As we age, our bodies change, and prioritising our health becomes even more important. One area that often goes overlooked but plays a vital role in our overall well-being is our gut health.
The gut microbiome and ageing
The gut, also known as the gastrointestinal (GI) system, houses trillions of microbes - bacteria, viruses, and fungi - collectively called the gut microbiome. These tiny organisms play vital roles in digestion, vitamin synthesis, immune support, and can potentially impact a wide range of health conditions, like heart disease, cancer, and COVID-19.
Alicia Romano, a dietitian at Tufts Medical Center in Boston and a spokesperson for the American Academy of Nutrition and Dietetics, emphasises the significant role of the gut in our well-being. Besides digestion and nutrient absorption, the gut communicates with the brain and influences immune activity, muscle contractions, fluid secretion, and houses over 70% of our immune cells.
However, as we age, the diversity and quantity of beneficial gut bacteria decline, promoting harmful bacteria. This imbalance can lead to weakened immune function, increased inflammation, and cognitive decline.
Encouraging findings
According to a published study in Nature Metabolism (February 2021), older adults whose gut microbiome composition changed the most over time lived longer than those whose gut microbiome had fewer changes.
A recent study published in May 2023 by researchers from the University of Copenhagen discovered a unique combination of intestinal bacteria and bacterial viruses among 176 healthy Japanese centenarians. According to Postdoc Joachim Johansen, the first author of the new study, they have intestinal bacteria that produced brand new molecules that made them resistant to disease-promoting microorganisms, probably one of the things that cause them to live longer than others.
Associate Professor Simon Rasmussen, the study’s last author, pointed out that high microbial diversity, usually associated with a healthy gut microbiome, was found in these centenarians. And he expects people with a healthy gut microbiome would be better protected against ageing-related diseases.
Improving gut health naturally
Want to diversify your gut microbiome and reap the health benefits? It's all about lifestyle. Research shows that a healthy lifestyle can boost your microbiome and protect your health.
Eating a gut-friendly diet
To promote good gut health, focus on a well-balanced diet with fibre, antioxidants, and probiotic-rich foods. Incorporate fruits, vegetables, whole grains, and legumes for their fibre content, which nourishes beneficial gut bacteria and supports regular bowel movements.
Include fermented foods like yogurt, sauerkraut, kimchi, and kombucha to introduce probiotics and beneficial bacteria to the gut.
Traditional Chinese Medicine suggests consuming more cooked foods, as they are easier for digestion. Raw and cold foods require more effort for digestion, so warming your food can help break it down and improve assimilation.
Managing stress levels
Chronic stress can disrupt the balance of gut bacteria and harm gut health. Practice stress management techniques such as meditation, deep breathing exercises, or engaging in activities that bring joy and relaxation to promote a healthy gut.
Exercise often
Regular exercise benefits both our physical and gut health. Studies have shown that physical activity increases gut microbiota diversity, promoting overall health. Incorporate activities like walking, swimming, cycling, or yoga into your routine for a happy and healthy gut.
Research has found that longer workouts and high-intensity aerobic training contribute the most to gut bacteria diversity and function. Lean individuals tend to experience greater gut health benefits from exercise than those with overweight or obesity.
Stay hydrated
Aim to drink at least 8 cups of water daily to support optimal digestive function and maintain regular bowel movements.
Limit alcohol intake
Excessive alcohol consumption can negatively impact the gut microbiome, leading to conditions like gastritis and intestinal inflammation. Research suggests that this kind of inflammation alters the microbiota—including how well it works—and can throw it off balance. Limit your alcohol intake to maintain a healthy gut.
Get quality sleep
Quality sleep is important for the gut-brain connection and overall gut health. Ensure you get 7-9 hours of sleep each night to give your body and gut microbiota time to regenerate and restore.
Consider probiotic supplements
Consider taking high-quality probiotic supplements if you’re having trouble getting enough through your diet. Consult your healthcare professional for the best option suited to your needs.
As we age, taking care of our gut health is essential for overall well-being. Eating gut-friendly foods, managing stress, staying active, and trying natural strategies can boost our gut health and improve our ageing process. The gut-brain connection is potent, and a healthy gut unlocks the secret to a happier and more satisfied life. Let’s start this journey towards better gut health together and embrace the benefits of ageing gracefully.
Note:
This article provides general information and broad consumer knowledge about various health topics. It is not a substitute for professional medical advice or treatment. Always consult a qualified healthcare provider before starting any new healthcare regimen or if you have questions about a medical condition or treatment. Never disregard or delay medical advice based on information obtained from an article.