Dear Reader,

Our gut microbiota helps supply nutrients to our body and affects the immune system. After the introduction of solid foods in childhood, the gut microbiota gradually diversifies and tends to remain stable. However, this gut diversity tends to decline when we reach our senior years, and there is an increase in certain types of bacteria that were previously not dominant, such as those that may be pro-inflammatory.

Aging brings different strains and limitations to our microbiome, so it is more important than ever to take care of it.

Here are some things you can do:

Only take antibiotics when medically necessary and prescribed by your healthcare professional. Overuse of antibiotics can lead to decreased diversity and imbalance of microbes unless your doctor intends to therapeutically manipulate your gut microbiota.
Variety is the spice of life. As we age, we tend to eat a less diverse and even monotonous diet as a result of living alone, lack of motivation, or even depression. Eat plenty of fruits, vegetables, whole grains and beans. These foods contain fiber, be sure to increase fiber gradually over a few weeks as too much, too quickly can cause gas, abdominal bloating and cramping.
Add more probiotics to your diet. Choose yogurt and other fermented foods that indicate on the label or package that they contain “live and active cultures.” Food is best, but a supplement can be helpful as well.
Do not skip your dental appointment. Problems with our teeth tend to make us favor soft foods and avoid ones like raw vegetables, fruits, and nuts that help our gut but require chewing.
Keep moving. As we age, we tend to limit our physical activity because of mobility issues, fear of falling, or lack of incentive, but exercise has many benefits, including helping food move through our colon more efficiently and improving the composition of our gut microbiota. Try brisk walking or running, yoga, Tai chi, biking, sit-ups or abdominal crunches and pelvic floor activators like Kegels.
Manage your stress. Stress directly impacts the microbiota-gut-brain-axis, the bodily systems that allow two-way communication between the brain and the bacteria that naturally live in the gut.
Get enough quality sleep. Disrupted sleep alters the makeup of the gut microbiome, leading to an unhealthy balance of microbes.