"Healthy gut flora equals a healthy you."

Dr. Robynne Chutkan

The Gut-Brain Connection: Why Gut Health Matters As We Age

As we age, keeping our guts healthy becomes increasingly important. The gut does far more than just digest food, it plays a key role in our overall health and wellbeing.

Here's why gut health should be a priority especially in Later Life.

What is Gut Health?

Your gut is home to trillions of bacteria, viruses, and fungi. Collectively these are known as your gut

microbiome. It sounds a bit horrible but it's not. These microbes help digest food, absorb nutrients, regulate immunity, and communicate with your brain via the gut-brain axis. When your gut microbiome is balanced and diverse, it lays the foundation for good health.

Why Gut Health Declines As We Age

As we get older, the composition and diversity of our gut microbiomes change. Beneficial microbes deplete while harmful microbes can accumulate. Contributing factors can include:

• Diet - Less fibre intake reduces good bugs like Bifidobacterium. Higher fat/sugar diets feed bad bugs.

• Medications - Antibiotics, NSAIDs, and other drugs disrupt gut balance

• Digestive issues - Digestive conditions like GERD and constipation impair gut function.

• Immunity - Aging immune systems have a harder time keeping bad microbes in check

• Inflammation - Low-grade chronic inflammation from aging, stress, or diet imbalances gut microbiome.

Key Impacts of Gut Dysbiosis

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When the gut microbiome becomes imbalanced and unhealthy, it's called dysbiosis. Dysbiosis can contribute to:

• Weakened immunity - 70% of immune cells are located in the gut. An unhealthy microbiome impairs immune function.

• Increased inflammation - Bad bacteria produce inflammatory compounds leading to systemic inflammation.

• Brain fog and anxiety - An unhealthy gut-brain axis exacerbates mood disorders and cognitive decline.

• Nutrient deficiencies - Imbalanced gut flora leads to impaired nutrient absorption.

• Digestive issues - Common digestive problems like bloating, constipation, and diarrhea worsen.

• Higher disease risk - Dysbiosis linked to obesity, heart disease, diabetes, and neurodegenerative diseases.

Improving Gut Health As We age

The good news is, it's never too late to improve your gut health. Here are practical tips that may optimize your gut microbiome as you age:

• Eat more fibre - Aim for 25-30g daily from veggies, berries, nuts, seeds, and whole grains.

• Take a probiotic - Probiotic supplements provide a concentrated dose of beneficial bacteria. Look for broad spectrum, high CFU formulas.

• Eat fermented foods - Sauerkraut, kimchi, kefir, yogurt, miso, and kombucha replenish good gut microbes.

• Reduce sugar and processed foods - Limit added sugars, refined carbs, and artificial ingredients which feed bad bugs.

• Manage stress - Chronic stress disrupts gut balance. Practice relaxation techniques like meditation, yoga, or deep breathing.

• Stay active - Exercise helps regulate bowel movements and reduces inflammation. Aim for 30 minutes daily.

• Get good sleep - Stick to consistent sleep and wake times to help maintain a healthy circadian rhythm.

At any age, your gut health impacts your overall wellness. By feeding your gut the right foods and supplements, managing stress, staying active, and getting enough sleep, you can help rebalance your microbiome and stay healthier as you age. Small steps go a long way towards improving your gut-brain axis and quality of life.

This article is for informational purposes only - consult your doctor before making any changes to your diet or lifestyle