As we age, our gut health becomes increasingly important for overall wellbeing. According to Shona Wilkinson, lead nutritionist at Dr. Vegan, a healthy gut impacts energy, concentration, immune function, and even mental health.
Our microbiome, composed of trillions of bacteria, naturally changes with age, leading to diversity decline and imbalance, known as dysbiosis. This can contribute to inflammation, reduced immunity, constipation, and poor nutrient absorption. As we get older, gut motility slows down, making food move more slowly through the digestive system, and stomach acid production decreases, making it harder to break down food.
To maintain a healthy gut, Wilkinson recommends five steps:
1. Eat probiotic-rich foods daily, such as kimchi, yogurt, or sauerkraut, to boost your gut health.
2. Cut back on ultra-processed foods that contain additives and excess sugar damaging your gut microbiome.
3. Stay hydrated by consuming lots of water throughout the day to prevent constipation and support digestive health.
4. Keep moving with physical activity, even a daily 30-minute walk, to enhance gut motility and promote a diverse microbiome.
5. Prioritize sleep, aiming for a regular bedtime and avoiding screen use before bed, to counteract the negative effects of lack of sleep on gut health.
By following these simple steps, you can support your gut health as you age and maintain overall wellbeing.
Source: https://www.fitandwell.com/nutrition/gut-health-deteriorates-with-age-try-this-experts-five-step-plan-to-keep-your-microbiome-happy-and-healthy