November 16, 2020 Brian Dooley

5 Ways to Improve Your Digestion as you Age

If you’re having more digestive troubles as you age, you’re not alone. It’s common for older adults to experience issues. The good news is that a lot of them are treatable. Sometimes, simple lifestyle changes will help reverse issues.

Why Do You Have More Digestive Troubles as You Age?

While there could be many reasons for issues, here are some of the reasons why and the symptoms they cause:

• Medications can cause a variety of issues, including constipation, diarrhea, abdominal pain, nausea, and ulcers.
• Lack of exercise and dehydration can increase constipation.
• Gravity can pull the diaphragm down, creating a hiatal hernial, which causes heartburn and reflux.
• An unbalanced diet can cause vitamin deficiencies that can turn into digestive problems.

Aging may increase digestive issues. Here’s how to counteract those digestive troubles.

1. Eat a Healthy Diet.

Eating a variety of foods can relieve some digestive issues. Add raw vegetables, fruits, and whole grains to meals to increase your fiber intake. Reduce the amount of salt you eat, and cut down on white foods like bread, rice, and potatoes. Stay hydrated by drinking water and other non-caffeinated, non-alcoholic beverages during the day. You’ll know you’re drinking enough when your urine is almost clear. Include a variety of proteins like beans, fish, and lean meat.

2. Stay away from Foods that Give You Heartburn.

Avoid foods that trigger heartburn. Those foods are different for everyone. Some experience stomach problems with dairy or gluten. If you are unsure about which foods cause problems, try an elimination diet or talk to your doctor about getting tested for food allergies and sensitivities.

3. Add a Probiotic.

Probiotics contain good bacteria. They can sometimes provide relief to those who suffer from chronic constipation. Probiotics are found in certain yogurts, fresh sauerkraut, kombucha, and tempeh.

4. Check Your Meds.

Some medications (either over-the-counter or prescription) can cause digestive problems. If you’re experience nausea, diarrhea, constipation, or other issues, ask your doctor about medication side effects and ask for a substitute.

5. Get Enough Exercise.

Physical activity offers a lot of health benefits. This includes preventing constipation. For those 65 or older who are fit without limiting health conditions, The Center for Disease Control and Prevention (CDC) recommends one of these per week:

• 150 minutes of moderate-intensity aerobic activity
• 75 minutes of vigorous-intensity aerobic activity
• A mix of moderate- and vigorous-intensity aerobic activity

Each week should also include two or more days of muscle-strengthening activities. You should check with your doctor before starting a new exercise routine.

If you’re experiencing an increase in digestive issues as you age or you want to improve your overall digestive health, make an appointment to see your gastroenterologist today.