The Dream of Healthy Longevity is Within Reach And The Secret Lies in Your Gut

From SG60 to SG120:

The Dream of Healthy Longevity is Within Reach And The Secret Lies in Your Gut

Written by: Clement Ng, Nutritionist of HealthPro

As Singapore celebrates its 60^th year of independence, we honour not only our nation’s resilience and progress but also our shared aspiration for a longer, healthier life. The demographic future of the country shows the population is living longer, but not necessarily in better health as indicated by an average gap of 10 years between healthspan and lifespan (Andrea B. Maier, 2025). From the launch of the National Healthy Longevity Programme to initiatives like Healthier SG, the government has shifted notably from reactive disease treatment to proactive approach of health optimisation with emphasis on healthy longevity (Andrea B. Maier, 2025).

For a very long time, certain human body parts such as placenta (Chen Chen, 2017), lungs (David N O'Dwyer, 2016), and brain (William G Branton, 2013) are thought to be sterile but recent researches have shown that these parts can harbour communities of microbes. Although often associated with gut health, researches have demonstrated microbiome’s role in various aspects of human health and have regarded microbes as a human health essential (Emily R. Davenport, 2017). Studies on healthy centenarians discovered that their microbiomes may play a part in their successful aging and healthy guts often have the following characteristics:

·       Higher levels of beneficial bacteria, such as Bifidobacterium sp. and Lactobacillus sp (Xu Ai, 2024).

·       Lower levels of potentially inflammatory bacteria (Jingjing Wang, 2022)

·       Higher levels of beneficial short-chain fatty acids as byproducts from gut bacteria (Jingjing Wang, 2022)

·       Minimal pro-inflammatory cytokines (Jingjing Wang, 2022)

In fact, microbiome is one of the fundamental aspects in the journey of healthy longevity as it plays a significant role in immunity, digestion, mood, inflammation, and even cognitive aging (Emily R. Davenport, 2017).

Gut dysbiosis, which is an imbalance of gut microbiome, is described as one of the hallmarks of aging (Carlos López-Otín, 2023) as it can trigger harmful inflammation and chronic diseases which will lead to reduced longevity (Cabirou M Shintouo, 2020). As aging progresses, gut dysbiosis becomes inevitable when the microbiome naturally shifts as a result of aging and other contributing factors such as diet, stress, medications, and lifestyle (Carlos López-Otín, 2023). Thus, a majority of people experience imbalance of gut microbiome in their later lives which can result in inflammation (Cabirou M Shintouo, 2020) and immune senescence (Nabil Bosco, 2021), the two primary contributors to aging. Nonetheless, mounting evidence demonstrates that age-related gut dysbiosis can be intervened with the combination of prebiotics and probiotics to restore healthy microbiome (Nabil Bosco, 2021).

Probiotics refer to living microorganisms, such as bacteria, that can benefit health when administered in sufficient quantities (Colin Hill, 2014) while prebiotics are completely or partially indigestible carbohydrates that support the growth of probiotics (Chiara Ferrario, 2017). As the earliest colonizer of an infant gut, Bifidobacterium sp. and Lactobacillus sp. play a significant role in supporting the development of healthy microbiome as well as the maturation of immune system and is therefore a crucial determinant of lifelong health (Noel T Mueller, 2014). A vast majority of the tissues and organs, whether in direct contact or afar, are affected by the microbiome.

One of the most crucial roles of microbiome is its immunoregulatory function in preventing immune dysfunction that can result in allergies, autoimmune diseases, and chronic inflammation which have become increasingly common (Rebecca L Brown, 2016).  For instance, the association between gut dysbiosis and chronic diseases including rheumatoid arthritis, diabetes, obesity, and even cancer is increasingly recognised (Renan Corrêa-Oliveira, 2016). Evidences that suggest gut dysbiosis to be a contributing factor to Irritable Bowel Syndrome, which is a chronic digestive disorder caused by chronic inflammation, further emphasized on the importance of a balanced gut microbiome in supporting immune system (Quigley, 2018).

Cardiovascular health and diseases are increasingly associated with gut microbiome although the cardiovascular system does not have a microbiome of its own (Kimberley Lau, 2017). Research findings have linked gut dysbiosis to atherosclerosis and hypertension (Kimberley Lau, 2017), with evidences showing gut microbiome to be related to heart failure (Yuji Nagatomo, 2015).  The role of gut microbiome in reducing the risk of hypertension has been closely studied and the suggested mechanisms through which these beneficial effects are exerted are improved cholesterol metabolism, reduced oxidative stress, and reduced systemic inflammation (Eric Banan-Mwine Daliri, 2017). Through clinical trials, the use of prebiotics and probiotics is also demonstrated to enhance weight management and improve metabolic markers indicative of cardiovascular health (Mingqian He, 2017). In another meta-analysis, probiotic therapy was found to be effective in reducing total and LDL-cholesterol with L. acidophilus strains demonstrating strong lipid-reducing effects (Mikiko Shimizu, 2015).

Gut microbiome produces enzymes which support the digestive system in breaking down food components that cannot be digested by human digestive mechanisms alone (Elizabeth Thursby, 2017). Thus, a healthy microbiome enables the access to nutrients within plant foods which otherwise would not have been possible without microbial enzymes (Rosa Krajmalnik-Brown, 2012). These enzymes are also involved in transforming bile acids into a range of byproducts which are then reabsorbed to help regulate lipid and glucose metabolism (Paul M Ryan, 2017). Besides, gut microbiome also activates various phytochemicals and plant polyphenols which confer health benefits (Mia C Theilmann, 2017). For instance, lignans and isoflavones are transformed by intestinal bacteria into active compounds which are associated with improved female hormone signalling (Pilar Gaya, 2016).

Healthy gut microbiome has also shown potentials in modulating neuro function through the action of certain postbiotics, which are the beneficial metabolites secreted by the gut microbiome (Gil Sharon, 2014). Tryptophan is among the beneficial byproducts that has a significant role as several tryptophan-derived compounds have positive impacts on immune functions and the nervous system (Igor Cervenka, 2017) while 90% of the body’s serotonin is made within the gastrointestinal tract from tryptophan (Gil Sharon, 2014). Important neurotransmitters including acetylcholine, dopamine, and gamma-aminobutyric acid (GABA) may also be produced by the gut microbiome (Allison Clark, 2016). These neurotransmitters play a major role in maintaining healthy cognitive and sexual function, which are two important aspects of healthy longevity (Jingjing Wang, 2022). A major energy-generating pathway for the microbiome is fermentation (Elizabeth Thursby, 2017), through which short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate are produced as byproducts to serve as a major energy source for endothelial cells lining the large intestine (Rosa Krajmalnik-Brown, 2012). Besides, these SCFAs have immunoregulatory and anti-inflammatory functions, while also demonstrate anti-cancer properties as well as influences on cholesterol levels, appetite, and weight gain (Gil Sharon, 2014).

As Singapore celebrates this remarkable journey of 60 years of growth and progress, the focus on healthy longevity reflects the nation’s evolving priorities in not just living longer, but to also thrive in every stage of life. Therefore, it is never too late to start implementing the lifestyle changes below into one’s daily routine to maintain a lifelong top-notch health (Brooke Diaz, 2024):

·       Focus on intake of nutrient-rich wholefoods

·       Avoid processed and packaged foods with high content of unhealthy fats and refined sugar

·       Incorporate fermented foods such as yogurt, kimchi and tempeh into daily diet and consider high-quality supplement that combines prebiotics and probiotics

·       Replace sweet snacks with beneficial fruits like blueberries, grapes, or oranges

·       Keep the body hydrated with water infused with electrolytes by adding lemon or mint

·       Prioritise uninterrupted and quality sleep that lasts 7 to 9 hours every night

·       Stay active with regular exercise of at least 0.5 hour everyday

·       Stay away from smoking and alcohol consumption

By ensuring a balanced gut microbiome through healthy lifestyle, mindful nutrition and targeted supplementation, individuals can effectively take steps toward healthy longevity. In the spirit of SG60, taking care of gut health is not only a personal choice but a collective effort towards a healthier Singapore for generations to come.