Day 8: Route to a Happy Gut

Any trip we go on requires careful planning, but we also want to make sure our “vehicle” is road-worthy. That requires a series of parts that work well enough to get us to the destination we’re dreaming of.

That’s something Maria Branyas Morera—a woman who lived to be 117 years old—knew all about. She was so interesting that scientists from the University of Barcelona wanted to study her genetics and gut microbiome. Not only did her cells behave as if she were 17 years younger than her biological age, but researchers said her gut was as youthful as an infant’s!

While genetics play a role in how well your body handles the miles, this superager also avoided smoking and alcohol, walked to get her exercise in, kept her social engine running, fueled up with a Mediterranean diet and kept her gut healthy by eating up to three servings of yogurt per day.

While we’re not telling you to back a truck full of yogurt up to your house, we are saying a healthy gut microbiome is a key aspect of a longer, smoother ride.

That requires us to keep our digestive system healthy—including the good bacteria, viruses, fungi and other microorganisms that live in our gut. They may not sound like pleasant passengers, but they help boost digestion, immunity, metabolism and brain function, including mood and sociability.

A 2022 study found that as many as 40% of Americans have stopped exercising, running errands or even socializing due to uncomfortable bowel symptoms.

And another study found that the gut microbiome even impacted people’s perception of fairness.

After giving participants a gut-altering supplement over seven weeks, researchers made them monetary offers. Those who took the supplement were more likely to reject unfair offers, indicating their sense of fairness, and neurotransmitters like dopamine and serotonin were heightened when their guts were healthy.

However, a supplement alone isn’t enough.

As we age, less bacteria are present in our microbiome due to changes in mobility, diet, immune function and other health factors. Similarly, if your gut health takes a turn for the worse, it can lead to inflammation, a weakened immune system, heart disease, diabetes, mental health issues like anxiety, lowered brain function and other chronic diseases.

Some hazards on the journey to a healthy gut include overuse of antibiotics, chronic stress, a sedentary lifestyle, age, poor sleep hygiene, alcohol overuse, tobacco and diets high in processed foods, sugar and unhealthy fats.

You may also have digestive problems if you’re not getting enough fiber. The USDA recommends that women 50 and younger consume 25 to 28 grams daily, while those older than 50 should get 22 grams daily. Men 50 and younger should include 31 to 34 grams per day in their diets, and after 50, lower it to 28 grams per day.

Another way to keep your microbiome running like a well-oiled machine is to include prebiotics, probiotics, fruits, vegetables and fermented foods like yogurt, sauerkraut and kimchi into your diet. But don’t stick to the same route!

Despite Maria’s three yogurts per day, a recent study in Nature Metabolism found that older people who diversified what gut-friendly foods they ate tended to live longer than those whose gut bacteria stayed the same.

If you’re looking for ways to re-route your health, we can help you do a gut check with the tips below.