Indeed, the microbiome plays a pivotal role in slowing down aging!
At the physiological level, aging is accompanied by two key processes: the decline in immune system effectiveness (known as immunosenescence) and a state of systemic inflammation across the body (inflamm-aging). Only in recent years has it become apparent that the diversity and composition of the microbiome also deteriorate with aging. Conversely, maintaining the diversity of our gut microbiome and supporting our gut flora can slow down this natural decline. The beneficial bacteria in a balanced gut flora produce valuable fatty acids, which help maintain the health of the intestinal mucosa and the digestive system's immune function. An intact intestinal wall acts as a protective barrier, preventing inflammatory processes, cancerous changes, and autoimmune diseases from triggering substances from entering our circulation. Thus, the microbiome helps delay the two fundamental physiological phenomena of aging! A favorably composed gut flora also plays a crucial role in producing hormones that determine our well-being, linking our mood and positive life experiences to its condition.
What Should We Do for a Youthful Gut Flora?
Recent studies have focused on the so-called Blue Zones – geographic regions (like Sardinia, Ikaria, Okinawa) where an exceptionally high number of people live healthily beyond 100 years. What's their secret? How do these people live, and what do they eat? It's not surprising that they spend a lot of time outdoors, remain active throughout their lives, have strong social connections, and fundamentally enjoy life. They don't eat much, but their diet is rich in fiber! Their primarily plant-based diet with relatively little meat ensures a variety of fibers through vegetables, legumes, fruits, whole grains, nuts, and seeds. In the Mediterranean, this is supplemented with plenty of olive oil and a little red wine, while in the Far Eastern Blue Zones, it includes algae, omega-rich fish, soy, and green tea. It's observed that the gut flora of centenarians in these communities shows less of the "degradation" typical of older people, thus preserving health through maintaining immune function and inhibiting inflammatory processes. Alongside their lifestyle, the secret to their healthy gut flora lies in the abundant consumption of prebiotic dietary fibers that nourish the good bacteria!
Let's adopt this simple anti-aging strategy: consume at least 30 grams of dietary fiber daily, combining various types of fibers to leverage the complementary superpowers of insoluble fibers and prebiotic fibers that nourish the gut flora. Regularly include a variety of probiotic foods in our diet: live-cultured dairy products, fermented vegetables, and fruits. Gradually increase our fiber intake to the right level! Especially important is the daily intake of prebiotic fibers found in onions, Jerusalem artichokes, artichokes, or inulin extracted from fiber-rich plants. Along with fibers, drink plenty of fluids to ensure their beneficial effects unfold!
Everyone ages – but how we do it matters!
As we age, almost every organ system's function declines: musculoskeletal changes, reduced immune efficiency, decreased muscle strength and bone density, and chronic metabolic disorders deteriorate our quality of life.
The current generation refuses to accept that aging equates to physical and mental decline. While aiming to extend lifespan beyond 100 years, there's a vigorous search for the secrets to preserving youthful quality of life. How wonderful would it be to enjoy life fit, mentally sharp, yet with the wisdom and patience acquired by age at 80 or 90!
Anti-aging: Lifestyle Plus a Little Extra
The goal of the anti-aging movement is to maintain peak youthfulness for many decades - and this primarily concerns not just outward appearance.
The secret to sustained quality of life lies in a well-functioning immune system, balanced hormonal activity, efficient metabolism, preserved muscle strength and flexibility, mental agility, and a healthy psyche.
Beyond cosmetic procedures, the anti-aging lifestyle includes balanced, moderate nutrition, regular physical activity, good sleep quality, managing chronic stress, and maintaining harmonious relationships with our fellow humans and the environment.
Realistic Anti-aging Medicine
Anti-aging medicine, with its expanding toolkit, fights aging: antioxidants like vitamins C and E, vitamin D for hormonal balance, metabolism, and immune function, zinc, chromium, selenium, omega-3 fatty acids, coenzyme Q10, and herbal extracts are classics. Alongside these, "rejuvenating" supplements like glutathione, carnosine, superoxide dismutase, and alpha-lipoic acid are emerging. Infusion therapies with vitamins and minerals, special anti-aging preparations, and hormone replacement therapies attempt to turn back time.
Let's be realistic: aging is a natural and inevitable process; there's no magic pill to stop or bypass it entirely. The efficacy of supplements, herbs, and medications varies individually and is multifactorial, so it's not wise to obsess over finding the perfect combination.
What is certain is that taking care of our own health, a proper diet including prebiotic fibers, plenty of exercise, coping with stress, good sleep, and cheerfulness are the foundations for preserving youthfulness.
