If you Google how to look younger, you’ll get the same list every time.
Sleep. Exercise. A healthy weight. Good social connections. Eating well.
All true. All important.
But there’s one piece of that eating well puzzle that hardly ever comes up.
And it might be the most powerful one of all.
What is the often overlooked way to look younger and feel it too?
We all know the basics. Sleep. A healthy weight. Exercise. Social connection. Eating well.
But the overlooked part isn’t the eating well itself.
It’s the mechanism behind it. Specifically, eating well for a healthy gut microbiome.
The more I’ve delved into gut health research, the more fascinating I find it.
Every single aspect of health is linked to your gut microbiome. Cardiovascular health. Weight. Mental health.
Google any of them alongside gut microbiome and you’ll find the connection.
Why gut health helps us look younger
Your gut determines nutrient absorption. You can eat all the protein and all the veggies, but if your gut isn’t absorbing those nutrients properly, none of it is getting into your cells where you actually need it.
And if you’re eating things that damage your gut and cause inflammation, that has a knock on effect on aging too.
Skin.
There’s research showing a link between gut health and inflammation and oxidation in your skin, and how that affects aging.
One study had people supplement with a probiotic called Lactobacillus plantarum. The people who took it and improved their gut health had better skin hydration, more elasticity and fewer wrinkles.
Hair.
The research isn’t there yet, but the mechanism makes sense. A healthy gut means you’re absorbing the nutrients you need for healthy hair, and that can reduce pigment loss and graying. Inflammation is linked to graying too.
Muscle.
Getting protein into your muscle cells matters for how you look, and that starts with proper absorption.
Weight.
Research on people with obesity shows a clear association between poor gut health and weight gain. When people improve their gut health, their weight often improves too. It’s not the only factor, but it’s significant.
Mental Health.
Around 90 percent of your serotonin and about 50 percent of your dopamine are made in your gut. If your gut isn’t functioning well, you’re not getting enough of those feel good neurotransmitters. This is why there’s a strong link between gut health and depression and anxiety.
Immunity.
About 80 percent of your immune cells live in your gut so there is a direct link between gut health and immune system health.
There’s also a link between immune function and cancer.
Brain.
Lower gut diversity has been linked to shrinkage in the brain regions tied to memory and cognitive function.
My dad has been diagnosed with Alzheimer’s, so brain health is huge for me.
If I want to be happy, active and healthy, I want my brain functioning at its best too.
So many factors that impact our biological rate of ageing.
And they all come back to the same place.
How to look younger by improving your gut health
My number one strategy is simple.
Increase fiber. And when you increase fiber, increase your fluids too.
Why fiber
You might think you already eat plenty of vegetables, so you’re covered. I thought that too.
But our fiber needs increase significantly as we age, and it’s hard to get enough from vegetables alone.
My insurance policy: psyllium husks
I eat plenty of vegetables, but my insurance policy is psyllium husks. I started about 12 months ago and it’s been a game changer.
It’s a soluble fiber, and my cholesterol has actually gone down since I started.
A nice bonus, since gut health is linked to cardiovascular health too.
How I take my psyllium
You can take psyllium as a drink, like Metamucil or Benefiber.
But I mix plain psyllium husks with macadamia milk and a cinnamon spice blend.
The spices add polyphenols, which feed your gut as well.
I let it sit for a few minutes until it turns into a thick pudding, then eat it with plenty of water.
Start slow
A teaspoon a day is plenty to begin with. Increase your fiber too quickly and you risk constipation.
I’m now up to two tablespoons a day, and it’s made a real difference to my cholesterol and to keeping things regular.
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Want help putting this into practice?
Then check out my new workshop the 7-Tiny Habits for Natural Vitality.
An easy and proven way to build good food habits for weight loss, strength and energy now and as you age.
Without giving up the foods you love or your social life.
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My Best Bite
We had friends over for dinner and it’s Brussels sprout season here. I love how many good vegetables winter brings.
I halved some Brussels sprouts and roasted them, then made an onion vinaigrette. Something I hadn’t made in ages. You simmer diced onion in extra virgin olive oil until soft, then stir through red wine vinegar and let the onions soak it up.
The extra virgin olive oil is great for gut health, along with the onions and the Brussels sprouts themselves.
I tossed that dressing over the sprouts, added fresh parsley, some crisped up diced bacon and roasted pine nuts. That combination of flavors together was just the business.
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I’m excited about
Winter. It hasn’t even been that cold here yet, but I really come alive this time of year.
Frosty mornings. Getting cosy by the fire. Slow cooked meals. Bliss.
In your corner,
Jules from Stonesoup xx
(Your favourite Australian Food Scientist)
See my bio
ps. Can I ask a favour?
If you’ve found this helpful please forward the link to a friend who also loves food. Thank you!
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