I was at a social event last night and the conversation around me shifted to a discussion of the far-reaching benefits of probiotics. Sometimes, it is difficult for an epidemiologist to stay silent when these sort of subjects come up. The “proven” advantages for your well being that these types of products offer are hard to argue against, particularly the ones that “they” have found. I can never argue successfully against those “they”s. After all, “they’ve shown . . .”

People, particularly those with time on their hands and expendable income, are always looking for that next thing that will make them healthier and, maybe, even happier. I understand that urge. Perfectly reasonable. Also, perfectly elusive. Perhaps nonexistent. Let me tell you, the pathway to health and fitness is not the exercise machine advertised by all those hot young people sweating in their luxurious homes. It is not Cross Fit (that’ll quickly get you into an orthopedic surgeon’s office). It is not vitamin supplements or the paleo diet or the protein diet or the Dr. Phil diet. And, it is certainly not probiotics. Not across the board, anyway.

Probiotics are live microorganisms that are found in products such as yogurt and dietary supplements. Science has known for many decades that many microorganisms are beneficial to humans and other species, particularly those microbes that live in a healthy gut. Much of the advertising around probiotics began, and continues, to focus on improving digestion and, in fact, the science does support using probiotics for certain digestive problems. Well-conducted studies have shown that the use of probiotics can reduce antibiotic-related diarrhea in certain patients. Some antibiotics really tear up your digestive tract and kill much of the natural flora. Probiotics may help to regenerate these helpful microbes more quickly, helping the patient regain their natural digestion. Apparently, probiotics also reduce the risk of death from sepsis in pre-term neonates (an incredible important finding).

However, and this is important, there is no evidence that probiotics show any benefit for individuals with normal, healthy digestion. Probiotics do not reduce your risk of colds or the flu, don’t improve your skin tone, won’t make you taller, nor reduce the risk of baldness. Probiotics are not a panacea. My advice, if you’re having some digestive problems unrelated to some chronic conditions, try some yogurt for a few days. It couldn’t hurt. However, massive amounts of yogurt or probiotic pills for someone with healthy digestion is a waste of effort and money.

Nutritional supplements, radical diets, exercise gadgets, fasts, and colon cleanses are not the way to your optimal health. If something is advertised frequently on television, beware. If something is advertised at 3 in the morning on television, run away. Healthy living is not really complicated, but it takes a certain amount of diligence and sacrifice. Here’s what you do.

DO NOT SMOKE – Obvious in this day and age, however, people still smoke. Young people, old people, poor people, and people in certain areas of the South still smoke at levels above 20%. Smoking is linked to emphysema, many cancers, diabetes, and odor. Yes, smokers, you smell – your hair, your clothes, your breath, your skin, your car, and your house. So, if you won’t stop smoking for your health, do it for personal hygiene.

EAT WELL – Nothing radical. Eat good foods. Reduce salt. Reduce fried foods. Eliminate sugared drinks. Watch your portions. Lower your consumption of red meat and increase your amounts of fruits, whole grains, and vegetables. That’s pretty much it. Don’t go nuts, but eat some nuts.

EXERCISE REGULARLY – Develop an exercise program that includes some weight training and some cardio that gets your heart beating. Once you get your regimen – don’t hate it. If you hate working out, you won’t work out. Find something that you like to do that gets you moving and do it. In a way, I’m lucky. From age 8 when my Dad took me down to sign up for PAL basketball until now, I’m never happier than when I’m in a gym. I know, though, that most people consider exercise a chore. If you find a way to make it fun and a little bit of a challenge, exercise will work wonders for your body and your mind. Try to remember this phrase I just made up, “Just do it.” I certainly am clever. Maybe I’ll put that on some posters and place them around where people exercise. Nah, that’s crazy.

MODERATE ALCOHOL INTAKE – Unless you have a problem, don’t try to swear off all alcohol. I hate to have to tell you that the long held belief that a glass or two of wine each day actually makes you healthier has been debunked. There’s really no way any longer to claim that alcohol is good for you. Still, the evidence is pretty clear that less than 10 drinks a week without any binge drinking is not going to do much harm for most of us. If you drink 2 drinks every night and a few more on weekends, though, you need to take a cold look at your drinking.

STAY CONNECTED – We are social animals. As such, most of us need to interact and connect with real people on a regular basis (not Twitter and not Facebook). The evidence in clear – staying in touch with people leads to happier and longer lives for most of our species (dogs and cats too, it seems).

DO SOMETHING YOU LOVE – I don’t know if this falls under healthy or happy or general welfare or what, but if you’re going to be around for 7 or 8 decades find something that brings you joy and do it. I’m not saying this particular endeavor has to be your vocation (how many of us really get paid to do something we love?), but it should be something to which you can devote some time and attention and bring you fulfillment. My father had carpentry projects around the house. My mother loved to read. For me, it must be athletic competition. I’ve done it for over a half a century and never been paid a dime. Must be love. I hope you already have a pursuit that you love. If not, go looking and find one.

That’s it. I’m done. Healthy isn’t that complicated or that hard, but it seems to take some level of dedication. Hope you succeed.