The Best Ways To Optimize Your Digestion As You Get Older
Feeling frustrated about stomach issues as we age is completely normal. But, thankfully, experts have some advice to help ease these age-related problems. Here are their recommendations:
Chewing Better
Digestion actually starts in your mouth. Salivary enzymes play a crucial role in breaking down starches and fats, which lightens the load on your gastrointestinal tract. Plus, the alkaline nature of saliva can help neutralize stomach acid that might cause reflux symptoms.
Also, cutting food into smaller pieces and chewing each bite about 15 to 20 times can really help if you’re experiencing issues with swallowing.
Stimulating Saliva Production
As we get older, saliva production often decreases, which can make chewing and swallowing more difficult. Dry mouth tends to be, well, twice as common among those who take daily medications compared to those who don’t.
If dry mouth is a concern during meals, consider keeping an over-the-counter saliva substitute handy or sipping water between bites.
Eating More Plant-Based Foods and Less Processed Ones
To improve digestion, it’s best to have a diet that’s low in processed foods and rich in a variety of plant-based options. Diets high in processed foods can disturb the gut microbiome, leading to an imbalance that can increase the risk of digestive issues.
On the upside, a plant-based diet can also boost your fiber intake, which is vital for regular bowel movements. Fiber, both soluble and insoluble, adds bulk to your stool. This not only makes bathroom visits easier but also reduces the chances of issues like fecal incontinence and can help with diarrhea by absorbing excess water.
Staying Hydrated
Hydration is key in preventing constipation, especially as you increase your fiber consumption. The National Council on Aging suggests drinking roughly one-third of your body weight in ounces each day. So, if you’re 150 pounds, that equates to about 50 ounces (or around 6¼ cups) of water daily.
Moving More
Regular exercise can boost the motility of your GI tract, which is beneficial for digestion. Plopping down on the couch after a meal isn’t the best move; it can actually encourage acid reflux. A walk of about 15 minutes post-meal is a good idea to stimulate your stomach and aid gastric emptying.
Getting Enough Sleep
Good sleep is essential for bodily healing, and not getting enough — ideally seven to nine hours a night — can negatively impact your gut health and immune system. Researchers are looking into how this works, but one theory suggests sleep deprivation may lead to inflammation in the bowels, potentially causing gastrointestinal issues.
Mastering Your Medications
Every medication can potentially have gastrointestinal side effects, even those prescribed for digestive issues. Following your prescribed regimen closely can help reduce these risks. For instance, certain pain relievers shouldn’t be taken on an empty stomach, while acid-reducing medications should ideally be taken half an hour before breakfast. If you do experience side effects, it’s important to reach out to your healthcare provider.
When To Check In With Your Doctor About Your Digestive Issues
If you find that your digestive issues seem age-related or lifestyle-driven, it’s still crucial not to make assumptions. Sharing your experiences with your doctor is vital since there might be a more serious issue at play.
If you notice persistent changes in your bowel habits, trouble swallowing, abdominal pain, nausea, unexplained weight loss, or any blood in your stool (even if it appears black or tarry), it’s time to consult a gastroenterologist.
Your doctor may start with blood tests and could recommend medication or further examinations, like an endoscopy or colonoscopy, depending on your symptoms.
