The 21st century has been called the “era of the gut microbiome” as researchers turn their utmost attention to trillions of gut bacteria, viruses, and fungi that impact health and disease. The “gut microbiome” means the community of microorganisms living in your intestines. While some microorganisms can harm your health (bad or pathogenic microbes), many support a healthy body (good or beneficial microbes).
An imbalance between the two types of microbes, with a decrease in the good ones, or an increase in bad ones, is called dysbiosis and brings on various diseases including immunological diseases, mental health disorders, autoimmune diseases, gastrointestinal (GI) disorders, cardiovascular disease, and cancer.
Three groups of gut microbes alter in older individuals such as:
- Group 1 taxa (Faecalibacterium, Roseburia, Coprococcus, Eubacterium rectale, Bifidobacterium, and Prevotella) decrease due to ageing and help promote healthy ageing.
- Group 2 (Eggerthella, Bilophila, Desulphoviobrio, Fusobacterium, Anaerotruncus, Streptococcus, and Escherichia) consists of microbes that increase with age and are the cause of unhealthy aging.
- Group 3 (Akkermansia, Christensenellaceae, Odoribacter, Butyricimonas, Butyribivrio, Barnesiella, Oscillospira) increase as an individual ages but are depleted in unhealthy aging.
Improving Gut Health And Healthy Ageing
The autumn calabrese gut health program recommends the following:
Eat healthy food: Intake fiber-rich foods for example vegetables (take plenty of dark, leafy greens, broccoli, and asparagus), legumes (like chickpeas and black beans), whole grains (including oats and quinoa), nuts (like almonds and pistachios) and fruits (for example apples, raspberries, bananas, and peaches).
Have prebiotics and probiotics: According to recent research taking prebiotics and probiotics can improve gut health. Prebiotics provide nourishment that encourages the growth of good bacteria, while probiotics are live good bacteria. Foods rich in prebiotics may be bananas, asparagus, garlic, chicory, onions, whole grains, and Jerusalem artichokes. Rich sources of probiotics may be fermented foods such as kefir, yogurt, kombucha, tempeh, and sauerkraut.
Exercise daily: Exercising contributes to gut microbiome diversity by impacting the rate at which material moves through the intestines, or mitigating gut inflammation or modifying appetite and food processing. The autumn calabrese gut health program also includes a no-impact fitness program for promoting heart health and minimizing joint stress.
Diminish stress levels: Research says that psychological stressors may disrupt the microorganisms in the intestines. Stress can be diminished through walking, deep breathing, meditation, yoga, and spending time with pets.
Get sufficient sleep: Disturbed sleep may badly impact gut health and increase inflammation. Try to sleep for a minimum of seven to eight hours daily.
Eat slowly: Chewing food slowly helps minimize the risk of developing diabetes & obesity, subside digestive discomfort, and maintain a healthy gut.
Drink a lot of water: Having plenty of water avoids constipation and brings about increased microbial diversity in the gut. According to a study published in 2022, individuals who had more water had less number of gastrointestinal infection-causing microbes in the gut.
The Bottom Line
Shifting gut bacteria inclining towards an increase in bad bacteria, accelerates the aging process, and preserving gut health could help individuals lead longer and healthier lives. Following fitness programs created by Autumn Calabrese is the best way available for maintaining a healthy gut and aging healthy.