If you believe that food is medicine, then it’s clear that many Americans desperately need a new prescription. Experts say that sticking to a healthy diet can greatly reduce the risk of obesity, heart disease, diabetes, and certain types of cancer, according to the Centers for Disease Control and Prevention (CDC). However, the majority of Americans are not receiving the necessary nutrition and are instead consuming excessive amounts of unhealthy food.
Dr. Brett Osborn, a board-certified neurosurgeon in West Palm Beach, Florida, and author of “Get Serious, A Neurosurgeon’s Guide to Optimal Health and Fitness,” states that nutrition plays a crucial role in 80% of one’s overall health, and obesity can cut nearly 10 years off a person’s life. He suggests that by following some basic nutritional principles, individuals can extend their “health span,” which is the length of time they remain free from disease and fully functional.
Dr. Osborn, who is also the founder of a preventative health care and anti-aging facility called Senolytix, recently shared with Fox News Digital the 10 most critical nutrition mistakes people are making and the changes they should make. Here are some of the mistakes and recommendations:
Mistake No. 1: Consuming excessive sugars
Dr. Osborn describes excess sugar consumption as “the root of all evil.” He explains that sugar causes a rapid rise in blood sugar levels, leading to inflammation and damage to arterial walls. It also hinders fat burning and promotes fat production. He recommends limiting simple carbs like bread, pasta, rice, and candy, and consuming only carbohydrates with a glycemic index of 40 or less.
Mistake No. 2: Neglecting portion control
Dr. Osborn suggests being mindful of portion sizes and eating slowly to allow the brain to sense fullness and generate a satiety signal. He advises stopping eating before feeling full and chewing food at least 20 times before swallowing.
Mistake No. 3: Not eating enough protein
Dr. Osborn emphasizes the importance of consuming enough protein to prevent muscle loss. He suggests a daily intake of at least 0.75 grams of protein per pound of bodyweight, or 1 gram for those doing intensive strength training. Vegans are urged to find alternative protein sources to avoid becoming unhealthy.
Mistake No. 4: Avoiding fat altogether
Contrary to common belief, Dr. Osborn states that fat is not inherently bad. Consuming fat with low-glycemic index carbohydrates or protein does not inhibit fat burning. Instead, it encourages the body to continue burning fat. He suggests choosing anti-inflammatory fats such as omega-3 from fish or algae, or omega-9 from olive oil.
Mistake No. 5: Not consuming enough vegetables
Dr. Osborn points out that many Americans neglect vegetables, which are rich in essential vitamins, minerals, and fiber. Vegetables promote optimal biochemistry, gastrointestinal health, and satiety. He recommends consuming five servings of vegetables daily, and suggests blending them into smoothies or drinking low-sodium vegetable juices for those who struggle with the taste.
Mistake No. 6: Not getting enough fiber
Dr. Osborn highlights the insufficient fiber intake among Americans and its negative consequences. Fiber slows the absorption of sugar into the bloodstream, lowers the glycemic index of food, and reduces the risk of bowel cancer. He advises choosing fibrous vegetables like lettuce, broccoli, and spinach, or supplementing the diet with powdered fiber sources.
By addressing these common nutrition mistakes, individuals can improve their health, increase their lifespan, and reduce the risk of chronic diseases. It’s time for Americans to prioritize their nutrition and make healthier choices for the sake of their well-being.
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