The weird connection between longevity and bacteria
“Diversify.”
That’s the classic one-word piece of advice we’ve all heard from financial planners for ages.
It also happens to be good advice for long-term physical health. A new study shows that healthy longevity requires diversity in gut bacteria.
Western University researchers in China enlisted 1,000 healthy volunteers ranging in age from three years to 100. Analysis of fecal samples provided a profile of each participant’s microbiome.
As I’ve mentioned before, your gut microbiome (or microbiota) is the teeming community of trillions of microorganisms, made up of many different bacterial species. Some of those species help you digest food, some help with production of key vitamins (like B and K), and some work with your immune system to prevent disease.
All in all, it’s such a crucial community that it almost behaves like an essential organ of the body, even though it’s made up of 100% non-human microbial cells.
And just like any human organ, proper care results in better health.
Back to the Chinese study… Results of the analysis showed that the composition of microbiota in healthy elderly participants was similar to that of volunteers who were very young.
As one of the researchers put it, “The main conclusion is that if you are ridiculously healthy and 90 years old, your gut microbiota is not that different from a healthy 30-year-old in the same population.”
Since we’re all interested in being “ridiculously healthy” at 90 years old, how can we ensure we keep that youthful microbiota profile? The researchers say that the diversity of microbiota appears to be the key to a healthy gut and healthy aging.
And the key to establishing that rich diversity and making it thrive is mostly dependent on your diet.
According to a report from the Physicians Committee for Responsible Medicine, you can get your microbiota on the right track within just 24 hours by filling your plate with a wide variety of colorful fruits and vegetables.
Here are four food types to get you started…
Cruciferous vegetables. As I mentioned just last week, broccoli, cauliflower, kale, cabbage and other cruciferous vegetables contain chemicals called glucosinolates that inhibit cancer cell growth. These same chemicals work with gut microbes to reduce inflammation.
Blueberries. Your immune system gets a welcomed boost when anthocyanins (blueberry pigment), antioxidants, and vitamin K compounds go to work with microbes.
Fermented plant-based foods. Tempeh, miso, and sauerkraut deliver live micro-organisms that help you absorb minerals while fighting off bad bacteria.
Beans. Legumes improve your gut’s absorption of nutrients and help trigger short-chain fatty acids which strengthen intestinal cells.
In addition, gut bacteria need to be fed, just like we do. “Prebiotic” foods, which keep bacteria powered up, include: bananas, almonds, whole wheat, barley, rye, garlic, leafy green vegetables, asparagus, mushrooms, and onions, just to name a few.
By simply eating these foods in a minimally processed state (either raw or gently cooked is best) you’ll encourage gut health and diversity, giving yourself a much better chance of being praised as “ridiculously healthy” when your 90th birthday rolls around.
SOURCES
https://www.sciencedaily.com/releases/2017/10/171011123728.htm
‘Ridiculously healthy’ elderly have the same gut microbiome as healthy 30-year-olds
University of Western Ontario
October 11, 2017
http://www.pcrm.org/media/online/sept2014/seven-foods-to-supercharge-your-gut-bacteria
Seven Foods to Supercharge Your Gut Bacteria
Physicians Committee for Responsible Medicine