Our digestive system moves food through our bodies through a series of muscle contractions. As we age, this process can slow down. When that happens, more water from the food is absorbed into the body, which can lead to constipation. Staying hydrated is very important to help prevent constipation.
The muscles that make up your gut become stiffer, weaker and less efficient, and your body doesn't form new cells as quickly as they once could. These factors lead to higher risks of a damaged gut wall, which may result in digestive disorder, such as: Heartburn. Peptic ulcers.
On the minus side lie many health challenges -- including an increase in digestive health disorders. Of course, problems with digestion can occur at any age. Yet nearly 40% of older adults have one or more age-related digestive symptom each year.
You may have trouble digesting milk or dairy products as you age. But you may not have to give up all dairy products and the calcium and protein they provide. Many people can have small amounts of dairy with no stomach upset.
As stated at the outset, as we age things change, and this includes bowel habits. The most common thing to happen with age is that constipation is more frequent.
Fatty foods, such as chips, burgers and fried foods, are harder to digest and can cause stomach pain and heartburn. Cut back on greasy fried foods to ease your stomach's workload. Try to eat more lean meat and fish, drink skimmed or semi-skimmed milk, and grill rather than fry foods.
Foods that are easier to digest include toast, white rice, bananas, eggs, chicken, salmon, gelatine, applesauce, and oatmeal. Symptoms of digestive problems include acid reflux, bloating, abdominal pain, vomiting, and diarrhea.
"There can be both age-related physical changes that happen to the digestive tract, as well as chronic lifestyle factors, like stress or alcohol use, that cause inflammatory damage to the gut," says Anna Binder-McAsey, RD, registered dietitian and owner of Rethink Nutrition in Manhattan, Kansas.
Moving less and being dehydrated can impact your digestion, partly because these lifestyle factors can contribute to constipation. Another important consideration is decreasing levels of stomach acid, which can occur as you age or in times of stress.
Common digestive disorders include gastroesophageal reflux disease, cancer, irritable bowel syndrome, lactose intolerance and hiatal hernia.
These changes make older people more susceptible to the development of several diseases, such as gastric ulcer, atrophic gastritis, and peptic ulcer disease [41].
A slight slowing in the movement of contents through the large intestine. A modest decrease in the contractions of the rectum when filled with stool. More frequent use of medications that can cause constipation. Often less exercise or physical activity.
Whole grains are rich in fiber and will help to cleanse the colon. Oats, oatmeal, brown rice, and quinoa are all great sources. Try to incorporate 3 – 5 servings per day into your meals. Broccoli, cauliflower, kale, and most leafy greens are fiber-dense and are always healthy choices.
Increase fiber intake through whole grains, fruits, and vegetables. Stay hydrated by drinking plenty of water and other fluids. Use natural laxatives like herbal teas, aloe vera, and fermented foods. Try a saltwater flush or colonic irrigation under the guidance of a medical professional.
Beer and other alcohol, broccoli, cabbage, cauliflower, chewing gum, cucumber, dairy products, dried beans, eggs, hot drinks, lentils, melons, mushroom, nuts, onions, pop, radishes, strong flavoured cheese, sugar, sweet potatoes, turnips, and yeast.
Although it's probably ideal to have a bowel movement every day, it's generally considered acceptable to have them every 2-3 days, provided they aren't hard, painful, or difficult to pass.
Your Bones, Joints, and Muscles
Your muscles get weaker, and the tendons -- which connect muscles to your skeleton -- get stiffer. This will decrease your strength and flexibility. In your 70s, you might lose an inch or two off your height as disks in your back flatten.