Our digestive system experiences various changes as we grow older. These common bowel problems in the elderly can affect our overall health.
Recently, there’s been more focus on how the health of our gut (the digestive system) influences aging, and ways to keep our gut microbiome (the community of microorganisms in our digestive tract) healthy for seniors. With that said, we will look at the changes in our digestive system and share some dietary tips to keep our gut healthy.
Change in Bowel Habits with Age
The gut microbiome is a complex community of microorganisms that live in our digestive system. These microorganisms play a crucial role in our overall health, including digestion, immune function, and even mental health.
Our gut microbiome undergoes changes over the years, which can lead to a decline in gut health. These changes can be caused by a variety of factors, including diet, medication use, and lifestyle choices.
- Changes in Gut Microbiome Composition
One of the most significant changes that occur in our gut as we reach our senior years is a decline in the diversity of our gut microbiome. This means that there are fewer types of microorganisms living in our gut, which can hurt our health.
Studies have shown that older adults have a less diverse gut microbiome compared to younger adults. This decline in diversity is thought to be due to a decrease in the number of beneficial bacteria and an increase in harmful bacteria.
- Slower Digestion
Our digestive system also undergoes changes that can affect how efficiently we digest our food. The muscles in our digestive tract may become weaker, leading to slower digestion and constipation.
Slower digestion can also lead to a decrease in the production of digestive enzymes, making it more difficult for our bodies to break down and absorb nutrients from our food.
- Increased Risk of Gut Disorders
As we age, there is an increased risk of developing gut disorders such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and diverticulitis. These conditions can cause discomfort, pain, and other digestive symptoms, making it challenging to maintain a healthy gut.
Dietary Tips for Maintaining Gut Health in Aging
While we cannot stop the aging process, there are steps we can take to maintain a healthy gut as we get older. Here are some dietary tips to help you maintain a healthy gut microbiome in aging.
- Increase Fiber Intake
Fiber is essential for maintaining a healthy gut. It helps to keep our digestive system moving and feeds the beneficial bacteria in our gut. Additionally, you may also have a harder time digesting and absorbing fiber, so it is crucial to increase your intake.
Fiber-rich foods include fruits, vegetables, whole grains, and legumes. Aim for at least 25-30 grams of fiber per day.
- Consume Probiotic Foods
Probiotics are live microorganisms that can provide health benefits when consumed. They can help to balance the bacteria in our gut and improve digestion. Furthermore, our bodies may have a harder time producing and maintaining beneficial bacteria due to old age, so consuming probiotic foods can be beneficial.
Foods that are high in probiotics include yogurt, kefir, sauerkraut, kimchi, and kombucha. Aim to include at least one serving of probiotic-rich foods in your diet each day.
- Stay Hydrated
Dehydration can lead to constipation and other digestive issues. Aim for at least eight glasses of water per day, and try to limit your intake of dehydrating beverages such as alcohol and caffeine.
- Limit Processed Foods and Added Sugars
Processed foods and added sugars can hurt our gut health. They can disrupt the balance of bacteria in our gut and lead to inflammation. Instead, focus on whole, unprocessed foods such as fruits, vegetables, whole grains, and lean proteins.
- Consider a Probiotic Supplement
When selecting a probiotic supplement, prioritize those that encompass a diverse range of bacterial strains, such as:
- Lactobacillus acidophilus
- Bifidobacterium bifidum
- Streptococcus thermophilus
Additionally, ensure the chosen supplement has a substantial quantity of live bacteria, as indicated by the colony-forming units (CFUs) specified on the product label. This diversity in bacterial strains contributes to a more comprehensive and beneficial impact on your gut microbiota.
Other Tips for Maintaining Gut Health in Aging
In addition to dietary changes, there are other steps you can take to maintain a healthy gut as you age.
- Exercise Regularly
Regular exercise can help to keep your digestive system moving and improve overall gut health. Aim for at least 30 minutes of moderate exercise each day, such as walking, swimming, or cycling.
- Manage Stress
Your stress level can have a significant impact on our gut health. It can disrupt the balance of bacteria in our gut and lead to digestive issues. Find ways to reduce stress levels to prevent common digestive problems such as engaging in different activities.
Some effective stress management techniques you can try include meditation, yoga, deep breathing, and spending time in nature.
- Get Enough Sleep
Getting enough sleep is essential for maintaining a healthy gut. Lack of sleep can disrupt the balance of bacteria in our gut and lead to digestive issues. So, it is crucial to prioritize sleep and aim for at least 7-9 hours per night.
Takeaways
Our gut health becomes increasingly important for our overall health and well-being. By understanding the changes that occur in our digestive system and making dietary and lifestyle changes, we can maintain a healthy gut microbiome and improve our overall health in aging.