Your body hosts trillions of bacteria, viruses, and fungi, collectively known as the microbiome. While some bacteria are linked to disease, many play essential roles in supporting your immune system, heart health, weight management, and overall well-being. This article delves into the significance of the gut microbiome and its impact on health.

What Is Gut Microbiome?

Interestingly, bacterial cells outnumber human cells in the body, with approximately 40 trillion bacterial cells compared to 30 trillion human cells. With up to 1,000 species of bacteria present in the gut, each plays a distinct role. While most bacteria contribute positively to health, some can be harmful. Together, these microbes weigh around 1–2 kilograms, functioning almost like an additional organ essential for overall well-being.

How Does Gut Microbiome Influence Your Health?

The relationship between humans and microbes has evolved over millions of years, with the gut microbiome playing a crucial role from birth. Initial exposure to microbes occurs during birth, and some evidence suggests that exposure begins in the womb. As the microbiome diversifies, it starts influencing key bodily functions:

Digestion of breast milk: Beneficial bacteria like Bifidobacteria help break down essential sugars in breast milk, supporting infant growth.

Fiber digestion: Some bacteria process fiber into short-chain fatty acids, which contribute to gut health and reduce risks of obesity, diabetes, and heart disease.

Immune system regulation: The gut microbiome interacts with immune cells, influencing how the body responds to infections.

Brain health: Emerging research suggests a link between the gut microbiome and brain function, potentially affecting mental health and neurological processes.

Gut Microbiome And Weight Management

An imbalance between beneficial and harmful microbes, known as gut dysbiosis, may contribute to weight gain. Studies on identical twins—one with obesity and the other without—suggest that microbiome composition plays a role in body weight independent of genetics. Additionally, animal studies indicate that gut bacteria can influence weight gain, even when calorie intake remains constant.

Probiotics, beneficial bacteria found in supplements and certain foods, can help restore gut balance and support weight loss, though their effects may be modest.

Gut Health And Disease Prevention

The gut microbiome plays a vital role in preventing and managing conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Imbalances in gut bacteria may lead to bloating, cramps, and digestive issues. On the other hand, beneficial bacteria like Bifidobacteria and Lactobacilli help strengthen the intestinal lining, reducing the risk of gut-related disorders.

Impact On Heart Health

Research suggests that the gut microbiome influences heart health by affecting cholesterol levels and blood pressure. Certain harmful bacteria produce trimethylamine N-oxide (TMAO), a compound linked to blocked arteries and heart disease. However, probiotics, particularly those containing Lactobacilli, may help reduce cholesterol levels and promote cardiovascular health.

Blood Sugar Regulation And Diabetes Risk

The gut microbiome also plays a role in regulating blood sugar levels. Research on infants genetically predisposed to type 1 diabetes indicates that gut microbiome diversity declines before disease onset. Furthermore, individual variations in gut bacteria may explain why people experience different blood sugar responses to the same foods.

Connection Between Gut And Brain

The gut is physically connected to the brain through nerves, and certain bacteria help produce neurotransmitters like serotonin, which influence mood and mental health. Studies indicate that people with mental health disorders often have different gut bacteria compared to those without such conditions. Additionally, some probiotics have shown promise in alleviating symptoms of depression and anxiety.

Tips For Healthier Gut Microbiome

Maintaining a balanced gut microbiome is crucial for overall health. Here are some strategies to support gut health:

• Eat a diverse range of foods: A varied diet rich in fiber, legumes, and fruits promotes microbial diversity.
• Consume fermented foods: Yogurt, kefir, and sauerkraut contain probiotics that enhance gut health.
• Limit artificial sweeteners: Some artificial sweeteners can encourage the growth of harmful bacteria.
• Include prebiotic foods: Bananas, oats, and asparagus contain fibers that nourish beneficial bacteria.
• Breastfeed infants when possible: Breastfeeding promotes a healthier gut microbiome in babies.
• Choose whole grains: Whole grains contain fiber and beneficial compounds that support digestive health.
• Opt for a plant-based diet: Vegetarian diets may reduce inflammation and support a healthier gut microbiome.
• Consume polyphenol-rich foods: Green tea, dark chocolate, and olive oil contain compounds that foster beneficial bacteria.
• Take probiotics if needed: Probiotic supplements can help restore gut balance after disruptions, such as antibiotic use.
• Use antibiotics cautiously: While antibiotics can be life-saving, overuse can harm beneficial gut bacteria.

People diagnosed with attention-deficit/hyperactivity disorder (ADHD) had a 71% higher rate of death from any cause than those without the condition, new review published in JAMA Network Open states. The findings highlight health risks that extend beyond ADHD's core symptoms.

The study also found higher rates of death by suicide and injuries. ADHD medication, on the other hand, was reported to cause overall lower mortality.

Researchers from University College London (UCL) and the University of Liverpool reviewed 19 observational studies involving nearly 16 million people across three continents.

Suicide And Injuries Among Key Concerns

The review found that people with ADHD had an 89% higher rate of death by suicide and a 55% higher rate of death from intentional or unintentional injuries, compared to people without ADHD.

Deaths from natural causes, including those related to physical health conditions, were also 27% higher.

Researchers said several factors could contribute to these findings. People with ADHD may experience difficulties with impulse control and emotional regulation, as well as higher rates of other mental health conditions. Challenges with attention may also contribute to accidental injuries, including road accidents.

Physical health risks due to lifestyle may play a role too. Smoking, alcohol use, substance abuse and accessing healthcare could affect these results.

Senior author Professor Joshua Stott of UCL said, “We found that people with ADHD face an increased risk not only of death by suicide and injury, but also of deaths by natural causes, adding to evidence that health inequalities faced by people with ADHD are broad and wide-ranging.”

Also read: ADHD: Debunking Common Misconceptions About ADHD

ADHD Medication Linked With Lower Mortality

The review found that people with ADHD who took prescribed medication had a 25% lower risk of death from any cause than those who did not take medication.

However, this finding was based on only three of the 19 studies included in the review. The researchers said that more research is needed to understand whether medication directly reduces mortality risk.

First author Lucy Corrigan of the University of Liverpool said, “Our findings provide early evidence to suggest that medication may play an important role in supporting the health of people with ADHD, but this is based on a small number of studies and further research is needed to clarify this link. And medication is just part of the story; many people with ADHD benefit from comprehensive, long-term treatment and support.”

Also read: Adult ADHD: How Does It Impact People's Lives? What Are Its Symptoms?

More Investigation Needed

The researchers said that all the studies included in the review were observational. This means the results show associations and cannot establish that ADHD itself causes early death or that medication prevents it. The studies also differed in their methods and in the size of the risks they reported.

Stott said, “ADHD is not by definition a life-limiting condition as the right support and treatment can help people with ADHD to live long and healthy lives. Our findings underscore the importance of ensuring that everyone who may have ADHD has access to accurate diagnosis and treatment. While ADHD diagnosis rates have risen in recent years, they may still lag behind actual prevalence, particularly for older age groups where mortality risk may be most pertinent.”

Morning walks are a popular part of many older adults’ daily routines. But is walking alone enough to maintain bone strength and prevent osteoporosis as we age?

Walking 30–40 minutes every day is a good habit. However, it may not be enough to maintain bone and muscle strength as we age. A person may walk daily and still struggle to get up from a low chair or maintain balance on an uneven surface. These are important signs of functional strength that deserve as much attention as daily step counts, experts said on World Osteoporosis Day.

Falls are a significant concern among older adults worldwide. A 2022 systematic review and meta-analysis of 104 studies estimated that 26.5% of older adults globally experienced falls. In India, a 2026 analysis of data from the Longitudinal Ageing Study in India found that 11.56% of adults aged 60 and older reported a history of falls. Chronic joint disease was among the factors independently associated with falls.

Why Walking Alone May Not Be Enough

Also read: Osteoporosis Affects Nearly 20% Of US Women Aged 50+: Why Screening Is Key

Dr. Siddhart Yadav, Senior Consultant, Orthopedics and Joint Replacement Surgery, Apollo Hospitals, Navi Mumbai, told HealthandMe that bone density and muscle mass tend to decline with age.

“In women, bone loss can accelerate after menopause, while men too are at risk of age-related bone loss. When weaker bones are combined with reduced muscle strength and poor balance, even a relatively minor fall can result in a fracture, particularly around the hip or wrist,” he said.

“While women are hit hardest, often assuming household chores are adequate exercise, men are equally vulnerable as muscle mass silently declines after 50. In both, excess weight paired with weak muscle leaves weaker bones exposed to fractures during simple falls,” Dr. Thineshchandar Andiappan, Senior Orthopaedic and Joint Replacement Surgeon, Athulya Geriatric Hospital told HealthandMe.

What Exercises Should Adults Over 60 Include?

A casual morning walk alone may not provide enough stimulus to maintain bone density, muscle strength, and balance. Experts recommend combining walking with progressive resistance and strength training. Starting in your 40s can help preserve strength, but it is never too late to begin an appropriate exercise routine.

Along with regular walking, older adults should include simple strength and balance exercises in their routine.

Dr. Siddhart suggested chair sit-to-stands, supported squats, heel raises, and resistance-band exercises to help maintain the strength needed for everyday activities. Light dumbbell exercises for the upper body can also help strengthen the arms, shoulders and other upper-body muscles.

Exercises should be introduced gradually and tailored to individual health and mobility, particularly for people with osteoporosis or a history of fractures.

A 30-40-minute walk is beneficial, but it does not have to be completed in one stretch. If the muscles begin to feel tired, taking a short break of two to three minutes before resuming the walk is reasonable.

Diet and Vitamin D Also Matter

Read More: Osteoporosis Drugs Offer New Hope For Back Pain By Blocking Disc Mineralisation: Study

Along with exercise, adequate nutrition supports bone and muscle health. Calcium-rich foods such as milk, curd, paneer, ragi and sesame, together with adequate protein, can help meet nutritional needs. Vitamin D levels should be assessed when clinically indicated.

“Falls in elderly persons happen more often due to instability, muscle weakness, and other reasons. It is very important to address all the issues in addition to the management of osteoporosis for preventing such fractures. The comprehensive treatment will include a good diet, adequate sunlight exposure, in addition to exercises, which must involve weight training and stability-building training,” Dr. V Singaravadivelu, Senior Consultant and Academic Lead, Orthopaedic Surgery, Kauvery Hospital told HealthandMe.

A sugar naturally found in red meat may help explain why beef and lamb have long been linked to type 2 diabetes, according to a large new study presented at the European Association for the Study of Diabetes’ Annual Meeting in Milan.

Researchers tracked nearly 90,000 adults with no history of diabetes or cancer through NutriNet-Sante, a long-running French health study, according to a release from the European Association for the Study of Diabetes (EASD). Over a median follow-up of 7.2 years, 966 participants developed type 2 diabetes.

The focus was a sugar called N-glycolylneuraminic acid, or Neu5Gc, found mainly in beef and lamb. People with the highest intake of meat-derived Neu5Gc had a 63% higher risk of developing type 2 diabetes than those with the lowest intake, the EASD reported. The risk rose steadily with intake: the second-highest group already carried a 41% higher risk.

“This is a relative risk: people in the top fifth of meat-derived Neu5Gc intake had a 63% higher risk than those in the bottom fifth, after accounting for many other factors,” said lead author Dr. Leopold Fezeu of Universite Sorbonne Paris Nord told Medical News Today. “It does not mean that 63% of high consumers will develop diabetes.”

Also Read: World Osteoporosis Day: Why Women Face A Higher Risk of Osteoporosis As They Age

Why Scientists Suspect Inflammation

Most mammals produce Neu5Gc naturally, but humans lost that ability after an ancient genetic mutation, according to the EASD. The sugar can still enter the body through food and get absorbed into human tissue. Because the body doesn’t recognise Neu5Gc as its own, the immune system may treat it as foreign, producing antibodies against it in a prolonged immune response called xenosialitis, previously linked to cardiovascular disease and cancer.

“Our findings support chronic inflammation as a specific mechanism linking red meat consumption with T2D, partly beyond the amount of red meat a person eats and partly independent of body fat,” Fezeu said.

What Are The Key Findings?

Not just weight: Notably, obesity accounted for only about 13% of the link between Neu5Gc intake and diabetes risk, the EASD reported, suggesting the sugar’s effects may extend beyond weight gain alone.

Dairy showed no link: Despite also containing Neu5Gc, dairy products showed no association with diabetes risk, likely because cow’s milk contains far smaller amounts than red meat.

An important caveat

When researchers additionally adjusted for total red meat intake, the Neu5Gc-diabetes link weakened and was no longer statistically significant, though it pointed the same direction.

“There may be differences between sources, or other components of red meat may contribute,” Fezeu said, meaning the study can’t fully separate Neu5Gc’s effect from red meat generally.

What comes next

Since the study is observational, it cannot prove Neu5Gc causes diabetes. Fezeu’s team plans to measure antibodies against Neu5Gc directly and study how it interacts with iron in red meat.

“Future research should explore whether reducing exposure to meat-derived Neu5Gc, for example by favoring poultry or plant-based proteins over beef and lamb... could help prevent T2D,” Fezeu said.