Our gut and digestive health play a vital role in our overall well-being. In recent years, there has been a clearer link between the gut and various aspects of our mental and physical health. A healthy digestive system benefits our immune systems, mental health, and hormone regulation, amongst other things.
Additionally, maintaining a diverse microbiome has been shown to aid disease prevention, including gastrointestinal, metabolic, and cardiovascular disorders.
As we age, much like other parts of our bodies, we must understand the changes in our digestive system and what it requires from us to stay efficient and healthy.
By taking the time to understand the changes to our digestive system, we can stay proactive and make the necessary changes to our lifestyle and diet for optimal gut health in the later stages of our lives.
What Are Some Common Digestive Concerns In Ageing?
As we know, the digestive system consists of a complex network of organs, each responsible for tasks such as breaking down food and absorbing essential nutrients. As we age, various factors contribute to changes in our digestive system.
Some examples are a reduction in digestive enzymes, changes to gut motility (the time taken for food and liquids to travel through the intestines and be digested), and changes to the gut’s microbiome composition.
Let us explore these points a little further and help you understand how you can help your gut stay in the pink of health as you age.
Reduced Digestive Enzyme Production
As we age, we can expect a change in the production and activity of our digestive enzymes. Digestive enzymes are crucial in breaking down food into nutrients required by the body. With age, the production of these essential digestive enzymes decreases.
This can decrease the efficiency of digestion. In other words, it may take our bodies longer to break down food and absorb the required nutrients.
Some simple but effective strategies you can adopt to support digestive health and enzyme production include eating a balanced diet, including enzyme-rich foods, chewing your food more thoroughly, limiting processed foods, avoiding overeating, and including probiotics.
Slower Digestive Transit Time
A slower digestive transit time refers to the speed at which food travels through the digestive system beginning at the mouth and ending at the anus. Various factors contribute to this, including the efficiency of our muscle contractions and nerve function, a reduction in stomach acids, and changes in one’s diet and physical activity levels.
To counter these changes, it is advisable to adopt certain lifestyle changes. For example, increasing your intake of fibre through fruits and vegetables, staying hydrated, incorporating probiotic-rich foods or supplements, and adding exercise to your routine can help.
Changes in Gut Microbiome Composition
The gut microbiome is a community consisting of trillions of microorganisms in the digestive tract. Much like the rest of our body, this changes as we age. Factors that can influence these changes include diet, one’s overall health, medications, and lifestyle.
Some common trends in the gut microbiome that occur with age include a decline in diversity, decreased stability, increased inflammation, and the impact of certain medications on the gut.
Due to changes in one’s gut microbiome, you may also notice the development of issues such as diarrhoea, constipation, bloating, and Irritable Bowel Syndrome (IBS). However, it is important to note that these changes vary from individual to individual, and not everyone will experience the same concerns.
Keeping the gut microbiome healthy and diverse is essential in preventing digestive-related diseases and maintaining one’s overall well-being. If you are worried about your gut health, contact a trusted healthcare provider for a more tailored medical plan.
Age-Related Digestive Disorders
Several digestive disorders are more commonly linked to ageing. These may include but are not limited to, Gastroesophageal Reflux Disease (GERD), diverticulosis and diverticulitis, and Irritable Bowel Syndrome (IBS).
Gastroesophageal Reflux Disease (GERD)
Gastroesophageal Reflux Disease (GERD) is a condition where stomach acid or contents frequently back up into the oesophagus, causing irritation and discomfort.
Your doctor may order a series of tests and procedures, such as a gastroscopy, to accurately diagnose GERD. Treatment for GERD often includes recommended changes to your lifestyle and diet. However, more serious cases of GERD may require a Laparoscopic Nissen Fundoplication, a minimally invasive surgery.
Diverticulosis and Diverticulitis
Another common disease linked to gut health is diverticulosis and diverticulitis. They are both related to the same condition (Diverticular Disease) but represent different stages. Diverticulosis occurs when the pouches along the lining of one’s large intestine or colon become inflamed or infected.
The primary difference between the two is that diverticulosis is often asymptomatic and is often diagnosed during routine screenings. Diverticulitis, on the other hand, is associated with more prominent symptoms, which may include abdominal pain and other signs of inflammation.
Surgery is typically recommended for patients experiencing persistent pain and showing signs of complication.
Irritable Bowel Syndrome (IBS)
Irritable Bowel Syndrome (IBS) is also a common age-related digestive disorder. IBS may appear as a group of symptoms including abdominal pain, bloating, and a change in bowel habits (diarrhoea, constipation, or both).
While IBS does not cause any visible changes in the gut lining, it affects the gut-brain axis. Doctors will diagnose the condition based on its symptoms and by eliminating the likelihood of other disorders.
IBS is typically treated with medications, changes in lifestyle and diet, stress management, and probiotics to promote a more diverse and balanced gut microbiome.
Strategies to Maintain Gut Health in Ageing
Maintaining gut health is crucial for overall well-being, and certain strategies can be especially beneficial as we age. Some strategies to support and maintain gut health in the ageing population include:
A Balanced Diet
Consume a well-balanced diet comprising various fruits, vegetables, whole grains, lean proteins, and healthy fats. This provides you with the essential nutrients and promotes a diverse microbiome.
Include fibre-rich foods, such as whole grains, fruits, vegetables, legumes, and nuts. Dietary fibre supports regular bowel movements and provides nourishment for beneficial gut bacteria.
Minimise the intake of highly processed foods and those high in added sugars. These can cause inflammation and impact gut health.
Probiotics and Prebiotics
Incorporate probiotic-rich foods such as yoghurt, kefir, sauerkraut, kimchi, and other fermented foods. Probiotics contribute to a healthy balance of gut bacteria.
Include prebiotic-rich foods in your diet as well. These include garlic, onions, leeks, asparagus, bananas, and other foods that promote the growth of beneficial bacteria in the gut.
Physical Activity and Exercise
Engage in regular exercise, as it promotes healthy digestion and contributes to overall well-being. Physical activity can promote regular bowel movements and lower the likelihood of constipation.
Stress Management
Incorporate stress management practices like deep breathing exercises, meditation, yoga, or other relaxation techniques. Chronic stress has been shown to negatively impact gut health.
Adequate Sleep and Rest
Prioritise adequate and quality sleep. Sleep is essential for overall health, and disturbances in a regular sleep pattern can affect your gut function.
Screening and Preventive Measures
Preventive measures and screenings are important in managing and addressing age-related digestive disorders. While the specific screenings and preventive measures can vary based on the type of disorder, individual risk factors, and a patient’s overall health, common screenings and preventive measures for age-related digestive disorders include scopes, blood tests, imaging scans, and stool tests.
Scopes
Scopes such as a colonoscopy and gastroscopy may be recommended to give doctors a better understanding of your symptoms and the potential causes behind them. Both of the scopes that we have mentioned are minimally invasive and can be done as an outpatient procedure.
Blood Tests
Doctors may also order blood tests along with liver, kidney, and pancreas function tests when diagnosing age-related digestive disorders.
A Complete Blood Count (CBC) allows doctors to detect signs of inflammation, infection, or anaemia in patients. All of which may indicate an underlying digestive disorder in patients. While function tests give doctors necessary insight into the function and health of your organs.
Imaging Scans
Your doctors may also recommend imaging scans such as an abdominal ultrasound to aid in the diagnosis of conditions such as gallstones, liver diseases, and the presence of abdominal masses or a CT Scan and MRI to help evaluate abnormalities, including tumours, inflammation, and obstructions which may be present in the body.
Stool Tests
Healthcare providers may order stool tests, such as a Faecal Occult Blood Test, to screen for hidden blood in the stool. Blood in the stool may often indicate diseases such as gastrointestinal bleeding or colorectal cancer.
Lastly, your doctor may recommend taking a gut health test such as AMiLi. This non-invasive test only requires a stool sample to help doctors identify the different bacteria present in your gut microbiome.
Prioritising Digestive Health As You Age
Prioritising digestive health involves a holistic approach that encompasses dietary choices, lifestyle habits, and regular healthcare monitoring. Adopting the strategies mentioned in this guide can contribute to maintaining a healthy digestive system and overall well-being as you age.
If you have specific concerns or regularly experience certain symptoms, it’s advisable to consult with our doctor for personalised guidance. Schedule an appointment with G&L Surgical Clinic, and our friendly staff will be happy to help you better understand your gut health and overall well-being.
It is important to undergo regular screenings and health checks to ensure that your body is functioning well—this is especially so as you age. Prevention is always better than treatment or a cure, and routine screenings can identify and treat issues within your body, even if there are no noticeable symptoms.
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