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when Maria Branillas Moreira She died in 2024 at the age of 117, leaving behind more than just memories. She left a gift to science: her samples microbiome.
Researchers found that her gut was just as diverse as someone decades younger: rich in beneficial bacteria linked to resilience and longevity. she The habit of drinking yogurt every day and mediterranean diet Might be helpful. While we’re unlikely to all inherit “lucky genes,” cultivating your microbiome may be one way to support lifelong health.
In a recent paper published in Cell Reporting Medicine, researchers present what may be the most detailed scientific study of supercentenarians (people aged 110 years or older). Before her death, Branias agreed to take part in a study designed to reveal how she lived such a long and healthy life.
When scientists compared her samples with those from people who had not reached such a special age, the genetic results were not surprising: Blanyas carried protective variants that protect against common diseases. But they also looked at something we have more control over—the gut microbiome.
The microbiome is the vast community of bacteria, fungi, and other microorganisms that live in the gut. They help digest food, produce vitamins, influence our immune system, and even communicate with the brain. While our genes play only a small role in shaping our microbiome, diet and lifestyle are much more important.
Typically, as people age, the gut microbiome loses diversity (the variety of microbial species) and beneficial microorganisms, e.g. Bifidobacteria decline. Reduced diversity is associated with frailty.
Branyas’ intuition told a different story. Her microbiome was as diverse as that of much younger adults and was particularly rich in bacterial families Bifidobacteriaceaeincluding genus Bifidobacteria. In most older adults, these bacteria decrease in number, but Branyas’ levels are consistent with previously reported elevated levels of the bacteria Bifidobacteria among other centenarians and supercentenarians. The researchers concluded that this unusually youthful microbiome may have supported her gut and immune health, contributing to her extraordinary longevity.
Bifidobacteria They are among the first microorganisms to colonize the gut of infants and are generally thought to be beneficial throughout life. Studies show they can support immune function, prevent gastrointestinal disease and help regulate cholesterol.
Her diet offers clues as to why she maintains such high levels Bifidobacteria. Branias reports that he eats three cups of yogurt a day, each containing live bacteria known to support bacterial growth. Bifidobacteria. She also follows a predominantly Mediterranean diet, a dietary pattern consistently associated with gut microbiome diversity and good health.
About the author
Rachel Woods is Senior Lecturer in Physiology at the University of Lincoln.
This article is reproduced from dialogue Licensed under Creative Commons. read Original article.
Other encouraging foods Bifidobacteria Includes kefir, kombucha, and fermented vegetables like kimchi and sauerkraut. These include Probiotics – Live bacteria that can colonize the gut and provide health benefits. But probiotics need fuel. Prebiotics—dietary fibers that we cannot digest but that microorganisms thrive on—are found in foods such as onions, garlic, leeks, asparagus, bananas, oats, and beans. Probiotics and prebiotics work together to help maintain a balanced microbiome.
Of course, this was a study of a single individual, and the scientists weren’t saying her microbiome alone explained her longevity. Her remarkable longevity is almost certainly the result of many intertwined factors: protective genes, efficient metabolism, low inflammation—and likely support from a diverse gut microbiome.
Microbiome research is advancing rapidly, but no one yet knows what a “perfect” microbiome would look like. Greater diversity is often associated with better health, but there’s no single secret to longevity. Even so, Branias’ case reinforces a growing consensus that cultivating a diverse, beneficial microbiome is linked to better health and resilience.
While we can’t select genes, we can support our gut microbes. Simple steps include eating fermented foods like live yogurt, kefir, kimchi and sauerkraut, as well as fruits, vegetables, legumes and whole grains, which provide the prebiotics needed by healthy microbes.
A Mediterranean diet—high in vegetables, fruits, and whole grains, with olive oil as the main fat, regular consumption of fish and legumes, and keeping red meat, processed foods, and added sugar to a minimum—has been repeatedly shown to be associated with microbiome diversity and reduced disease risk.
These habits don’t guarantee a life beyond 110 years, but they can reduce the risk of cancer, type 2 diabetes and cardiovascular disease.
The life of María Branías Moreira reminds us that longevity depends on a delicate balance of genetics, lifestyle and biology. We can’t control every factor, but taking care of your gut microbiome is a meaningful step toward lasting health.