I’m sure you know a glazed donut loaded with refined carbs and sugars isn't doing anything to improve your daily nutrition. But what's the impact of such a routine over the course of three decades?
That's what researchers from Tufts and Harvard wanted to know, so they analyzed data from the Nurses’ Health Study that looked at the nutritional habits and health outcomes of more than 47,000 women.
It turns out that when you're in middle age, eating unrefined carbs loaded with fiber — which are found in 100% whole grains, fruits, and vegetables — increases your likelihood of healthy aging by a whopping 37%. (Healthy aging was defined as the absence of 11 major chronic diseases, lack of cognitive problems and impaired physical function, and good mental health.)
Conversely, eating refined carbs and only a few grains, fruits, or vegetables robs you of years of good health.
Want to increase that 37% improvement in your chances for a younger, healthier second half of your life? Here’s how:
• Add 10,000 steps (or the equivalent) to your daily routine, along with two strength-building workouts per week.
• Talk to your doctor about taking bovine colostrum and omega-3 supplements, as well as baby aspirin or colchicine to fight inflammation and boost immunity.
• Get recommended annual check-ups, vaccines, and screenings such as mammograms and prostate-specific antigen blood tests.
• Get seven to nine hours of sleep nightly.
• Cultivate a posse and a purpose.
In addition, you can keep your eye on the cutting-edge developments such as therapeutic plasma exchange, which may improve your quality of life and extend your lifespan. The benefits are outlined in my book "The Great Age Reboot. "