Skip to main content

Everything we do, everything we think, and everything we eat all leads back to one thing – the gut. So, if you’re hoping to find the secret to a longer and healthier life, the gut would be the perfect place to look, wouldn’t it?

But whose gut to look at when searching for the secret to longevity? Why, centenarians of course. There’s a lot we can learn about longevity from some of the world’s oldest living people, and a new study suggests that a lot of the answers lie in their guts.

Centenarians and Their Superior Gut Health

A study published in Nature examined the gut health of three different Japanese groups. The first group consisted of 150 centenarians with an average age of 107 years old, the second group had 112 people between 85-89 years old, and the third held 47 people who were 21-55 years of age.

The study found that the majority of the centenarians weren’t only free of any major chronic disease, but they also discovered that the centenarians had specific bacteria in their guts that produce secondary bile acids. Upon examining these bile acids, the researchers found that the bile helped to protect against inflammation and even kill off harmful pathogens.

Boosting your gut health for longevity

While the study has yet to explain how and why the centenarian’s gut contains the type of bacteria that they do, there are a few things you can do to support your gut health, and in turn, support your longevity.

1. Enjoy a plant-based diet

Your gut is what you eat, and you really should be eating plant-based foods. A recent study published in Nature Medicine found that a diet consisting of fruits, vegetables, nuts, seeds, and whole grains created a more diverse gut microbiome and this, in turn, reduced one’s risk for chronic diseases.

2. Take probiotics

Probiotics are a great way to enhance your gut health, and they also have other digestive health benefits. If you’re not interested in taking probiotics every morning, you can opt for probiotic-rich foods. These include kefir, kimchi, yogurt, miso, sauerkraut and kombucha.

3. Move your body

We all know exercise provides benefits for the body, and that also includes your gut health. A 2017 study found that just three hours of exercise can help to increase levels of anti-inflammatory gut bacteria.

Manage your stress

Stress is normal, but too much of it is not good for you, or your gut. In fact, research has found that high-stress levels can affect your gut in the same way that a high-fat diet does (1).

Now while these are stressful times, what with dealing with the after-effects of a global pandemic and attempting to navigate an unequal society, there are ways you can manage your stress levels. These include mediation, listening to music, journaling, gardening, and volunteering.

sleep
Photo by LeeAnn Cline on Unsplash

Want to know more?

Your gut can influence a lot of things, but did you know it can affect your ability to get a thoroughly deserved eight hours of sleep?

References

Asnicar, F., Berry, S. E., Valdes, A. M., Nguyen, L. H., et al. (2021). Microbiome connections with host metabolism and habitual diet from 1,098 deeply phenotyped individuals. Nature medicine27(2), 321–332. https://doi.org/10.1038/s41591-020-01183-8

Bressa, C., Bailén-Andrino, M., Pérez-Santiago, J., González-Soltero, R., Pérez, M., Montalvo-Lominchar, M. G., Maté-Muñoz, J. L., Domínguez, R., Moreno, D., & Larrosa, M. (2017). Differences in gut microbiota profile between women with active lifestyle and sedentary women. PloS one12(2), e0171352. https://doi.org/10.1371/journal.pone.0171352

Bridgewater, L.C., Zhang, C., Wu, Y. et al. Gender-based differences in host behavior and gut microbiota composition in response to high fat diet and stress in a mouse model. Sci Rep 7, 10776 (2017). https://doi.org/10.1038/s41598-017-11069-4

Sato, Y., Atarashi, K., Plichta, D.R. et al. Novel bile acid biosynthetic pathways are enriched in the microbiome of centenarians. Nature (2021). https://doi.org/10.1038/s41586-021-03832-5

Pie Mulumba

Pie Mulumba

Pie Mulumba is a journalist graduate and writer, specializing in health, beauty, and wellness. She also has a passion for poetry, equality, and natural hair. Identifiable by either her large afro or colorful locks, Pie aspires to provide the latest information on how one can adopt a healthy lifestyle and leave a more equitable society behind.

Longevity Live is a digital publisher AND DOES NOT OFFER PERSONAL HEALTH OR MEDICAL ADVICE. IF YOU’RE FACING A MEDICAL EMERGENCY, CALL YOUR LOCAL EMERGENCY SERVICES IMMEDIATELY, OR VISIT THE NEAREST EMERGENCY ROOM OR URGENT CARE CENTER. YOU SHOULD CONSULT YOUR HEALTHCARE PROVIDER BEFORE STARTING ANY NUTRITION, DIET, EXERCISE, FITNESS, MEDICAL, OR WELLNESS PROGRAM.

This content, developed through collaboration with licensed medical professionals and external contributors, including text, graphics, images, and other material contained on the website, apps, newsletter, and products (“Content”), is general in nature and for informational purposes only and does not constitute medical advice; the Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always consult your doctor or other qualified healthcare provider with any questions you may have regarding a medical condition, procedure, or treatment, whether it is a prescription medication, over-the-counter drug, vitamin, supplement, or herbal alternative.

Longevity Live makes no guarantees about the efficacy or safety of products or treatments described in any of our posts. Any information on supplements, related services and drug information contained in our posts are subject to change and are not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects.

Longevity does not recommend or endorse any specific test, clinician, clinical care provider, product, procedure, opinion, service, or other information that may be mentioned on Longevity’s websites, apps, and Content.

error: Content is protected !!