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 combat age-related muscle decline.
A 2024 study involving over 5,000 participants revealed a strong correlation between higher dietary intake of live microbes and a reduced risk of sarcopenia, the age-related loss of strength and muscle mass.
This association remained robust even after adjusting for various confounding factors, including physical activity levels and age. The findings suggest that promoting higher dietary live microbe intake could be beneficial in preventing sarcopenia.
Sarcopenia; Why We Should Be Concerned
Sarcopenia is characterized by a decline in strength and muscle mass and has been linked to various adverse health outcomes including postoperative complications, falls and fractures, cognitive impairment, metabolic disorders and even mortality.
Dr Bobban Subhadra, with a Doctoral degree in Microbiology and Immunology from the School of Medicine at the University of New Mexico, 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. “As populations age, the prevalence of sarcopenia is rising, making it a public health challenge that requires attention in terms of prevention and management strategies,” Dr Subhadra added.
How Microbes Are Linked With Sarcopenia
Microbes promote the production of metabolites (such as short-chain fatty acids), which can improve insulin sensitivity and glucose homeostasis, ultimately modulating muscle function.
Muscle mass is maintained through a delicate balance between protein degradation and synthesis. The synthesis and degradation of certain amino acids are influenced by microorganisms, as they engage directly with the mucosal surfaces of the digestive tract.
Certified Dietician Nutritionist and spokesperson for the Academy of Nutrition and Dietetics with a master’s degree in Public health, Sandra Arévalo, told the Epoch Times that “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.”
According to a 2022 review, the ‘loss of muscle mass and function are not an inevitable consequence of the ageing process’, but rather something that could be prevented or delayed with lifestyle and dietary interventions. It is explained in the review that not only does the production of short-chain fatty acids influence the host’s glucose metabolism by promoting the gut-muscle axis, but also the gut-liver and gut-brain axes. These effects modulate insulin secretion, glucose disposal and insulin sensitivity.
Chris Taylor, certified health coach and owner of The Gut Coach, told The Epoch Times that the consumption of probiotics and fermented foods improves nutrient absorption (such as amino acids, vitamins and minerals) which are crucial for muscle health. A balanced gut microbiota can further reduce systemic inflammation, a factor linked to muscle wasting and sarcopenia. Probiotics can also influence the production of hormones like insulin and growth factors that are vital for muscle maintenance and growth.
Dr Bobban Subhadra, with a Doctoral degree in Microbiology and Immunology from the School of Medicine at the University of New Mexico told The Epoch Times that “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.”
Additionally, a healthy gut microbiome can modulate inflammation and improve the production of short-chain fatty acids (SCFAs), which are known to have anti-inflammatory properties and may support muscle health. This multifaceted approach can help mitigate muscle loss and reduce the risk of sarcopenia, particularly in older adults.
How Would You Know That Your Microbiome Is Unhealthy?
Taylor said that symptoms like bloating, gas, constipation, diarrhoea, and heartburn can indicate an imbalance in gut bacteria. “A compromised gut microbiota can also weaken the immune system, leading to more frequent colds, infections, or illnesses,” he added.
Issues such as eczema, acne, or other skin irritations can be associated with gut health problems. Persistent tiredness, fatigue, anxiety, depression, and mood swings can also be influenced by gut health due to the gut-brain axis connection.
Taylor further said that “understanding the intricate relationship between the gut microbiota and overall health is crucial, but 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.”
Gut Microbiota Interventions
According to Taylor, the gut microbiota can be modified through various lifestyle and dietary changes:
- Consuming a diverse diet rich in fibre, 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
- 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 healthcare professional,” Taylor said.
- Quality sleep supports overall health, including gut health, by allowing the body to repair and restore itself.
Arévalo further adds that gut microbiota can be modified through methods such as bacteria depletion or faecal transplantation.
Dr Subhadra explained that the interplay between gut microbiota and muscle health is an emerging area of research, with many implications for ageing 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.
A version of this article has been published by The Epoch Times.
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