Everyone experiences occasional digestive symptoms such as upset stomach, gas, heartburn, nausea, constipation, or diarrhea. We tend to ignore indigestion without realizing that it could cause more serious problems. It may cause ulcers, gastroesophageal reflux disease (GERD), and even gallbladder disease. Fortunately, diet and lifestyle changes can have a positive impact on your gut health. Even your doctor can suggest dietary guidelines and may prescribe medication to improve your digestive dilemma. But between checkups, you can take steps that will help you get through each day with greater comfort and ease.
The digestive system is a vital collection of organs that is responsible for breaking down food into its components for the body to use. As we age, the risk of something going wrong in the digestive system continues to rise, due to the culmination of years of effects from such things as diet, lifestyle, diseases, and medications. A few signs and symptoms of indigestion are listed below:
- Pain in stomach
- Burning sensation in stomach
- Stomach bloating
- Growling in stomach
- Feeling nauseous and pukish
- Acidic taste
Here’s our list of effective tips that can prevent uneasy digestion in seniors:-
1. Chewing food properly
Digestion begins in the mouth starting with an enzyme in the saliva called amylase. Adequate chewing increases the surface area of food in the mouth and allows this amylase to efficiently break it down. As seniors age, they start to produce less saliva and subsequently chewing the food properly becomes even more important. Swallowing unchewed food can put increased pressure on the rest of the digestive system resulting in problems such as gas and bloating. It can also negatively impact the number of nutrients you absorb from your food.
2. Consume Fiber-Rich Food
The best remedy to help unwanted constipation in seniors is eating high-fiber foods. Among the best high-fiber choices are fresh fruits, vegetables, whole-grains, nuts, and seeds. A high-fiber diet translates to healthy digestion because fiber “greases” your digestive system. Another benefit is that most foods high in fiber tend to be naturally low in fat yet make you feel fuller so you eat less. Increasing fiber in your diet also regulates glucose levels in the blood, reduces the risk of heart-related complications, diabetes, colon cancer, diverticulitis and can even help you lose weight.
3. Keep Fluid Intake Up
Drinking water and other fluids such as orange juice with pulp, can ease constipation which becomes more common as we age. Liquids and fiber make a healthy digestion combo by bulking up and softening stools so they pass more easily through the digestive tract. It’s also important to be aware that the thirst sensation decreases with age, so waiting until you feel thirsty is not always the best indication of hydration. Keep in mind that liquids with caffeine, such as tea and coffee, have the opposite effect and can dehydrate you.
4. Maintain A Nice Smile
Healthy digestion begins in the mouth with your teeth. Because of the importance of chewing, looking after your teeth and gums is vital with age. Brushing and flossing daily along with regular dental check-ups can help promote both a healthy mouth and healthy digestion. If chewing becomes an issue for dental reasons, choosing softer foods and adding to the diet vegetable-rich soups, stewed fruit and smoothies will help support the digestion process.
5. Exercise Regularly
Exercising regularly has many health benefits including good digestion. Work out also enhances metabolism and improves our blood flow. The best ways to reduce indigestion and stress include regular exercise since it releases endorphins and relaxation techniques such as yoga and meditation. Also, be sure to get enough sleep. Aerobic exercise leads to improved digestion and can keep blood vessels in healthy shape as well. Exercise also helps you maintain a healthy weight too.
If you make healthy lifestyle choices such as watching your weight, exercising, and not smoking then your digestive system will serve you better through the years. But if you experience intestinal problems that persist, be sure to talk to your doctor and seek treatment to return you to healthy digestion.
We have 24×7 medical support at The Chennai Homes to help you guide on diet-based food and exercises according to your specific ailment. Our in-house nurses and doctors are fully equipped with good knowledge and practice to protect you from uneasy issues like digestion, constipation, etc. We also have trained caretakers who help during any discomfort you face. Apart from the medical assistance, we maintain medical records of each resident in order to be aware of their health and well-being. Would you like to know more about our medical services? Call us at +919941995555 and our staff will be happy to help you!