Gut Health & Healthy Ageing: How the Microbiome Influences Longevity
Gut Health & Healthy Ageing: How the Microbiome Influences Longevity
Discover how age-related changes in the gut microbiome influence inflammation, immunity, metabolism, skin health and healthy ageing. Learn practical strategies to support longevity naturally.
Why Gut Health Matters More as We Age
As life expectancy continues to increase, the conversation around ageing has shifted.
The goal is no longer simply to live longer.
The goal is to maintain:
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Energy
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Mobility
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Strength
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Cognitive function
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Independence
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Quality of life
throughout the ageing journey.
Researchers now recognise that one of the most important factors influencing healthy ageing may be something many people rarely think about:
👉 The gut microbiome.
The trillions of microorganisms living within the digestive tract influence far more than digestion. They play important roles in immune regulation, metabolism, nutrient absorption, inflammation balance and overall wellbeing.
In fact, age-related changes in the gut microbiome—known as dysbiosis—are now considered by many researchers to be one of the emerging hallmarks of ageing.
Learn How:
What Is the Gut Microbiome?
The gut microbiome refers to the community of bacteria, fungi and other microorganisms that live primarily within the large intestine.
These microbes help:
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Digest food
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Produce beneficial compounds
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Support the immune system
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Protect the gut barrier
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Influence metabolism
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Communicate with the brain
A healthy microbiome is typically diverse and balanced.
The greater the diversity, the more resilient the ecosystem tends to be.
How the Microbiome Changes With Age
As we get older, several changes often occur:
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Reduced microbial diversity
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Lower populations of beneficial bacteria
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Increased intestinal permeability
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Greater inflammation
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Reduced production of beneficial metabolites
These changes can influence multiple aspects of health and may contribute to the development of age-related conditions.
Researchers refer to this age-related microbial imbalance as dysbiosis.
How the:
Dysbiosis, Inflammaging & Immunosenescence
Two important concepts in longevity science are inflammaging and immunosenescence.
What Is Inflammaging?
Inflammaging describes the low-grade chronic inflammation that commonly develops with age.
Unlike acute inflammation, which helps us recover from injury or infection, chronic inflammation can gradually contribute to:
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Cardiovascular disease
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Metabolic dysfunction
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Cognitive decline
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Joint discomfort
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Frailty
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Loss of muscle mass
Many researchers now believe the gut microbiome plays a significant role in regulating this inflammatory burden.
Related:
Gut Health & Healthy Ageing: How the Microbiome Influences Longevity
The Science of Inflammaging: How Diet, Movement & Gut Health Influence Healthy Ageing
Chronic Inflammation Explained: Diet, Gut Health, Detoxification & Healthy Ageing
What Is Immunosenescence?
Immunosenescence refers to age-related changes in immune function.
As immune function changes:
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Infection risk may increase
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Recovery may take longer
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Vaccine responses may become less effective
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Inflammatory activity may rise
The gut microbiome helps train and regulate the immune system throughout life, which is why maintaining gut health may become increasingly important as we age.
Dive Deeper:
Healthy Ageing, Immunosenescence & Gut Health Explained
The Gut Barrier: Your Internal Gatekeeper
The digestive tract does more than absorb nutrients.
It also acts as a protective barrier.
The lining of the small intestine contains specialised structures called tight junctions that help determine what enters the bloodstream and what remains inside the gut.
When functioning well:
✔ Nutrients are absorbed efficiently
✔ Harmful compounds remain outside circulation
When barrier function becomes compromised:
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Intestinal permeability may increase
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Immune activation may occur
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Inflammation may rise
Maintaining gut barrier integrity is increasingly recognised as an important component of healthy ageing.
Learn more:
Leaky Gut, Intestinal Permeability & Gut Barrier Function: The Complete Guide
The Gut-Brain Connection
The gut and brain communicate constantly through what is known as the Gut-Brain Axis.
This communication occurs through:
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The vagus nerve
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Hormones
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Immune signalling molecules
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Microbial metabolites
Emerging research suggests the microbiome may influence:
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Mood
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Stress resilience
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Sleep
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Cognitive function
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Mental wellbeing
As we age, maintaining a healthy gut ecosystem may help support healthy brain function and overall wellbeing.
Learn more:
The Gut-Mitochondria Connection
Mitochondria are often referred to as the energy powerhouses of our cells.
Healthy mitochondria support:
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Energy production
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Cellular repair
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Metabolism
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Healthy ageing
Interestingly, many of the compounds produced by beneficial gut bacteria help influence mitochondrial function.
When the microbiome becomes disrupted, mitochondrial efficiency may also be affected.
This emerging area of research is helping scientists better understand the relationship between gut health, energy production and longevity.
Learn more:
The Gut-Mitochondria Connection
The Gut-Skin Connection
The microbiome may also influence skin health through what researchers call the Gut-Skin Axis.
A healthy gut may help support:
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Inflammation balance
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Nutrient absorption
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Oxidative stress regulation
These processes are closely linked to healthy skin function and appearance.
This is one reason many beauty nutrition strategies focus on:
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Protein intake
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Vitamin C-rich foods
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Polyphenol-rich foods
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Gut-supportive nutrition
The Gut-Muscle Connection
Maintaining muscle becomes increasingly important with age.
Researchers now recognise a Gut-Muscle Axis, where the microbiome may influence:
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Muscle maintenance
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Recovery
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Physical function
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Protein utilisation
This highlights the importance of combining:
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Adequate protein intake
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Resistance training
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Whole-food nutrition
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Healthy gut function
to support strength and mobility throughout life.
Learn more:
Why Protein and Resistance Training Work Better Together
Nutrition Strategies to Support Healthy Ageing
Healthy ageing rarely comes from a single supplement or quick fix.
Instead, it is built through consistent daily habits.
Prioritise Protein
Protein supports:
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Muscle maintenance
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Recovery
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Healthy ageing
Good sources include:
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Fish
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Eggs
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Dairy
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Legumes
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Bone broth
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Collagen peptides
Related:
Metabolic Health & Flexibility: Blood Sugar, Energy, Protein & Whole-Food Nutrition
Muscle, Metabolism & Recovery: Protein, Bone Broth & Collagen for Healthy Ageing
Eat More Plant Foods
A diverse plant intake helps support microbial diversity.
Aim to regularly include:
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Vegetables
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Fruit
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Herbs
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Spices
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Nuts
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Seeds
Try Our:
Vegetable-Forward Nourishing Soups
Include Fermented Foods
Fermented foods may help support microbial balance.
Examples include:
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Yoghurt
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Kefir
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Sauerkraut
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Kimchi
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Miso
Manage Stress
Chronic stress can negatively influence:
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Digestion
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Gut barrier function
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Microbial balance
Simple strategies such as walking, meditation, quality sleep and regular movement can all support gut health.
Manage Stress:
Stay Physically Active
Regular movement has been associated with:
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Greater microbial diversity
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Improved metabolic health
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Better immune function
Exercise remains one of the most powerful healthy ageing tools available.
Learn More:
Why Protein and Resistance Training Work Better Together
Where Bone Broth & Collagen Fit
Bone broth and collagen peptides provide amino acids including:
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Glycine
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Proline
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Glutamine
These amino acids contribute to overall protein intake and can be incorporated into broader healthy ageing nutrition strategies.
At Broth & Co, many people include:
Bone Broth
As a source of naturally occurring protein and amino acids within a whole-food dietary pattern.
BC Beauty Healthy Glow
A collagen peptide formula that combines hydrolysed collagen peptides with vitamin C-rich whole-food ingredients.
BC Beauty Skinny Glow
A collagen peptide formula incorporating Nextida® GC together with plant nutrients and collagen-derived protein.
These products are designed to complement balanced diets, active lifestyles and healthy ageing strategies.
Deep Dive:
Learn How:
BC Beauty Skinny Glow can support insulin & metabolic wellness
Shop Bone Broth, Collagen & Functional Nutrition
Building a Longevity-Focused Lifestyle
The healthiest ageing populations around the world tend to share several common habits:
✔ Eating whole foods
✔ Prioritising protein
✔ Consuming diverse plant foods
✔ Staying physically active
✔ Managing stress
✔ Maintaining social connection
✔ Supporting gut health
There is rarely one single factor responsible for longevity.
Instead, healthy ageing is typically the result of many consistent habits working together.
Explore healthy ageing:
Muscle, Metabolism & Recovery: Protein, Bone Broth & Collagen for Healthy Ageing
Final Thoughts
Researchers increasingly view the microbiome as one of the central regulators of healthy ageing.
A healthy gut influences:
✔ Immune resilience
✔ Metabolic health
✔ Muscle function
✔ Skin health
✔ Inflammation balance
✔ Overall wellbeing
The goal is not simply to add years to life.
The goal is to add life to those years.
By supporting gut health through nutrient-dense foods, adequate protein, regular movement and consistent lifestyle habits, you can help build a strong foundation for healthy ageing and long-term wellbeing.
Frequently Asked Questions
What is the gut microbiome?
The gut microbiome is the collection of microorganisms that live within the digestive tract and influence digestion, immunity, metabolism and overall health.
Does gut health affect ageing?
Research suggests gut health may influence inflammation, immune function, metabolism and other factors associated with healthy ageing.
What is dysbiosis?
Dysbiosis refers to an imbalance in the gut microbiome where beneficial bacteria decline and microbial diversity decreases.
What foods support healthy ageing?
A healthy ageing diet typically includes:
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Protein-rich foods
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Vegetables
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Fruit
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Fermented foods
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Fibre-rich foods
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Healthy fats
Can bone broth be part of a healthy ageing diet?
Yes. Bone broth provides naturally occurring protein and amino acids that can be incorporated into a balanced dietary pattern focused on healthy ageing.
Dive deeper: