How ageing affects your stomach and its functions

How ageing impacts digestion

This is how your increasing age impacts your stomach and its functions, Malhotra explained:

Decline in Gastrointestinal Motility: With age, the muscles in the digestive tract, especially in the intestines, tend to weaken. This leads to slower movement of food through the system, causing constipation or, in some cases, diarrhoea. Reduced muscle tone in the bowel can also contribute to discomfort and sluggish digestion.

Reduced Salivary Secretion: Saliva plays a crucial role in breaking down food and lubricating it for easier swallowing. As people age, their salivary secretion decreases, making it harder to chew and swallow food. This can lead to difficulties in digestion and nutrient absorption.

Changes in Gastric Acid Production: Older adults often experience a decline in stomach acid production, essential for breaking down food and absorbing nutrients like protein, calcium, and vitamin B12. This decline can cause indigestion, bloating, and gas.

Nutrient Malabsorption: With ageing, the surface area of the intestines may decrease, along with the efficiency of nutrient absorption. This can lead to deficiencies in essential vitamins and minerals, particularly vitamin D, calcium, and iron.

Weakened Immune System: A decrease in immune function with age also leaves the digestive system more vulnerable to infections, which can further exacerbate gastrointestinal issues.

Bowel Mobility: The weakening of intestinal muscles can lead to slow bowel movements and constipation. The rhythmic contractions responsible for moving food through the digestive tract become less efficient, further contributing to constipation.

In some cases, weakened pelvic floor muscles can result in fecal incontinence, especially in older women, Malhotra said.

How fast is your digestion? (Source: Getty Images/Thinkstock)

How to manage age-related digestive changes

While ageing brings about unavoidable changes in digestion, there are steps you can take to mitigate these effects and maintain good digestive health.

Lifestyle Modifications:

• Regular Physical Activity: Exercise helps maintain muscle tone in the digestive tract and can stimulate bowel movements, reducing the risk of constipation.
• Stay Hydrated: Drinking enough water (8-10 glasses a day) is crucial for digestion and bowel health.
• Manage Stress: Chronic stress can disrupt digestion. Techniques like yoga, deep breathing, and meditation can promote relaxation and improve gut health.
• Avoid Smoking and Excess Alcohol: These substances can irritate the digestive tract, leading to further digestive issues.

Dietary Adjustments:

• Fibre-Rich Diet: Incorporate fruits, vegetables, whole grains, and legumes to support regular bowel movements.
• Probiotic Foods: Adding fermented foods like yogurt and kefir can help maintain a healthy balance of gut bacteria.
• Small, Frequent Meals: Eating smaller portions more frequently can prevent bloating and indigestion.
• Limit Fatty and Spicy Foods: These foods can trigger heartburn and acid reflux, so they should be consumed in moderation.
• Avoid Excess Caffeine and Carbonated Beverages: These can increase the risk of acid reflux and bloating.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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