That our intestinal flora (the so-called microbiome) plays a central role in digestion and immune system plays, is now well known. But a recent study from Singapore, about which ScitechDaily reports, shows: The composition of our intestinal bacteria may also influence how healthy and how long we live.

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What the study found

Researchers analyzed stool samples from over 1,000 adults between 40 and 100 years of age. They found that the microbiome changes significantly with increasing age. Particularly noticeable: The decline of certain types of bacteria, such as Faecalibacterium prausnitzii, which have an anti-inflammatory effect and are linked to healthy immune function. Differences between healthy and frail older people were also observed — the latter showed significantly reduced diversity.

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Why this is relevant

Chronic, low-grade inflammation is considered a potential driver for many age-related diseases — including Alzheimer's, arteriosclerosis, and type 2 diabetes. A disrupted microbiome could cause this”Inflammaging“Speed up processes. At the same time, the microbiome also influences mood and cognitive performance via the so-called gut-brain axis — relevant aspects for healthy aging.

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The good news

Our microbiome can be changed. The diversity and stability of the intestinal flora can be positively influenced by choosing our diet, exercise, stress management and certain supplements (e.g. probiotics or fiber). Studies show that just a few weeks of a fiber-rich or fermented diet can have measurable effects on microbiome composition.

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What this means:

• Eat food high in fiber (vegetables, legumes, whole grains)

• Include fermented foods (e.g. sauerkraut, yogurt, kefir)

• Reduce stress (cortisol has a negative effect on microbiome diversity)

• Exercise regularly (at least 30 minutes a day has a positive effect)

• If possible, avoid frequent use of antibiotics and PPIs (stomach protection products)

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Also exciting

• In the so-called Blue Zones — regions with particularly high life expectancy — the diet is heavily plant-based, rich in fiber and natural ferments. The inhabitants have a high microbiome diversity.

• Caloric restriction, as investigated in some longevity studies, also has a positive effect on microbiome composition — especially while maintaining nutrient density.

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A glimpse into the future

Research is working on so-called “postbiotics” — i.e. targeted metabolic products of beneficial bacteria. Personalized nutrition based on individual microbiome profiles could also become a component of preventive medicine in the future.

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Conclusion

A stable, diverse intestine is a powerful lever for healthy aging. If you pay attention to your microbiome, you could not only live healthier — but also longer. In the future, microbiome analyses could be an integral part of longevity strategies.