Efficacy of lifestyle changes in modifying practical markers of wellness and aging

Abstract

Purpose: To determine the efficacy of asking people to add fiber, exercise, and stress management to their lifestyles to enhance markers of wellness and aging.

Methods: A 10-week, randomized control study conducted in a wellness center in St Petersburg, Florida. Participants were adults aged 21 to 65 years who exercised fewer than 3 days per week. Fifty-six subjects were randomized to a control or an intervention group. Subjects followed a diet with > 30 g of fiber and < 16 g of saturated fat daily and were taught to reach 70% to 85% of their maximum heart rate 5 to 6 days per week and to perform strength training 3 days per week. They were also asked to participate in 10 to 20 minutes of stress management activities daily. The study was designed to determine changes in body composition, maximal rate of oxygen consumption (VO2 max), total cholesterol: high-density lipoprotein (TC:HDL) ratio, and cognition.

Results: Initial analyses with analysis of variance (ANOVA) comparing the intervention group to the control group showed significant improvements in TC:HDL (8.9% average; P = .02) and change in weight (2.3 kg average; P = .016). When the groups were compared, the improvements in cognitive flexibility and VO2 max with ANOVA were not significant (P = .17 and P = .11, respectively). Additional independent t tests showed decreases in TC:HDL of 8.9% (P = .02) and TC of 7.3% (P = .001) for the intervention group compared to the control group. A mean increase of 29% in VO2 max of intervention subjects who exercised aerobically for at least 30 minutes 5 days/week was significant (P = .02) compared to the control group. Over the 10 weeks, the control group showed no significant change in lipids, body composition, cognition, and fitness, whereas the intervention group showed decreased body mass index (BMI) of 0.72 (P = .02), weight loss of 2.3 kg (P = .016), and decreased body fat of 1.6% (P < .0001). In the intervention group, those with a BMI > 24 who exercised 5 to 6 days/week lost 4.8 kg and 4.1 kg in body fat. Also, in the intervention group, several of the cognitive scores showed statistically significant improvements from baseline: mental speed (4.6%, P = .014), reaction time (4.5%, P = .023), and cognitive flexibility (11.7%, P = .019), but none of these cognitive changes was significant with independent t testing when compared to the control group.

Conclusions: A diet high in fiber and low in saturated fat combined with strength training, aerobic activity, and stress management activities improves fitness and several markers of wellness and aging.