When we think about aging, we usually imagine thin lines, gray hair, or lapse of memory. However, parts of your body can age faster than others, and that’s your gut. Over time, the gut microbiota (the trillions of bacteria living in the digestive tract) may lose diversity, be slower to digest, have weaker immunity, and may not be able to stabilize. Good news? Unlike wrinkles, daily habits can reverse signs of intestinal aging.
So, what does that mean when your gut age faster than your age?
Let’s Dive in: How to Improve Intestinal Health
A happy and healthy gut is made up of a variety of factors, including beneficial bacteria, strong gut lining, and healthy immune function. However, bad habits can have a negative effect on the intestine over time. Dr. Keziajoy, RDN and Wellzo Medical Advisor, explained:
In addition to these, other signs include:
Nutrient malabsorption (deflation of the immune system (causing low energy and frequent illness) chronic low-grade inflammation has increased sensitivity to food (indicating that the intestine is “over the normal stress of someone’s age,” says Joy.
How to reverse the intestinal aging process
1. A priority is to eat rich fiber
Fiber is the ultimate anti-aging solution when it comes to maintaining a healthy gut. “Fiber can nourish healthy bacteria and produce short-chain fatty acids that promote healthy intestinal lining,” explains Joy. “This helps relieve inflammation and maintain function to a healthy level over time. A high-fiber diet promotes microbial diversity. This is the key to a resilient intestine that can adapt to age-related changes. By improving digestion and nutrient absorption, fiber helps keep your gut strong and efficient and “young.” ”
Quick tip: Load vegetables, fruits, legumes and whole grains. These different things can offer a variety of fibers and polyphenols. Both are thriving with intestinal bacteria.
2. Add processed foods and sugar
Ultra-processed foods are like the cryptonite of the microbiota. A sugary diet and refined carbohydrates cause rapid intestinal aging, and, according to pleasure, reduces the diversity of microorganisms, essential for healthy intestinal function. “Over time, this imbalance can lead to breakdowns in the intestine lining and accelerated aging. Artificial additives and low-fiber diets starve good bacteria, promote more familiar bacteria, and increase and cause further reductions. Research shows that reducing processed foods can help maintain the diversity of the microbiome that is directly linked to longevity and intestinal resilience. Next time you reach for a bag of potato chips or a box of cookies and reach for a mid-afternoon snack, try eating a handful of nuts or Greek yogurt with berries instead.
3. Move your body regularly
Exercise is not only beneficial in strengthening your muscles. It’s good for the microbiota too. Regular movements increase intestinal motility (how food passes smoothly through the digestive system), reduce inflammation and increase microbial diversity. And you don’t need to run a marathon to see the profits. Simple movements like walking, yoga, resistance training, and even gentle stretching can do the trick. Aim for at least 30 minutes of movement per day to drain digestion and keep constipation at bay.
4. Prioritizes sleep and stress management
Your gut and brain are constantly connected through the gut-brain axis. When stressful and sleepless nights pile up, the body’s built-in clock (circadian rhythm) regulates digestion and microbial function is disrupted. “If this rhythm is compromised, the gut will have a hard time repairing and maintaining itself,” Joy points out. This causes the body to experience bloating, cramps and overall imbalances. “Chronic stress also increases cortisol levels, affecting intestinal motility and intestinal bacteria composition. Over time, the weakening and recovery of the intestinal lining slows,” she says.
The best way to protect your gut is to stick to a consistent sleep schedule, get caught up in meditation and practice deep breathing. Also, avoid deep late night meals so that your gut can repair itself during sleep.
5. Incorporate fermented foods or probiotics
Fermented foods and foods containing probiotics are like reinforcements to your microbiota, bringing beneficial bacteria and tearing bad things. They can be found naturally in foods such as yogurt, kefir, kimchi, sauerkraut, and kombucha. However, if you’re looking for more targeted gut support, Hum’s Flath Me Pre Pre and Probiotics offers a quick and convenient way to maintain your gut youthfulness after a difficult-to-digest diet. Powerful supplements use 18 digestive enzymes, prebiotics and probiotic blends to help break down all foods while enhancing smoother digestion. Start small and mix in nutrients. Distinguished probiotics offer a variety of benefits, and diversity is important for microbial diversity.
Intestinal aging is inevitable, but your lifestyle habits will ultimately determine whether it will be faster or slower than your time series. Building healthy habits every day can reduce bloating and improve bowel movements within the first few weeks. It also improves immune health and mood stability, brings a strong connection between the gut and the brain, and brings healthier physical and mental well-being. Remember that your gut is there for a long time. Handle it well every day. And it will keep you feeling lively and youthful for years to come.
