Maintaining muscle strength and mass as we age is crucial for overall health and quality of life. Recent research highlights a promising dietary approach to combatting age-related muscle decline. This association held even after adjusting for various confounding factors, including physical activity levels and age.
Bobban Subhadra, the chief executive officer of biopharmaceutical company Biom Therapeutics, who has a doctorate in microbiology and immunology, told The Epoch Times that “sarcopenia is a significant concern because it leads to the progressive loss of muscle mass and strength, which can severely impact an individual’s quality of life. It increases the risk of falls, fractures, and disabilities, which can lead to a loss of independence.” Furthermore, sarcopenia is linked to other health issues, such as metabolic syndrome, frailty, and increased mortality risk.
A balance between protein degradation and synthesis helps maintain muscle mass. Microorganisms affect the synthesis and breakdown of certain amino acids because these microorganisms engage directly with the mucosal surfaces of the digestive tract. Amino acids are the building blocks of protein.
“We have to remember that protein is the preferred food of our muscles, and live microbes help to strengthen the immune system, which helps with protein synthesis,” Sandra Arévalo, a certified dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics with a doctorate in public health, told The Epoch Times. Chris Robert, a certified health coach and owner of The Gut Coach, a UK-based health coach company, told The Epoch Times that probiotics and fermented foods improve the absorption of nutrients such as amino acids, vitamins, and minerals, which are crucial for muscle health. Probiotics can also influence the production of hormones like insulin and growth factors, vital for muscle maintenance and growth.
“Probiotics can aid in better nutrient absorption, increase the bioavailability of essential amino acids, and enhance protein metabolism, which is crucial for muscle maintenance and repair,” said Subhadra. “A compromised gut microbiota can also weaken the immune system, leading to more frequent colds, infections, or illnesses,” he added. A diverse diet rich in fiber, fruits, vegetables, whole grains, and fermented foods promotes a healthy microbiota.
Prebiotics, found in foods like garlic, onions, and bananas, feed beneficial bacteria, while probiotics introduce live beneficial bacteria into the gut. Probiotics are found in foods like kimchi, sauerkraut, kombucha, yogurt and kefir. Taking probiotics and prebiotics can directly and indirectly support the growth of beneficial gut bacteria.
Regular physical activity has been shown to positively influence the composition and diversity of the gut microbiota. Adequate water intake helps maintain a healthy gut lining and promotes the growth of beneficial bacteria. Reducing stress through mindfulness, meditation, or yoga can help maintain a balanced gut microbiota.
Antibiotics can disrupt the gut microbiota balance. “Use them only when necessary and under the guidance of a health care professional,” Robert said. Quality sleep supports overall health, including gut health, by allowing the body to repair and restore itself.
“We need to bear in mind that the composition of the gut microbiota is highly individual and influenced by factors such as genetics, age, diet, and environment. What works for one person might not work for another,” said Robert. Subhadra stated that the interplay between gut microbiota and muscle health is an emerging area of research with many implications for aging populations.
He said that ongoing studies aim to elucidate the mechanisms by which gut microbes influence systemic inflammation, metabolism, and muscle function. “Understanding the gut-muscle axis could lead to innovative therapeutic options for maintaining muscle health as we age,” he concluded..
