Longevity is a buzz word at the moment and we are led to believe that we can take a magic pill to slow or even reverse aging. Although some supplements may have some anti-aging effect, the power really lies in our lifestyle and how we look after our gut health. 

When it comes to longevity there are several aspects that will influence the speed of which you age such as:

1. Gut health 
2. Blood sugar regulation and insulin sensitivity
3. Chronic stress
4. Sleep deprivation
5. Sedentary lifestyle, lack of exercise, social isolation
6. Excessive alcohol consumption, smoking and pollution

Gut Health, Inflammation and Nutrient Status

Emerging research underscores the significant role of gut health in the aging process, highlighting how the microbiome influences inflammation, nutrient absorption, and overall longevity

Dysbiosis in the gut microbiome and a leaky gut can contribute to chronic, low-grade inflammation accelerates aging at the cellular level. This "inflammaging" is linked to conditions like heart disease, Alzheimer's, and osteoporosis. Chronic inflammation is one of the biggest accelerators of aging. It silently contributes to cellular damage, immune system decline, and age-related diseases.

A diverse gut microbiota supports digestion and improves nutrient absorption, affecting metabolic health and muscle maintenance. Having optimum digestion means better absorption of nutrients needed for energy production, cell repair and cognitive function.

Blood Sugar Regulation 

Chronic Inflammation: High insulin levels promote inflammation, a key driver of aging and age-related diseases.                                                                                        

Excess sugar leads to glycation, a process where sugar molecules damage collagen and elastin, causing wrinkles and sagging skin. Processed foods contribute to oxidative stress and inflammation.                                                              

Oxidative Stress: Excess glucose leads to oxidative damage, harming cells, DNA, and mitochondria.                                                                                                   

Shortened Lifespan: Studies on calorie restriction and longevity show that lower insulin levels are associated with longer lifespans.                                        

Chronic Stress

Persistent stress shortens telomeres (the protective ends of chromosomes), making cells age faster. It also increases cortisol levels, which break down collagen and weaken the immune system.

Sleep Deprivation

Lack of sleep reduces skin repair, increases cortisol (stress hormone), and accelerates brain aging. Poor sleep is also linked to a higher risk of dementia and metabolic diseases.

 

References

Claesson, M.J., Jeffery, I.B., Conde, S., Power, S.E., O'Connor, E.M., Cusack, S., Harris, H.M.B., Coakley, M., Lakshminarayanan, B., O’Sullivan, O., Fitzgerald, G.F., Deane, J., O'Connor, M., Harnedy, N., O’Mahony, D., van Sinderen, D., Wallace, M., Brennan, L., Stanton, C., Marchesi, J.R., Fitzgerald, A.P., Shanahan, F., Hill, C., Ross, R.P., O’Toole, P.W. and Cotter, P.D., 2012. Gut microbiota composition correlates with diet and health in the elderly. Nature, 488(7410), pp.178-184.

Franceschi, C., Garagnani, P., Parini, P., Giuliani, C. and Santoro, A., 2018. Inflammaging: a new immune–metabolic viewpoint for age-related diseases. Nature Reviews Endocrinology, 14(10), pp.576-590.

O'Toole, P.W. and Jeffery, I.B., 2015. Microbiome–health interactions in older people. Cell, 156(1-2), pp.41-53.

Samieri, C., Sun, Q., Townsend, M.K., Rimm, E.B., Grodstein, F. and Okereke, O.I., 2013. The association of dietary patterns at midlife with health in aging: an observational study. Annals of Internal Medicine, 159(9), pp.584-591.

Badal VD, Vaccariello ED, Murray ER, Yu KE, Knight R, Jeste DV, Nguyen TT. The Gut Microbiome, Aging, and Longevity: A Systematic Review. Nutrients. 2020 Dec 7;12(12):3759. doi: 10.3390/nu12123759. PMID: 33297486; PMCID: PMC7762384.