As people age, many experience heightened sensitivity in their digestive systems, a common issue alongside other age-related changes such as joint noises and alcohol intolerance. Dr. Sara Attalla, a gastroenterologist at Inspira Health in New Jersey, explains, “Intestinal issues can arise at any age and can become more prevalent as we age.”
According to the National Institutes of Health, approximately 60 to 70 million Americans suffer from digestive diseases, with frequent symptoms including heartburn, bloating, abdominal discomfort, and altered bowel habits such as constipation or diarrhea.
Identifying the cause of digestive discomfort can be complex, as it often results from a unique blend of aging and lifestyle factors.
The Aging Process and Digestion
Aging can disrupt the nerves and muscles in the gastrointestinal (GI) tract, leading to inefficient functioning of digestive organs. This often results in a sluggish digestive process and erratic communication between these organs. For example, the esophagus may become less coordinated, increasing the likelihood of gastroesophageal reflux disease (GERD), where stomach contents can flow back, while slower stomach motility can prolong digestion and induce discomfort.
Dr. Attalla adds, “The stomach lining can also become thinner with age, which renders you more susceptible to injury in the stomach from things like inflammation.”
Additionally, reduced production of prostaglandins, which help maintain the stomach’s protective lining, can increase vulnerability to gastritis and ulcers.
The digestive system’s woes continue in the small intestine; Dr. Sunana Sohi, a gastroenterologist in Louisville, Kentucky, notes that slower motility can lead to bacterial overgrowth, resulting in bloating and diarrhea. If colon motility slows significantly, it could bring on constipation and diverticulosis—where small pouches form in the colon wall, heightening the risk of complications like bleeding.
Chronic health conditions, such as arthritis and cardiovascular diseases, often increase with age and may restrict mobility, worsening gut motility. Dr. Pritesh Mutha of McGovern Medical School at UTHealth Houston observes, “If you don’t move, neither does your gut.” Furthermore, medications for these conditions, especially NSAIDs like aspirin and ibuprofen, can also contribute to gastrointestinal side effects, including nausea and constipation.
Enhancing Digestion with Age
While these digestive challenges can be disheartening, experts suggest several strategies to alleviate age-related digestive problems:
1. Improving Chewing Habits:
Slower chewing allows salivary enzymes to aid digestion, reducing stress on the GI tract. Dr. Mutha recommends chewing food at least 15 to 20 times per bite.
2. Stimulating Saliva Production:
A decrease in saliva production with age can hamper chewing and swallowing, especially when on medication. Sohi suggests using saliva substitutes or sipping water during meals.
3. Choosing Plant-Based Foods:
A diet rich in plant-based foods and low in processed items can improve gut microbiome health and enhance fiber intake, a key component for digestive regularity.
4. Staying Hydrated:
Adequate water intake helps prevent constipation, particularly as fiber consumption increases. The National Council on Aging advises drinking one-third of your weight in fluid ounces daily. For example, a 150-pound person should aim for 50 ounces of water per day.
5. Increasing Physical Activity:
Regular exercise boosts GI tract motility. Sohi indicates that resting immediately after a meal can hinder digestion and provoke reflux, while Mutha recommends a brief walk after eating to assist gastric emptying.
6. Prioritizing Sleep:
Quality sleep—recommended at seven to nine hours per night—supports healing and can impact gut health. Lack thereof may lead to increased inflammation, potentially resulting in gastrointestinal discomfort.
7. Managing Medications:
Dr. Mutha advises careful adherence to prescribed medication regimens to minimize GI side effects. For example, NSAIDs should be taken with food, and acid-suppressive drugs should be taken prior to breakfast. If adverse effects occur, consult your doctor.
When to Consult a Doctor
Even if you suspect aging-related digestive issues, Dr. Neena Mohan, a gastroenterologist at Temple University, advises against making assumptions. Sharing all symptoms with your doctor is crucial, as there might be serious underlying causes.
Signs to watch for include persistent changes in bowel habits, swallowing difficulties, abdominal pain, unexplained weight loss, and blood in stool. According to Attalla, your doctor might utilize blood tests or recommend further examinations, such as an endoscopy or colonoscopy, based on initial evaluations.
