Ageing and Digestive Health: What You Need to Know

Most of us dread ageing because of the many pains it gives. The paranoid mindset about old age roots out of the many beliefs we hear from each other, and from the sights of elders. 

Surely, when we age, our organs start slowing down. It’s the only truth of nature. And of these many slowing processes, one is digestion. But ageing can be graceful too if dealt with correctly, just like that rich evocative wine.

Let’s pick up digestion this time and see how age and digestion combine. 

Ageing and Digestive Health – How It Works?

The very scientific definition of ageing states it is a time-related deterioration of bodily functions necessary for survival and fertility. This happens because our cells go through damage over time. Accumulation of DNA damage, mutations, and reduced cellular function all these things contribute to ageing.

Digestion is one of the processes affected by ageing, usually starting from the 40s. Here is what happens:

• Stomach starts producing less acid – this means compromised breakdown of proteins and other nutrients, leading to nutritional deficiency
• Saliva production also goes down – this means a deficiency of digestive enzymes in saliva. Again, compromised nutritional absorption
• Slowed intestinal functions – muscles in the digestive tract become weak, and food movement slows down. We say hello to constipation
• Slashed gut microbiome – The count of good gut bacteria present in our intestines, which help us digest food, falls too

Dental health falls, gastrointestinal issues rise, metabolism slows down, and health issues start to rise. 

Also, as we age, we tend to go more on medications. But these medications leave a negative impact too. Some of these medicines might knock the stomach acid levels, some might impact the liver on a bigger level, and some might lead to constipation as well.

These are the processes we all have to go through. But here is the thing – 

Although ageing is an unavoidable process, it can easily be delayed or made graceful instead of painful. All you need to do is follow a particular lifestyle that the longest-living people in the world do. 

How do we maintain better digestion as we age?

There are zones in the world where people live longest, many crossing the 100-year mark. These zones are called blue zones and numerous studies continue to study the lifestyle of people living here. 

As of now, there are 5 blue zones: Okinawa, Japan; Nuoro Province, Italy; the Nicoya Peninsula, Costa Rica; Ikaria, Greece; and Loma Linda, United States.

Here is the juice of this study to help you have better digestion and overall health as you age. ^[1]

1. Eat More Veggies

Because the digestive system in the old age group gets weak, we should not load it with heavy and complex foods. It only deteriorates the condition. 

Avoid spicy and oily food in old age

Not just in old age, but you should keep it low in youth, too. This will strengthen your digestive system, health, metabolism, and overall well-being. Consequently, ageing will arrive late and that too with humble eyes. 

Apart from this, have a meal that contains lots of vegetables, fruits, fibre, good protein, and antioxidants. These are easy to digest and offer a high amount of nutrients. The people living in blue zones have this thing in common.

A weakened digestive system fails to absorb nutrients. This leads to nutritional deficiency. When we do not get enough nutrients, immunity withers down and so do our organs. To compensate for this nutritional deficiency, many people go for nutritional supplements. Consult your doctor in this case to see if it won’t impact any medication.

2. Hydrate, hydrate, and hydrate

At least 8 times a day, you must hydrate yourself with a glass of water. This is not a guideline but a necessity. Dehydration is a devil, especially for older adults. 

One of the things that comes with ageing is dehydration. It is because older adults tend to drink less. This is never a good thing for your body as it impacts everything from immunity to organ health and the digestive system.

Sufficient water intake is timeless advice for good health and you must follow it whether young or old. 

Hydration helps in the smooth movement of food through the digestive tract. 

If water seems bland to you, replace a glass with cucumber, coconut water, watermelon, etc. Add herbal teas. 

This will not only hydrate but bless you with numerous antioxidants.

3. Practice Probiotic’s Intake

As told above, the number of healthy gut bacteria that help us digest food and enhance nutrients fall as we age. Probiotics help us compensate just this fall. They are nothing but live organisms that help us digest our food. The strength of their army determines our strength. 

The people in blue zones have this in common, too.

There are two ways of increasing the amount of probiotics in our diet:

• Supplement
• Probiotic-rich foods

Supplements can be bought from any grocery shop. But it is always better to harness these from food items. Here are a few food items rich in probiotics:

• Curd and yoghurt
• Kefir
• Sauerkraut
• Kimchi
• Pickles (opt for those with lesser sodium)
• Traditional buttermilk
• Fermented foods like idli and dosa batter, lentils, batter of khaman and dhokla, etc.

Not only are these delicious but super nutritious as well.

4. Eat Mindfully, Eat Slowly

Another timeless and ageless piece of advise that must be practised by everyone. Eating slowly, especially for older people, adds more saliva and enzymes to the food. Also, it chews the food more, making it easier for the stomach and intestines. 

Another benefit of eating slowly is better hunger and satisfaction signals sent by your brain. When the brain is focused on food, it tells rightly when you are full. This reduces overeating, which is a must in old age.  

Try practising portion control as soon as you can in your life.

5. Follow 80% Rule

The 80% rule in diet is a concept that suggests focusing on eating until you are about 80% full rather than consuming food until you feel completely stuffed. This practice is often associated with mindful eating and encourages you to recognize your body’s hunger and fullness cues. 

Always fill your stomach to 80%.

By stopping eating before reaching full satiety, you can prevent overeating and better manage your calorie intake, promoting a healthier and more balanced approach to eating that helps in better digestion. And this is one of the most followed rules of the people in Blue Zones.

Conclusion

On the grand stage of ageing, our digestive system plays a crucial role. 

The weakening of the digestive system, starting typically in the 40s, involves a reduction in stomach acid, saliva production, weakened intestinal functions, and a decline in the gut microbiome.

While time may gently wear on our bodily functions, one can make it a joyful happening by embracing a lifestyle inspired by the blue zones. People living in these zones live the longest in the world, and that too joyfully.

To keep your digestive system sturdy as you age, opt for nutrient-rich, easily digestible meals, stay hydrated, and consume probiotics.

Also, eat mindfully and savour each bite. Season each of your meals with this timeless advice. 

We all have to age, so why not age gracefully?

FAQs