Surprising reason beetroot works better as you age

(NaturalHealth365)  Most people think of aging as an inevitable decline, marked by weakening muscles, slowing reflexes, and steadily rising blood pressure.  But new research from the University of Exeter reveals an unexpected twist.  As we age, our bodies may actually become better equipped to benefit from certain natural interventions, particularly those involving the surprising partnership between our mouth bacteria and cardiovascular health.

A comprehensive study published in Free Radical Biology and Medicine has uncovered how beetroot juice not only lowers blood pressure in older adults but also fundamentally rewires their oral microbiome in ways that could revolutionize our understanding of healthy aging.

Your mouth bacteria control blood pressure more than you think

For years, researchers have known that nitrate-rich vegetables, such as beetroot, can help lower blood pressure.  The mechanism seemed straightforward: dietary nitrates are converted to nitrites by bacteria in the mouth, which then become nitric oxide in the bloodstream.  This compound relaxes blood vessels and reduces blood pressure.

But this new study, involving 39 young adults and 36 older adults, revealed something unexpected.  While both age groups experienced changes in their oral bacteria after consuming concentrated beetroot juice for two weeks, the older participants showed dramatically different responses – and significantly better health outcomes.

Professor Anni Vanhatalo, the study’s lead author, explains: “We know that older people produce less of their own nitric oxide as they age.  They also tend to have higher blood pressure, which can be linked to cardiovascular complications like heart attack and stroke.”

The research team found that older adults (ages 67-79) experienced an average blood pressure reduction of 7 mmHg after beetroot supplementation, whereas younger participants (ages 18-30) showed no significant changes in blood pressure.

The saboteur bacteria hijacking your cardiovascular system

What makes this study so fascinating is how it tracked exactly which bacteria changed in participants’ mouths.  The researchers used sophisticated gene sequencing technology to map out these microscopic communities before and after consuming beetroot.

In the older participants, something interesting happened.  The beetroot juice didn’t just randomly shuffle their mouth bacteria around – it specifically targeted problematic species while encouraging helpful ones to thrive.

The troublemakers getting suppressed included bacteria from the Prevotella family, which researchers have linked to inflammation and high blood pressure.  At the same time, beneficial bacteria like Neisseria began to flourish, creating an oral environment that was more effective at converting nitrates into compounds that lower blood pressure.

Here’s where it gets really clever: the researchers discovered that some of these “bad” bacteria are basically saboteurs.  Instead of helping convert nitrates into helpful nitrites, bacteria like Prevotella dentalis and Prevotella intermedia hijack the process and produce ammonia instead.

The scientists refer to this sabotage process as DNRA (dissimilatory nitrate reduction to ammonia), which essentially short-circuits the entire beneficial pathway that’s supposed to help your blood vessels relax and your blood pressure drop.

Why older hearts might have a surprising advantage

Perhaps most intriguingly, the study suggests that healthy aging may actually enhance our ability to benefit from dietary nitrates.  Older participants showed greater increases in plasma nitrite concentrations and more pronounced microbiome changes compared to their younger counterparts.

This finding challenges conventional assumptions about aging and suggests that certain biological systems may become more responsive to natural interventions over time.  The symbiotic relationship between humans and nitrite-producing oral bacteria appears to strengthen with age, potentially as a compensatory mechanism for declining natural nitric oxide production.

Other ways to protect your heart naturally

Beyond beetroot and oral bacteria, plenty of simple lifestyle choices can help keep your cardiovascular system strong.

Eating wild-caught fish a couple times a week gives you omega-3s that help your blood vessels stay flexible.  Adding garlic and turmeric to your cooking may also be beneficial – both have been linked to improved heart health in studies.

Regular physical activity makes a significant difference.  It doesn’t have to be anything fancy – even walking around the neighborhood strengthens your heart and gets your blood flowing better.

Getting enough sleep matters more than most people realize.  When you’re constantly tired, your whole cardiovascular system suffers.  Most people need around 7 to 8 hours of sleep to feel their best.

And don’t underestimate stress.  When you’re always wound up, it takes a toll on your heart over time.  Finding ways to relax, whether that’s reading, gardening, or simply sitting quietly for a few minutes, can help protect your cardiovascular health.

The good news is that all these things work together.  You don’t need to do everything perfectly, but small changes in several areas can add up to tangible benefits for your heart.

The future of age-specific nutrition has arrived

This research opens exciting possibilities for age-specific nutritional interventions.  Rather than assuming all demographics respond similarly to dietary changes, this work suggests we may need to tailor recommendations based on life stage and individual microbiome composition.

The findings also highlight the crucial role of oral health in systemic wellness.  As we age, maintaining a balanced oral microbiome – rather than simply eliminating all bacteria – may be key to optimizing cardiovascular health.

For older adults concerned about blood pressure, this research offers hope that simple dietary changes could provide meaningful benefits.  By incorporating nitrate-rich vegetables into their daily routine, they may be able to harness their aging oral microbiome as a powerful ally in maintaining cardiovascular health.

The study suggests that what we’ve traditionally viewed as the decline of aging might include some hidden advantages – at least when it comes to our ability to benefit from certain natural compounds found in vegetables.

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Sources for this article include:

Sciencedirect.com
Medicalxpress.com

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