In our pursuit of a long and vibrant life, there are myriad factors at play, from our genes to the choices we make. If you're on a quest to maximize your chances of enjoying a ripe old age, read on for invaluable insights from a neurosurgeon.
Life often throws us curveballs, and some aspects, like a high-stress job, may seem beyond our control. However, the key to a longer and healthier life lies in taking charge of what we can control – our lifestyle choices, physical well-being, and mental health. While genetics and unforeseeable events may play a role, crafting a daily routine that prioritizes your health is a powerful way to boost your chances.
To provide you with expert guidance, Dr. Brett Osborn, a board-certified neurosurgeon, section chief at St. Mary's Medical Center, and president and founder of Senolytix, a preventative health care and anti-aging facility in West Palm Beach, Florida. Dr. Osborn shares five practical tips for a longer, healthier life.
Advocate for Your Health Taking ownership of your health is paramount. Good health results from diligence and a keen awareness of factors that may increase your risk of age-related illnesses like strokes and heart attacks. Insulin resistance, prediabetic conditions, and uncontrolled blood pressure can all contribute to these serious health issues.
Dr. Osborn advises, "Everyone should own—and use—a blood pressure cuff and home glucose monitor. For less than $50, everyone can identify and then potentially treat (with the assistance of their provider) these two main risk factors for the diseases that statistically kill most Americans, heart and stroke."
Embrace an Anti-Inflammatory Diet Your dietary choices wield significant influence over your health. An anti-inflammatory, low-glycemic index diet can help maintain stable insulin levels, promote fat metabolism, and reduce inflammation – a root cause of numerous age-related ailments.
You are what you eat. Many foods in the American diet, such as synthetic sweeteners, fried foods, refined flours, antibiotic-packed animal products, and artificial additives, can cause inflammation. Incorporating anti-inflammatory foods like raw oats, blueberries, tart cherries, wild salmon, dark chocolate, ginger, green tea, beets, peppers, broccoli, and black beans into your diet can make a substantial difference in your health and longevity.
Prioritize Daily Exercise Regular physical activity, particularly strength training, contributes to muscle mass maintenance as you age. It also bolsters brain health through the release of "brain-derived neurotrophic factor (BDNF)," according to Dr. Osborn. This chemical messenger supports the formation of neural connections – the foundation of learning.
Strength training can also lead to a longer life, as indicated by research published in the Journal of the American Heart Association, which suggests that those who engage in moderate strength training tend to live longer. Incorporating aerobic activities is an added bonus!
To maximize the benefits of daily exercise, Dr. Osborn recommends maintaining mobility and flexibility, learning proper exercise techniques, and adopting a holistic approach to fitness. "In order to maximize the benefits of strength training, you must overload the working muscle properly and intensely," he emphasizes. "Exercise should be challenging. If it's not, you might not be doing it correctly and may not reap its many rewards."
Consider Supplementing Wisely Supplements can help you mitigate the risk of disease and optimize your biochemistry. Dr. Osborn explains, "Even the 'healthiest' individuals may have biochemistry imbalances. For instance, those with low mineral intake might benefit from magnesium supplements. Aging individuals with declining hormone levels who experience fatigue and weight challenges may find life-changing improvements through testosterone, progesterone, or estrogen replacement."
Tackle Stress Head-On While short bursts of stress are part of life, chronic stress demands attention. "Chronic stress leads to elevated cortisol levels, resulting in increased blood sugar and blood pressure – conditions you want to avoid," warns Dr. Osborn. "Excessive cortisol in circulation also harms the brain, disrupting healthy sleep patterns and memory formation. Sleep deprivation further exacerbates the situation by triggering increased cortisol release from the adrenal glands."
In your journey toward a longer, healthier life, taking control of your well-being, making mindful dietary choices, staying active, considering appropriate supplements, and managing stress are your allies. While some factors may remain beyond your control, these actionable steps can enhance your quality of life and increase your chances of enjoying the gift of longevity."