As we age, many people notice their stomachs becoming more sensitive. It’s just one of those surprises that come along with growing older—like our joints making odd noises or experiencing intense hangovers after just a couple of drinks. But perhaps one of the more frustrating changes is how our digestive systems start to seem less effective.
According to Dr. Sara Attalla, a gastroenterologist from New Jersey, intestinal issues can crop up at any age but might become more common as we get older. The National Institutes of Health estimates that around 60 to 70 million Americans suffer from digestive diseases, which can lead to symptoms such as heartburn, bloating, abdominal pain, and bowel habit changes like constipation or diarrhea.
Identifying the root causes of these digestive issues can be complex, largely due to the unique combination of aging and lifestyle factors that contribute to them.
How Aging Affects Digestion
With age, the nerves and muscles in the gastrointestinal (GI) tract can become less effective, leading to changes in how digestive organs operate, often resulting in slower digestion and disorderly communication between these organs. For instance, swallowing may not be as coordinated, which can increase instances of acid reflux, known as GERD, or cause lingering food in the stomach, resulting in indigestion.
Dr. Attalla notes that the stomach lining can thin with age, making it more vulnerable to injuries caused by inflammation.
Lower production of prostaglandins, essential for stomach acid regulation and GI muscle function, also means a weakened protective layer around the stomach, increasing the risk of gastritis and ulcers.
Then there’s the small bowel, where reduced motility can lead to bacterial overgrowth—often causing symptoms like bloating and diarrhea. If motility decreases in the colon, constipation and diverticulosis may follow, which can lead to further complications.
Moreover, many chronic health conditions tend to accumulate as we age, and these can limit our movement, exacerbating digestive issues. Dr. Pritesh Mutha emphasizes, “If you don’t move, neither does your gut.”
Then there’s the medications we take for various health issues, which often come with their own gastrointestinal side effects, including nausea and constipation.
Chewing more slowly is one practical tip for easing the load on your digestive system.
Optimizing Digestion in Later Years
This whole situation can feel quite frustrating, but luckily, there are strategies to help reduce the impact of age-related digestive concerns. Experts suggest:
Chewing Better
Digestion starts in the mouth, and salivary enzymes play a crucial role. They help break down starch and fat, which lightens the workload on the GI tract. Saliva’s alkaline nature also helps counteract any acid reflux symptoms.
Additionally, cutting food into smaller pieces and making sure to chew thoroughly can alleviate swallowing difficulties.
Stimulating Saliva Production
As we get older, saliva production often decreases, contributing to chewing and swallowing issues. According to the American Dental Association, those on daily medications are particularly prone to dry mouth.
Using over-the-counter saliva substitutes or sipping water during meals can assist if you’re experiencing dry mouth.
Choosing Plant-Based Over Processed
Eating a diverse, plant-based diet while minimizing processed foods is key for better digestion. Dr. Sohi explains that high processed food consumption can disturb gut bacteria, potentially raising the risk of digestive diseases.
A plant-based approach not only supports a healthy microbiome but also boosts your fiber intake, which is vital for maintaining regularity.
Staying Hydrated
Hydration is essential to stave off constipation, particularly if you ramp up your fiber consumption. The National Council on Aging recommends aiming for one-third of your body weight in fluid ounces each day.
Staying Active
Exercising is beneficial for GI motility. Dr. Sohi advises against lounging on the couch after meals, as it doesn’t support digestion and may worsen acid reflux. A short walk after eating can help stimulate your digestive system.
Prioritizing Sleep
Quality sleep is vital for overall health, including gut function. Not getting enough sleep can negatively affect gut health, possibly leading to inflammation that causes digestive issues. Aiming for seven to nine hours of sleep each night is generally recommended.
Managing Medications
Almost all medications have GI side effects, so it’s important to follow prescription guidelines closely. For example, NSAIDs should not be taken on an empty stomach. If issues arise from your medications, consult your doctor.
When to Consult a Doctor
If you suspect your digestive challenges may stem from aging or lifestyle, it’s still important to communicate your symptoms with your doctor. As Dr. Neena Mohan notes, there could be underlying causes requiring attention.
Seek help if you notice persistent changes in bowel habits, difficulty swallowing, abdominal pain, or any unexplained weight loss. Your doctor might suggest tests, like bloodwork or procedures such as endoscopy or colonoscopy.
