Wisdom (and maybe more free time) does come with age. Unfortunately, there are other, less pleasant things that also seem to creep up on us as we get older. Some, like graying hair, a few wrinkles and the need for reading glasses, may be inevitable. Others are more in your control.
Digestive issues — such as gastroesophageal reflux disease (GERD), heartburn and constipation — do become more common with age. In fact, at least 40% of older adults have at least one digestive complaint. The good news is that some simple changes to your diet and lifestyle may help you prevent or manage digestive issues.
How aging affects your digestive system
Just like the rest of your body, your digestive system changes as you get older. Mostly, it slows down a bit. The entire process from eating to digesting to moving waste out of the body can take longer than it used to. Certain muscles in the digestive system can also become more lax with age. That means they’re not as efficient at keeping food and stomach acid where they belong.
But the biggest impact to your digestion as you get older really comes from lifestyle factors. Your diet, activity level and medications can all work against you to create a variety of digestive troubles.
Digestive issues that become more common with age
The gastrointestinal (GI) problems that older adults experience can happen at any age. But they do tend to become more common — and more bothersome — as you get older. These include:
- Constipation: The frequency of your bowel movements can change as you age. This is due, in part, to a natural slowing down of your digestive process. But it can also be a side effect of certain medications, not drinking enough water, not eating enough fiber and not getting enough exercise.
- Gas and bloating: A slower trip through your digestive system causes food to spend longer in your stomach, making you feel bloated and gassy.
- GERD: Gastroesophageal reflux disease (sometimes called acid reflux) happens when the flap that’s supposed to keep stomach acid out of your esophagus opens too frequently.
How diet can help ease digestive troubles
It’s no surprise that what you eat (or don’t eat) can have a big effect on your digestive system. A healthy diet that includes lots of fruits, vegetables, whole grains, legumes and lean protein can help. What to do:
- Drink plenty of water: Being even a little bit dehydrated greatly increases your risk of constipation. The digestive system needs plenty of water to lubricate it and to form — and move — poop.
- Cut back on coffee and alcohol: Your body doesn’t process these as well as it did in younger days. And both can be irritating if you are experiencing GERD.
- Eat lots of fiber: Fiber is an essential nutrient that many people — especially older adults — come up short on. Getting more fiber is key for preventing constipation. But be careful not to increase fiber intake too quickly, since that can leave you with uncomfortable gas and bloating.
- Limit spicy foods: For some people with GERD, overly spicy or acidic foods can increase acid reflux and heartburn symptoms.
- Reduce intake of high-fat, processed and fried foods: These foods typically contain little to no fiber. Plus, greasy fried foods can make your GERD symptoms worse.
Lifestyle strategies for better digestion
In addition to a healthy diet, there are other steps you can take to keep your digestive system running smoothly at any age. These include:
- Eat smaller, more frequent meals: If your digestive system is moving more slowly than it used to, help it out by only giving it small amounts to digest. Because a large meal can take a long time to get through your system, it can increase symptoms of bloating and even GERD.
- Exercise regularly: Physical activity is one of the best ways to help keep things moving along your digestive tract. This can help with constipation as well as other GI issues. And it doesn’t have to be major exercise. A walk every night after dinner is a great way to start.
- Maintain a healthy weight: Being overweight or obese greatly increases your risk of GERD.
- Avoid lying down right after eating: Heading to bed or the couch too soon after a meal increases reflux symptoms. It’s harder for stomach acid to stay where it belongs when you’re horizontal. Generally, experts advise eating two to three hours before you plan to go to bed.
Digestive troubles and aging don’t have to go hand-in-hand. Eating well, exercising and following some healthy lifestyle guidelines can help your digestive system continue to run smoothly as you get older.
