50+ Wellness: What Works and What Doesn't

(This article has been updated as of Dec 4, 2020. Covid has now dramatically accelerated the already growing trend toward online wellness coaching and age group-specific guidance on healthy habits. To address these needs directly I have launched a comprehensive online program for Boomers like me with my longtime colleague and favorite healthy eating expert , Anne Moselle, R.D. Check it out here.)

This month’s AARP Bulletin (yes, I receive it; no, I don’t usually read it) has a cover story that caught my attention:

“Health Fixes – What Works (and what not to waste a nickel on) to Help You Live Longer and Better”

The actual article separated items covered into health “fads”, “fails” and “fixes”. Among those of greatest interest to me to compare with research and anecdotal information I’ve seen and heard were the items below, separated into their respective categories and classified as either a fad, a fail or a fix (as determined based on the input of the experts the article quoted):

For a stronger heart –

Coconut Oil (fad)

Antioxidant Supplements (fail)

High Fiber Junk Foods (fail)

Fish Oil Tablets (fail)

Nuts (fix)

Variable Intensity Interval Workouts (fix)

For a slimmer physique –

Paleo Diet (fad)

Cleanses and Detox Diets (fail)

Keto Diet (fail)

Weight Loss Supplements and teas (fail)

Mediterranean Diet (fix)

The fads were basically deemed currently popular but with limited proven value or with an inadequate volume of data to make a conclusive judgment about their efficacy for general use.

The fails were judged so based on the lack of research supporting the effectiveness of each item for its intended use, and, in some cases, either direct research suggesting its ineffectiveness or even raising concerns about potential negative effects.

The fixes are well documented and proven as sound, practical and effective solutions, but not necessarily widely practiced (interval workouts, nuts and the Mediterranean Diet).

I agree with the conclusions they drew. Supplements are big business but are often not effective in pill form, while foods rich in the substances (antioxidants, fish oil) are much better vehicles for delivery because of improved absorption and other properties present in the foods like vitamins and minerals that complement the substance ingested.

So here are the take-home messages:

1. There’s no real substitute for a balanced, nutrient-rich diet. The body is coded to use vitamins, minerals, protein, fiber and water to regulate and enhance biological processes and optimize physical capacity. Radical restrictions of food groups or substrates (carbs, fat or protein) are not best for either health or athletic performance and are often very difficult or impossible to sustain long-term.
2. Short, higher-intensity exercise periods result in higher fitness levels. In fact, the higher outputs of effort result directly in increased capacity for that more intense level of effort, which is the foundation of the basic work -> recovery -> improved capacity exercise model.

Just as it is in your childhood, young adulthood through middle age and beyond, the 50+ body wants high-quality movement and high-quality fuel. There is no quick fix.

And for those who do the work and reap the benefits, the results are well worth the effort.

Dan Taylor, ACE, NASM-CPT, is owner and head trainer at Pleasanton-based Tri Valley Trainer. They provide personal training and small group fitness solutions at their studio and a premium, innovative, medically endorsed web-based group coaching wellness program for the over-fifty tribe.