The Gut–Brain Axis: Why a Healthy Gut Is Key to Ageing Well

The Gut–Brain Axis: Why a Healthy Gut Is Key to Ageing Well

When we think about healthy ageing, most of us picture keeping our hearts strong or our bones sturdy. But science has uncovered another vital piece of the puzzle — the gut–brain axis. This is the powerful, two-way communication between your digestive system and your brain, and it plays a surprising role in mood, memory, and overall wellbeing (Carabotti et al., 2015).

Nurturing this connection may help protect cognitive health, reduce inflammation, and even improve emotional balance.

 

Your gut and brain are linked by the vagus nerve, immune pathways, and chemical messengers like neurotransmitters. The trillions of microbes living in your gut — your microbiota — help produce substances such as serotonin (often called the “happy hormone”) and short-chain fatty acids that influence brain function (Cryan et al., 2019).

 

When your gut microbiota is in balance, these signals support healthy brain activity. But when it’s disrupted — often due to poor diet, chronic stress, or medications — it can contribute to inflammation and cognitive decline (Liu et al., 2022)

 

Ageing and the Gut–Brain Connection

 

As we age, gut diversity often declines. This can lead to a weaker gut lining, increased inflammation, and less efficient communication with the brain (Nagpal et al., 2018). Supporting your gut health isn’t just about digestion — it’s about maintaining clear thinking, emotional stability, and even better sleep.

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Simple Ways to Support the Gut–Brain AxisEat Fermented Foods – Foods like kefir, sauerkraut, kimchi, and miso introduce beneficial bacteria that may boost gut diversity. For a convenient option, a high-quality probiotic supplement like Physicians Choice  a highly rated probiotic containing 10 probiotic strains and organic prebiotics.

Add Prebiotic Fibre – Foods such as garlic, onions, leeks, asparagus, and bananas feed good gut bacteria. Prebiotic powders such as Thorne's Pre-Biotic  Fibre Powder can be an easy way to increase intake.

 Prioritise Omega-3 Fats – Found in fatty fish, flaxseeds, and walnuts, omega-3s help reduce inflammation and support brain cell membranes.

Stay Active – Regular exercise can positively influence the gut microbiota and improve communication with the brain (Allen et al., 2018).

 Manage Stress – Chronic stress can disrupt gut balance. Practices like meditation, deep breathing, and gentle yoga can help maintain harmony.

Your gut and brain are in constant conversation. By caring for your gut, you’re not only supporting digestion — you’re investing in a sharper, healthier mind. Small daily changes in diet and lifestyle can make a big difference in the way you age.

 References

Allen, J. M., Mailing, L. J., Niemiro, G. M., Moore, R., Cook, M. D., White, B. A., & Woods, J. A. (2018). Exercise alters gut microbiota composition and function in lean and obese humans. Medicine & Science in Sports & Exercise, 50(4), 747–757. https://doi.org/10.1249/MSS.0000000000001495

 

Carabotti, M., Scirocco, A., Maselli, M. A., & Severi, C. (2015). The gut–brain axis: Interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology, 28(2), 203–209.

 

Cryan, J. F., O’Riordan, K. J., Cowan, C. S. M., Sandhu, K. V., Bastiaanssen, T. F. S., Boehme, M., … & Dinan, T. G. (2019). The microbiota–gut–brain axis. Physiological Reviews, 99(4), 1877–2013. https://doi.org/10.1152/physrev.00018.2018

 

Liu, S., Li, E., Sun, Z., Fu, D., Duan, G., Jiang, M., & Yu, Y. (2022). Altered gut microbiota and short chain fatty acids in Chinese children with autism spectrum disorder. Frontiers in Neuroscience, 16, 800146. https://doi.org/10.3389/fnins.2022.800146

 

Nagpal, R., Neth, B. J., Wang, S., Craft, S., & Yadav, H. (2018). Modified Mediterranean-ketogenic diet modulates gut microbiome and short-chain fatty acids in association with Alzheimer’s disease markers in subjects with mild cognitive impairment. EBioMedicine, 47, 529–542. https://doi.org/10.1016/j.ebiom.2019.08.032

Disclaimer:
This blog post is for informational purposes only and does not constitute medical advice. Always consult with your doctor or healthcare provider before starting any new supplement, especially if you are taking medication, have a health condition, or are over the age of 50. Individual needs vary, and what works for one person may not be appropriate for another.