Digestion and Aging – Smart Tips to Maintain a ‘Healthy’ Relationship
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By Malla Reddy Narayana on 9 Aug, 2024

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Introduction

It is a well-known fact that our nutritional needs and digestion as a whole, change as we grow older. We also need more nutrients as we age, but cannot eat as much- which means the food we eat needs to be of exceptional quality. Ageing well is a combination of components- genetics, lifestyle and general health being the most well-known ones. This is why there is such a huge link between our gut microbiome and our food habits. If our digestive system gets affected, we may face issues like diverticulitis, constipation, MS  (Multiple Sclerosis), diabetes, depression and other autoimmune diseases like RA (Rheumatoid Arthritis) respectively. 

Good Digestion Tips

Indian food is generally packed with gut superfoods like curd, fennel seeds, cumin seeds, turmeric, carom seeds etc.In fact a lot of our spices fulfil this role of aiding in digestion beautifully, while also flavouring our dishes in many delectable ways. They are all great at improving the gut microbiome, and reduce bloating too. Some easy to follow tips include the following- 

  • Avoid any food that has been problematic in the past. 
  • Stay hydrated.
  • Eat a balanced diet.
  • Eat about 4-6 servings of vegetables and fruits in one day. 
  • Eat smaller portions, and try to split your meals into 5-6 sittings. This will mean that you don’t feel too stuffed at one go and the meal is easier to digest. 
  • Medications that you take every day may cause issues like constipation or acid reflux. So talk to your doctor for possible replacements.

How to Maintain Good Gut Health

Here are our top 7 favourite tips to help you

  • Drink plenty of water so you don’t get constipated. This is because the part of the brain that controls thirst (the hypothalamus) does not function as well, when we get older. Think of your gut as a plumbing system that needs to function well by moving stuff around efficiently. So, getting dehydrated is bad.
  • Eat plenty of soluble fibre rich foods like fresh fruits and vegetables. Refrain from eating too many sweets or drinking too much chai or coffee. Two cups a day is totally fine. 
  • Obesity is a major concern these days, and not eating the right kinds of food can cause issues like GERD (Gastro-oesophageal Reflux Disease), fatty liver disease even if you are not an alcoholic or even cancers of the colon, oesophagus or the pancreas. Obesity can also increase the incidence of being diabetic or having hypertension. 
  • Get some exercise- if you do so for the recommended 150 minutes per week, you should keep everything moving smoothly. You could also lose some weight, and this is great too in the long run- to improve glucose sensitivity and reduce cravings. 
  • Do some yoga or meditation, or try different ways to reduce stress. Too much stress can even exacerbate existing IBS (Irritable Bowel Syndrome) symptoms. 
  • Ensure you visit your dentist every year or so, and schedule a routine cleaning or any other oral procedure without much delay. The mouth is an inhospitable terrain that is home to millions of bacteria- which can be ingested, and could cause problems in different ways.

Conclusion

”The gut is a garden, requiring care and nourishment to thrive.”- this quote by German author and scientist Giulia Enders is a great way to summarise everything we just read. Maintaining a healthy and stress free lifestyle is key to ensuring that our gut performs at its peak. We don’t need to get disheartened by the fact that ageing will do a number on us. We just need to be more proactive about our choices, and the rest will follow in good faith.

FAQs

Q1. How does ageing affect digestion?

Growing older means making lesser amounts of digestive enzymes, and muscles not working as well as before. This results in simple problems like indigestion, food intolerance, constipation or even slower digestion. 

Q2. What are some common digestive issues as we age?

Some issues that people face as they age include GERD, constipation, diverticulitis, lactose intolerance, IBS, diarrhoea, celiac disease, peptic ulcers etc. 

Q3. What dietary changes can promote healthy digestion in older adults?

Ensuring that you eat a balanced diet and not depending on supplements is one way to stay healthy. Drinking 3 litres of water a day is also a great start. Being mindful about the quality of food and portion sizes can do wonders too. Avoid fried, overly sweet or salty foods, and don’t drink lots of coffee or tea. 

Q4. How does physical activity impact digestion as we age?

The main positive aspect of getting some exercise every day is that you won’t feel as constipated. So, to get things moving along easy – walk or jog, swim or do some yoga. This will help retain and even improve muscle tone in the digestive system. 

Q5. What are some tips to manage digestive discomfort in older age?

Eat smaller meals in a day. Eat more often, instead of 3 large meals like always. Skipping meals or not eating them on time can also mess with your system. Avoid late night snacks. Include some form of probiotics like buttermilk or curd rice everyday in your meal, if possible. Talk to your physician about digestive supplements if needed. 

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