For many people, aging brings new digestive problems which can, in turn, lead to constipation. To help you maintain good gut health, here are some tips you can follow for improving digestion as you age.
Drinking water and any other types of fluids like fruit juices can help to ease constipation. Fiber and liquid make a healthy digestion combo by softening and bulking up stools to allow them to pass through the digestive tract more easily. Bear in mind that liquids with caffeine such as coffee and tea can have the opposite effect and may dehydrate you.
Watch Your Food
Maintaining a healthy weight is one of the most essential aspects of supporting good gut health. It is also important for your overall health. When you overeat, it is easy for you to pack on some extra pounds especially if you do not participate in regular senior exercises as compared to when you were younger. Your digestive system can get overworked and in turn, causes you to experience heartburn symptoms which lead to indigestion. Always keep your meals in a reasonable portion and avoid fatty foods as much as possible.
Load Up on Fiber
The best remedy to relieve constipation is to load up on fiber. Foods that are packed with fiber include vegetables, fruits, nuts, whole grains, and seeds. A diet that is rich in fiber can translate to a healthier digestive system as the fiber acts like grease to push stools out of the digestive tract. Another benefit of eating fiber-rich food is to make you feel fuller longer so you eat less and can maintain an ideal weight.
One of the best methods to support healthy digestion is to stay active. Go for regular exercises. Take a walk, go bike riding, do aerobics, swim, or dance. It does not matter what type of exercise you prefer, any activity that keeps you active will help to prevent poor digestion. Exercising will also help to prevent high blood pressure and heart disease so you are getting a combo of health benefits.
It is normal for us to take on more responsibilities as we age. This can cause our stress levels to increase. Excess levels of stress can lead to rising gastric acid which causes indigestion and symptoms of heartburn. Stress does not cause irritable bowel disease or ulcers but it can make these digestive problems become worse. To reduce stress, exercise regularly to release endorphins into your body. The less stressful you are, the better your digestion will be.
Eat Fruits and Vegetables
Adults are recommended to take up to five or six servings of fruits and vegetables daily to support good gut health. As we age, our risk of developing colon and rectum cancers increases. By eating fruits and vegetables, this risk can be reduced. Fruits and vegetables are rich in antioxidants especially sweet potatoes, blueberries, bananas, strawberries, and leafy greens. You get to reduce the risk of contracting cancer while also relieving your digestive system from any indigestion.