A healthy gut is the key to a healthy body! It's connected to the brain, immune system, inflammation, and joint health.
The microbiome is like a microscopic city full of trillions of microbes, or “bugs”, and in some ways, this city manages many of the body's functions, such as our mood, immune activity, and digestion. Much of our scientific understanding of the microbiome is focused on the gut, but keep in mind that other microbiomes exist throughout the body.
In a healthy microbiome, there is a wide diversity of "good" bacteria, each with their own contributions to our health. But research shows that as we age, there are consistent, notable changes in the gut microbiome. There is a natural loss of microbial diversity as the years progress, allowing for the development of dysbiosis (an unbalanced microbiome). Taking medications (particularly antibiotics), eating the wrong foods, and chronic stress can further contribute to dysbiosis. An unbalanced microbial environment causes the gut barrier to lose its integrity and become more permeable, leading to what is known as “leaky gut”. Together, leaky gut and dysbiosis set the stage for a sequela of aging problems, triggering inflammation, immune deficiency, and impaired nutrient absorption.
The Gut-Brain Axis
When the gut microbiome is healthy and balanced, it communicates with the brain via the vagus nerve to control mood, memory and cognition. Those functions decline when the gut microbiome is out of balance, causing depression, anxiety, and poor memory and learning skills. The calm and happy hormones, serotonin and GABA, are made in the gut by microbes and specialized cells. In fact, about 95% of serotonin comes from the gut. When the microbiome is out of balance, those hormones are deficient, causing mood disorders such as anxiety and depression, which are common in older adults. Conversely, a low mood can also affect the microbiome, so if a person is experiencing stress, whether from loneliness, anxiety, or sadness, it contributes to gut dysbiosis and intensifies the problem.
The Gut Immune Connection
It's incredible to think that 80% of our immune cells are in the gut, so when the microbiome is out of balance for any reason, it can seriously impact immune cell activity. A typical lifetime of exposure to toxins such as glyphosate, processed food additives (such as emulsifiers and high fructose corn syrup), and plasticizers break down the mucosal barrier as well as damage the microbiome. The longer we live, the more assaults we are exposed to, causing cumulative damage resulting in leaky gut. This permits oxygen to enter where it shouldn’t be, providing opportunity to feed unwanted pathogens and damage good bacteria. Without sufficient barrier protection, leaky gut allows larger compounds to enter the system to trigger inflammation and overactivation of the immune system.
As we age, there is a natural diminishing of immune activity beyond our control, known as immunosenescence. An older adult is more likely to have a compromised immune system and microbiome, so there’s an increased risk of a common cold transforming into a more serious condition such as pneumonia. Maintaining a healthy microbiome is crucial at every age because it supports a hardy immune system which makes the body more resilient to cope with daily challenges.
Leaky Gut and Inflammation
When the gut microbiome is out of balance, opportunistic pathogens can take residence and cause leaky gut. Under these conditions, particles and toxins are allowed to penetrate gut barriers that would otherwise be blocked, triggering the release of inflammatory cytokines (chemical messengers) that spread inflammation throughout. Age related chronic inflammation is also known as “inflammaging” which is believed to be at the root of many of the hallmarks of aging. Inflammaging aptly describes the role of inflammation in many common, chronic illnesses such as arthritis, Type 2 diabetes, atherosclerosis, neurodegenerative diseases, and osteoporosis.
Inflammation and Joints
As we age, joints degenerate and cause pain, inflammation, and in the worst case, disability or major surgery. Osteoarthritis (OA) is at the root of joint degeneration and it impacts about 10% of American adults. There aren’t suitable medications to curtail joint degeneration, and opioids and NSAIDs are the only pharmaceutical options to address the pain. Being overweight, having an injury, and genetics can also predispose a person to OA, but inflammation is at the foundation.
Science is finally starting to explore the root cause of OA to find a more suitable treatment than addictive pain medications. Researchers are beginning to draw a strong link between OA and inflammaging triggered by an unbalanced microbiome (as described above). In one study, animals were fed a high-sugar/ high fat diet to induce inflammation, and the animals gained weight and had increased cartilage damage as a result. In a human study, the diagnosis of OA was linked to having high levels of pro-inflammatory bacteria in their microbiome (a sign of dysbiosis). Keep in mind that OA isn’t reserved only for older adults. Having a joint injury can happen at any age, as well as being overweight, both of which contribute to the inflammatory component. Carrying excess weight also puts extra stress on weight-bearing joints.
The Microbiome Solution
Prebiotics and probiotics are a good start for rebalancing the microbiome. Prebiotics preferentially feed the good bacteria in the microbiome, and often are included in a probiotic formula to make it simple.
Bifidobacterium probiotics are a superior choice to lactobaccilus probiotics because they are the dominant bacteria found in the large intestine, where they make up part of the gut microbiota and play an important role in digestion and overall health. These bacteria help maintain a healthy balance of other microbial species in the gut, which can be invaluable for promoting optimal long-term health outcomes. Additionally, research has shown that bifidobacteria have a number of beneficial metabolic activities that help protect against certain diseases and disorders, including inflammatory bowel disease (IBD).
Bifidobacteria can regulate intestinal motility by suppressing excessive production of gas as well as by producing peptides that stimulate motility. This improved motility results in faster transit times through the digestive tract and less constipation or diarrhea. On top of this, bifidobacteria secrete short-chain fatty acids that act as an energy source within the intestines while promoting proper nutrient absorption.
As we age, it's more important than ever to take care of our gut. A healthy gut microbiome is linked to brain health, inflammation, joint pain, aging and mood. When the microbiome is out of balance, we are at risk for a host of age-related diseases. Fortunately, there are steps we can take to keep our microbiomes healthy as we age. One simple step is to take probiotics regularly to ensure that good bacteria dominates in our guts. Taking care of our microbiomes now will help us stay healthy and active well into our golden years. So let's do everything we can to nurture the trillions of helpful microbes that call our bodies home.
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