, and Vitamin D3. Taking these tests early and seriously can be a lifesaver.
- Lipid Profile – also known as a lipid panel or cholesterol panel, is a blood test that measures the levels of different types of lipids (fats) in your bloodstream. It provides important information about your cholesterol levels and helps assess your risk of heart disease and other cardiovascular conditions.
- Vertical Auto Profile (VAP) – is an advanced and comprehensive blood test used to assess a person’s lipid profile, which includes various components related to cholesterol and lipoproteins in the blood. The VAP test provides more detailed and specific information about cholesterol levels compared to a standard lipid profile.”I would strongly consider VAP testing in lieu of the standard lipid profile if you have high blood pressure, diabetes or a family history of heart disease or stroke,” Osborn said.
- C-Reactive Protein (CRP) – is a substance produced by the liver in response to inflammation in the body. It is commonly used as a marker of inflammation and can be measured through a blood test. Elevated CRP levels may indicate the presence of inflammation in various medical conditions, including infections, autoimmune diseases, and cardiovascular diseases.
- Homocysteine – is an amino acid produced in the body as a byproduct of protein metabolism. Elevated levels of homocysteine in the blood are associated with an increased risk of cardiovascular disease and other health problems. Testing homocysteine levels can be useful in assessing cardiovascular risk and certain medical conditions. “Elevations in homocysteine are associated with a variety of diseases, including heart attack, stroke, Alzheimer’s disease and osteoporosis,” Osborn said.
- Hemoglobin A1C (HbA1c) – often referred to as A1C, is a blood test that measures the average blood sugar (glucose) levels over the past two to three months. It is used to assess long-term blood sugar control in individuals with diabetes and helps healthcare providers determine how well diabetes is being managed. “This test doesn’t lie,” Osborn said. “It is an average, a wide-angle lens, not an instantaneous snapshot like a fasting glucose level. You want this level to be as low as possible.”
- Vitamin D3, also known as cholecalciferol, is a fat-soluble vitamin that plays a crucial role in the body’s calcium absorption and bone health. It is synthesized in the skin when exposed to sunlight and is also obtained through dietary sources and supplements. Vitamin D3 helps regulate calcium and phosphate levels in the blood, which are essential for maintaining strong and healthy bones. Additionally, it has other important functions, including supporting immune system function, promoting cell growth, and contributing to overall well-being.
3. The Supplement Boost
Dr. Osborn also emphasized the role of supplements in complementing our diet and exercise routines. While supplements can’t replace a healthy lifestyle, they can optimize our health. He shared his top 10 nutritional supplements, including Omega-3 fatty acids, Resveratrol, Green tea extract, Vitamin D3, Curcumin, B-complex, Vitamin C, Vitamin E, Magnesium, and Probiotics. It’s not a quick fix, but the right supplement regimen can maximize our efforts.
Positive Effects:
- Omega-3 Fatty Acids: Support heart and joint health, reduce inflammation.
- Resveratrol: Antioxidant properties, potential cardiovascular benefits.
- Green Tea Extract: Rich in antioxidants, may aid in weight management and heart health.
- Vitamin D3: Essential for bone health, immune support, mood improvement.
- Curcumin: Anti-inflammatory, potential for joint and digestive health.
- B-Complex: Vital for energy metabolism, nerve function, mood enhancement.
- Vitamin C: Boosts the immune system, supports skin health.
- Vitamin E: Antioxidant, potential for heart and skin health.
- Magnesium: Essential for muscle, nerve, and bone health.
- Probiotics: Promote digestive health and support the immune system.
Negative Effects:
- Omega-3 Fatty Acids: Excessive doses may lead to bleeding.
- Resveratrol: Long-term safety is not well-established.
- Green Tea Extract: Excessive caffeine intake can cause side effects.
- Vitamin D3: Overconsumption can lead to toxicity.
- Curcumin: High doses may cause gastrointestinal issues.
- B-Complex: Generally safe but excessive intake of specific B vitamins can be harmful.
- Vitamin C: High doses can lead to gastrointestinal discomfort.
- Vitamin E: High doses may interfere with blood clotting.
- Magnesium: Excessive intake can cause gastrointestinal issues.
- Probiotics: Generally safe but may cause initial digestive discomfort in some individuals; rare risk of infection.
It’s important to emphasize that supplements should be used judiciously and in consultation with a healthcare provider. The best way to meet your nutritional needs is through a balanced diet. If you’re considering taking supplements, discuss your goals and concerns with a healthcare professional to determine the most appropriate and safe approach for your individual health. Additionally, be cautious about exceeding recommended dosages, especially with fat-soluble vitamins like D and E, as excessive intake can be harmful.
4. Exercise for the Brain:
Did you know that our brains benefit from exercise too? Dr. Osborn highlighted how both physical and mental activities can forge neural pathways, preventing age-related cognitive decline. Learning new skills and staying physically active are key to keeping our brains sharp and preventing diseases like Parkinson’s and Alzheimer’s. “Physical exercise and critical thinking both forge neural pathways in the brain,” he said.
5. Understanding the Glycemic Index:
Lastly, Dr. Osborn introduced the concept of the glycemic index (GI), a tool to help us understand how different foods impact our blood sugar and insulin levels. By choosing foods with lower GI values, we can better control glucose levels and reduce the risk of conditions like diabetes. It’s a simple yet effective way to make healthier food choices. He also said, “Tight glycemic control is primarily a function of several interrelated factors, such as ingestion of low-GI foods, lean body mass and daily exercise.”
Dr. Brett Osborn’s insights have given me a fresh perspective on how I can take control of my health and potentially add more healthy years to my life. These five habits, from listening to my body to understanding the glycemic index, are actionable steps that anyone can incorporate into their daily routine. It’s a journey towards a longer, healthier life, and I’m excited to start.
