Aging, they say, is an art – and like any masterpiece, it requires just the right blend of elements. And as it turns out, one of the most essential elements is something quite extraordinary that resides within you – a bustling metropolis of microorganisms within your gut.
Yes, you read that right. Inside your belly, there exists an intricate microscopic universe that might just contain the secret to aging with grace and vitality.
In this blog, we’re going to explore the fascinating link between your gut microbiome and healthy, happy aging. Let’s dive in.
What Is the Definition of Aging? Understanding the Aging Process
The biological definition of aging refers to the progressive and time-dependent deterioration of an organism's structure and function at the cellular, tissue, and organ levels. Put simply, aging is like the gradual wear and tear your body experiences as you grow older – causing your body to change and not work quite as well as it used to.1
There are many, many factors that all come together to dictate exactly how each and every one of us age. Things like our genetics, our diet and exercise habits, our exposure to environmental toxins, and numerous other factors all play a role in how our cells slowly begin to decline and wear out as we inevitably age.
But there’s another more recent theory that’s emerged onto the scene that might just give us a little more insight into the aging process and what we can do to slow it down. This new theory is called the microbiome theory of aging – and it has everything to do with the ecosystem of microbes that call your gut home.
Understanding the Human Gut Microbiome
Your gut is teeming with trillions of microscopic organisms that collectively make up an ecosystem that’s referred to as your gut microbiome. While these little microbes tend to get the bulk of the attention when we talk about your gut microbiome, they are actually only part of the equation. In reality, your gut microbiome ecosystem includes a few critical components.
Let’s dive a little deeper into each of these components and how they are designed to work in a healthy gut:2,3,4,5,6
Gut Microbiota
Your gut microbiota or gut flora refers to the various bacteria, viruses, fungi, and other microbes that have set up shop in your digestive tract. These little organisms within your gut interact with your body in countless and complex ways – influencing just about every facet of your health and well-being.
This relationship between your own cells and your gut flora is designed to be mutualistic or symbiotic – meaning you both benefit. You provide shelter and food for these microbes and they, in turn, work in harmony with your own cells to keep things running smoothly.
Epithelial Cells
Your epithelial cells are the single layer of cells that line your gut – with each cell being packed in tightly to form a strong barrier. To keep these cells bound tightly together, your body produces tiny proteins known as tight junctions. Tight junctions act sort of like a “ziplock seal” between adjacent cells – tightly binding them together and strictly regulating the passage of nutrients and other compounds from your gut to your bloodstream.
Mucus Layer
Your epithelial layer is lined with a layer of mucus that’s designed to:
- Protect epithelial cells from exposure to pathogens, waste, and other harmful substances
- Lubricate your intestinal walls to allow the passage of food and waste without abrading your epithelial layer
- Assist in the transport of nutrients and other compounds
- Serve as an environment for the gut microbiota to thrive and function properly – with over 99% of all gut microbes residing within this outer mucosal layer
This mucus layer is a critical component of your microbiome.
Postbiotic Metabolites
When the microbes within your gut break down food (namely dietary fiber and compounds found within plants known as polyphenols) and carry out their day-to-day processes, they release a slew of compounds known as postbiotic metabolites. Some of the most important postbiotic metabolites include:
- Short-chain fatty acids
- Antimicrobial peptides
- Essential nutrients
- Neurotransmitters
- Antioxidants
- Exopolysaccharides
Each of these metabolites exerts a wide range of health-boosting effects. Now that you have an understanding of the different components of the microbiome and how they are designed to work, let’s zoom in on what happens when this delicate ecosystem gets thrown off balance and how it impacts the aging process.
Gut Dysbiosis and Inflammaging: How the Gut Microbiome Impacts Aging
Gut dysbiosis is simply a disruption or imbalance in your gut microbiome. If any component of your gut microbiome becomes damaged or dysfunctional, it can set off a cascade of events that can accelerate aging. This process goes something like this:7
- Inflammation: Inflammation is your immune system's response to a perceived threat.
- Increased zonulin and increased intestinal permeability: In response to inflammation, your cells secrete a compound known as zonulin which degrades the tight junctions that hold your gut epithelial cells together tightly. As these tight junctions become impaired your intestines become more permeable – more freely allowing substances to sneak past your gut barrier and into your bloodstream.
- Increased circulating lipopolysaccharides: Certain bacteria in your gut produce a harmful substance known as lipopolysaccharides or LPS that is designed to stay sealed up tight in your gut. As intestinal permeability increases, these toxins can push their way into your bloodstream – further spiking systemic inflammation.
- Immune suppression and tissue damage: As systemic inflammation climbs, your immune system becomes suppressed and tissue damage incited by inflammation is accelerated.
- Inflammaging: This tissue damage triggered by inflammation promotes cellular breakdown, increases the risk of developing chronic disease, and promotes the aging process via what’s known as inflammaging.
When we break down the domino effect that gut dysbiosis can have, it makes sense how the health of your microbiome can have a monumental impact on the process of aging. So with this knowledge, what can we do to heal the gut and create a thriving microbiome to promote healthy aging?
How to Heal Your Microbiome for Healthy Aging
If you want to pump the brakes on aging, reduce your risk of developing chronic disease, and hang onto your youthful glow and vigor for many years to come, you simply can’t afford to ignore the health of your gut and your microbiome. Some of the very best ways to keep your gut happy and healthy and prevent inflammaging include:
- Eat a gut-friendly diet: A diet full of a variety of fruits and veggies that contain fiber and polyphenols provide the fuel your beneficial gut microbes need to thrive
- Minimize gut-irritating food: On the flip side, avoiding highly processed foods full of chemicals, refined oils, and artificial flavors will help minimize any inflammation within your gut
- Bolster your gut lining: Keep the cells that make up your gut barrier strong and well-fed by incorporating nutrients like those found in Collagen Boost and Gut Shield
- Support your gut mucus layer: Ensure your mucus layer is functioning optimally by adding in nutrients like those found in Gut Calm and Saccharo Force
- Ensure you’re having regular bowel movements: If you’re not going to the bathroom at least once per day, it might be useful to add in an Essential Fiber supplement and Motility Booster to get things moving
- Reduce exposure to dysbiosis-promoting toxins: Minimize your exposure to environmental toxins by making low-tox swaps and helping your body detox by incorporating things like sauna therapy and detox binders
- Soothe inflammation: Help your body address any inflammation by incorporating inflammation-soothing supplements like Cyto-BLOX and Gut Immune
- Reinoculate with beneficial bacteria: Once you’ve created a supportive environment for them to thrive, it can be helpful to reintroduce friendly bacteria by taking Daily Probiotics and Spore-Based Probiotics
- Focus on rest and de-stressing: Sleep deprivation and chronic stress can put a major damper on your gut health – so be sure you’re logging adequate sleep and managing stress
If you want to dive deeper into ways you can support your gut health, I’ve got loads of gut-based resources you can check out over on the blog. And be sure to check out my favorite gut-supporting supplements over on my online store.
Your Gut Is the Key to Happy, Healthy Aging
Aging doesn't have to be a battle against time – it can be a graceful dance with it. And nurturing your gut health and the trillions of tiny microbial friends that reside within you may be one of the most empowering steps you can take on this path. If you’re ready to embrace happy, healthy aging, I’ve got you covered.
If you head over to my blog and browse through my YouTube channel, I’ve got loads of resources to help you create a lifestyle full of vitality and vigor – mind, body and soul. And if you want to take it even deeper and really tap into your sense of purpose, connection, and vibrant health, you’ve got to check out my new book Unexpected: Finding Resilience Through Functional Medicine, Science, and Faith. I poured my heart and soul into this book with the hopes of helping you create a life full of health, resilience, and love no matter where you’re at in your journey right now.
Now it’s time to hear from you. Were you surprised to learn how intricate of a role your gut can play in the aging process? What are your favorite tips to keep your gut happy and healthy? Leave your questions and thoughts in the comments below!
Resources:
- Aging: The Biology of Senescence – Developmental Biology – NCBI Bookshelf (nih.gov)
- Integrative Medicine – A Clinician's Journal – Home (imjournal.com)
- Introduction to the human gut microbiota – PMC (nih.gov)
- Physiology and Function of the Tight Junction – PMC (nih.gov)
- Fight them or feed them: how the intestinal mucus layer manages the gut microbiota – PMC (nih.gov)
- Postbiotic Metabolites: How Probiotics Regulate Health – PMC (nih.gov)
- Integrative Medicine – A Clinician's Journal – Home (imjournal.com)
* These statements have not been evaluated by the Food and Drug Administration. The product mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is not intended to replace any recommendations or relationship with your physician. Please review references sited at end of article for scientific support of any claims made.
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