We each carry entire worlds of microorganisms in and on our bodies — ecosystems that influence everything from energy and immunity to how our skin looks and feels. According to Michael Hartman, Ph.D., vice president of research and development at Plexus Worldwide, nurturing these microbiomes is central to aging well.
What comes to mind when you think about aging well? Maybe it’s fewer wrinkles, more energy, a little extra stamina on the stairs (or all of the above)? Dr. Hartman says the secret to all that — and more — starts in the microbiome.
Meet your gut and skin microbiomes
“Your microbiome is the collection of microorganisms that live in and on your body,” Dr. Hartman explained. “We usually talk about the gut microbiome, but there’s also a skin microbiome and an oral microbiome. Each plays a different role in keeping us healthy.”
In the gut, beneficial bacteria support digestion and nutrient absorption — but their influence reaches far beyond that. Hartman highlighted three microbiome-driven pillars of healthy aging: metabolic health, immune resilience, and the gut–brain connection.
Certain gut bacteria help us use calories for energy instead of storing them as fat, supporting blood sugar regulation and body composition over time. Roughly 70-80% of the immune system is associated with the gut, making a strong gut barrier essential for keeping pathogens out of the bloodstream. And because the gut and brain communicate constantly, what we eat affects not just digestion but mood, stress response, and mental clarity. The skin microbiome plays its own essential role. Beneficial bacteria on the skin help produce natural oils, maintain hydration, and support a healthy barrier.
Listen for signs of microbiome imbalance
Daily life stresses these ecosystems. Psychological strain, intense physical training, and even environmental heat can disrupt the balance of gut bacteria. Gut imbalance can show up as bloating, irregular digestion, increased cravings, low or inconsistent energy, or mental fog.
Harsh cleansers and over-stripping products can also weaken the skin microbiome by removing beneficial bacteria, accelerating dryness and visible aging. And as we age, the skin naturally loses hydration and structural support. On the skin, disruption often looks like dryness, redness, changes in texture, or more frequent blemishes.
“You can’t stop aging,” Dr. Hartman shared, “but you can slow the decline by putting the right nutrients into your body and onto your skin.”
Habits, not overhauls
If caring for multiple microbiomes sounds overwhelming, Dr. Hartman’s core message is reassuring: focus on process, not perfection. Instead of trying to overhaul your lifestyle overnight, he encouraged small “process goals” — the repeatable actions that make healthy aging more likely.
These habits are grounded in the four pillars of a healthy lifestyle, each offering simple, achievable places to start:
- Eat a balanced diet. Focus on plant diversity — “eat the rainbow” — so different fibers feed beneficial bacteria. Fiber-rich fruits and vegetables, many of which also contain high water content, help hydrate the body while nourishing the gut. Add fermented foods like yogurt, kimchi, or sauerkraut to introduce healthy microbes. Stay hydrated by aiming for about half your body weight (in pounds) in ounces of fluid per day.
- Practice regular physical activity. Movement doesn’t have to mean an intense workout. Short, frequent bouts — taking the stairs, walking after meals — quickly add up to the recommended 150 minutes per week.
- Get enough sleep. Quality sleep supports the gut, immune system, cellular repair, and the gut-brain axis, strengthening how the body processes nutrients and responds to daily stress.
- Manage stress. The often-overlooked pillar, stress directly affects the gut microbiome. Balanced nutrition, hydration, movement, and sleep all help the body respond more resiliently.
Supplements can play a role, Dr. Hartman added, but they’re “supplements, not substitutes.” They can help fill nutritional gaps or support gut health, sleep, or recovery on top of — but not instead of — healthy lifestyle habits.
Ultimately, healthy aging is about the small, consistent choices that support your gut, your skin, and your whole self, day after day. Trust your gut — and tend to it, too.
To learn more, visit plexusworldwide.com
