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The secret to successful aging may lie in part in your gut, according to a new report. The study showed that by analyzing the trillions of bacteria, viruses and fungi that live in the intestinal tract, it is possible to predict the likelihood of a long and healthy life.
As people age, the composition of this complex community of microbes, collectively known as the gut microbiome, tends to change, according to a new study published in the journal Nature Metabolism. And the bigger the change, the better it looks.
Changing Gut Bacteria Through Diet
In healthy people, the microbial species that dominate the gut during early adulthood make up a smaller and smaller part of the microbiome in the following decades, while the percentage of other, less common species rises. But the study found that in less healthy people, the opposite happens: the composition of their microbiomes remains relatively static and they tend to die earlier.
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Study co-author Sean Gibbons, associate professor and microbiome expert at the Institute for Systems Biology in Seattle, said the new findings suggest that the gut microbiome, which is constantly changing during aging, is a hallmark of healthy aging. non-profit biomedical research organization.
“A lot of aging research deals with bringing people back to a younger state or turning back time,” he said. “But the point here is very different. Maybe a healthy microbiome for a 20-year-old is not at all healthy for an 80-year-old. It seems like it’s good to have a changing microbiome as you get older. It means that the bugs in your system adapt the aging body.” .
Scientists were not sure whether changes in the gut microbiome promote healthy aging or vice versa. But they saw signs that what happens in people’s guts can directly improve their health. For example, they found that people whose microbiomes shift into specific profiles with age have higher levels of health-promoting compounds in their blood, including compounds produced by gut microbes that fight chronic disease.
Scientists have suspected for some time that the microbiome plays a role in aging. For example, studies have found that relatively lean and physically active people age 65 and older have higher amounts of certain microbes in their guts than less fit and healthy seniors. People with early signs of weakness have less microbial diversity in their guts. By studying the microbiomes of people of all ages, scientists have discovered patterns that run throughout life. The microbiome undergoes rapid changes during development during the first three years of life. It then remains relatively stable for decades as people gradually experience changes in their composition as they reach middle age, which accelerates into old age in healthy people but slows or is static in healthy people.
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Although no two microbiomes are the same, people have about 30 percent of the gut bacteria species on average. A few particularly common and abundant species, along with a smaller number of other species found in varying combinations in each individual, make up the “core” set of gut microbes in each of us.
To better understand what happens in the gut as people age, Dr. Gibbons and colleagues, including the lead author of the new study, Dr. Thomas Wilmansky, looked at data from more than 9,000 adults whose microbiomes were sequenced. . Their ages range from 18 to 101 years old.
About 900 of them are elderly people who undergo regular examinations in clinics to assess their health status. Dr. Gibbons and his colleagues found that starting in middle age, around age 40, people begin to show significant changes in their microbiomes. The strains most prevalent in their gut tended to decline, while other less common strains became more prevalent, causing their microbiomes to diverge and become increasingly different from others in the population.
“We found that people diverge over the different decades of their lives – their microbiomes become increasingly unique,” said Dr. Gibbons.
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People with the greatest changes in their microbial composition have better health and live longer. They had higher levels of vitamin D and lower levels of LDL cholesterol, a type of blood fat, and triglycerides. They needed less medication and had better physical health with faster walking and greater mobility.
The researchers found that the blood of these “unique” individuals had higher levels of several metabolites produced by gut microbes, including indoles, which reduce inflammation and preserve the integrity of the barrier that covers and protects the gut. In some studies, scientists have found that giving indole to mice and other animals helps them stay young, allowing them to be more physically active, mobile, and resistant to disease, injury, and other stresses in old age. Another metabolite identified in the new study was phenylacetylglutamine. It is not clear exactly what this compound does. However, according to some experts, it helps to live longer, as studies have shown that northern Italy has a very high proportion of centenarians.
Dr. Wilmanski found that people whose gut microbiomes don’t change as much as they age have poorer health. They had higher cholesterol and triglycerides and lower vitamin D. They were less active and could not walk fast. They took more medications and were almost twice as likely to die during the study period.
Scientists hypothesized that some gut errors that may be harmless or even beneficial in adulthood may be harmful in old age. For example, the study found that healthy people who experienced the most dramatic changes in their microbiome had a dramatically reduced prevalence of bacteria called Bacteroides, which are common in developed countries where people eat more processed foods. fat, sugar and salt and is less common in developing countries where people eat a higher fiber diet. In the absence of fiber, bacteroides like to “eat mucus, including the mucus that lines the intestines,” says Dr. Gibbons.
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“Maybe it’s better when you’re in your 20s or 30s and you’re producing a lot of mucus in your gut,” he said. “But as we age, our mucous membranes thin, and we may need to suppress these bugs.”
If these microbes chew through the barrier that keeps them safe in the gut, they can trigger an immune system response.
“When that happens, the immune system goes into overdrive,” said Dr. Gibbons. “Having this layer of mucus is like holding up a barrier that allows us to live happily with our gut microbes, and if that’s lost, war breaks out” and can cause chronic inflammation. Chronic inflammation is thought to underlie a wide range of age-related diseases, from heart disease and diabetes to cancer and arthritis.
One way to prevent these microbes from destroying your gut lining is to give them something else to snack on, such as fiber from nutritious foods like beans, nuts and seeds, and fruits and vegetables.
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Other studies have shown that diet can significantly affect the composition of the microbiome. Although the new study did not specifically examine the effects of different foods on changes in the microbiome as we age, Dr Gibbons said he hoped future research would explore this.
“By increasing the amount of fiber in the diet, it may be possible to preserve the aging gut lining,” said Dr. Gibbons. “Or we can identify other ways to reduce bacteroids or increase indole production through diet. These are future interventions we hope to try.”
In the meantime, he says, he advises people to try to be physically active, which has a beneficial effect on the gut microbiome, and to eat more fiber and fish and less processed food.
“Since I started studying the microbiome, I started eating more fiber,” she said. “Whole foods like fresh fruits and vegetables contain all the complex carbohydrates that our microbes love to eat. So when you eat, think about your microbes.” It’s no secret that the foods we eat affect our weight. There are many different diets that claim certain foods can help you lose weight, but thanks to research over the last few For years, scientists have discovered that the foods you eat don’t just affect your weight, they’re studying how they can affect your overall health and well-being.
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How? Your diet affects the microbial colony (aka bacteria) in your gut, which can affect your sleep, weight, food allergies, risk of developing certain diseases, and more. This colony is called your microbiome. But what exactly is a microbiome and how can you be sure it’s yours?
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