Healthy Habits to Improve Digestion and Gut Health in Adults Who Are 45+

Blogs08 Mar 2024

If you are 45+, then it is a possibility that certain foods upset your stomach and your digestion goes for a toss. As we gracefully age, taking care of our digestive system becomes crucial for supporting a healthy and vibrant life. Stomach and gut issues can be inconvenient at best and chronically painful and unhealthy at worst. However, not all is lost! Many of them can be avoided by following some important healthy habits. In this guide, we'll explore the importance of gut health, delve into dietary and lifestyle changes, and provide practical tips for those looking to improve their gut.

Why Gut Health is Important As We Grow?

Your digestive system plays a major role in your overall health. This system goes beyond simply breaking food down; it influences nutrient absorption, immune function, body weight and even mental well-being and sleep quality. A healthy gut has a positive impact on digestion, nutrient absorption, and the immune system, thereby preventing various ailments that one may often have with age. As we grow older and enter our midlife, our age begins to affect our gastrointestinal tract. Research has shown that older adults may face a barrage of digestive changes and issues such as the slowing down of the bowel, decreased nutritional absorption, constipation, acid reflux, and the increased risk of more serious issues like GERD (gastrointestinal reflux disease), fatty liver disease, and colon cancer.

How to Improve Gut Health?

Now that you know the importance of digestive wellness, you must be wondering, ‘How to improve digestion naturally at home?’ Well, it might be possible! With these habits and digestive health tips listed below you could improve your gut health naturally!

1. Eat the Right Food

Improving your gut health begins with the food you consume. Choose a varied type of fruits, vegetables, whole grains and a balanced diet, along with probiotics and prebiotics. These help beneficial bacteria grow into your gut, promoting a thriving gut microbiome and overall health. Observe which foods do not suit you and try and lessen their consumption and find right alternatives.

2. Get Plenty of Fibre

Fibre does wonders for the digestive system when consumed in adequate quantities. It supports satiety, boost bowel movements and help maintain body weight. Fibre also acts as food for beneficial bacteria in the gut. It also positively supports management of blood glucose and cholesterol levels in the body. Whole grains, fruits, vegetables, seeds and legumes are excellent sources of fibre. NIN-ICMR recommends a minimum daily intake of 25g-30g of fibre for every adult for health maintenance and to reduce the risk of chronic diseases like diabetes, obesity and cardiovascular disease.

3. Get Plenty of Sleep

In the daily rush of life, chores, plans and worries can hijack your quality of sleep. This inadequate sleep then wreaks havoc on the digestive system. A Gastroenterology and Hepatology study has found that the quality of sleep affects many kinds of gastrointestinal conditions such as GERD and IBS (irritable bowel syndrome) with symptoms like heartburn, pain, or loose stools. These conditions may also have a converse impact on sleep. So, aim for 7-9 hours of quality sleep each night to allow your body to repair and rejuvenate, supporting best digestive function.

4. Manage Your Stress

Our world is filled with stressors that have negative effects on the body. From psychological stress to environmental stressors like cold, high altitude, heat, noise etc., Research has found that many of these stress types can affect the gastrointestinal tract and alter gut bacteria, causing many other disruptions. Hence it is important to add stress-reducing practices like meditation, deep breathing exercises, or hobbies into your routine. You can also try therapy if you feel there’s nothing more you can do to combat your stress and anxiety. Remember, asking for help is not a weakness, but it takes a lot of strength to make yourself better and take care of yourself.

5. Get Moving

Movement and exercise help you do more than just support your weight, it may aid digestion too. Exercise stimulates the muscles in the digestive tract, improving bowel movement and might reduce the risk of digestive issues too. Exercise may also increase the number of good bacteria in your gut. So hit the gym or get yourself a pair of walking shoes and get started!

6. Eat Mindfully

In the quick pace of our lives, we often choose easy options e.g., unhealthy snacks just to satiate our hunger, completely ignorant of what is happening to the body. No matter how tempting it is to pick up a super spicy and oily snack or meal, remember that your gut pays the price for it! So, ensure that you say no to such foods or avoid them most of the time to stay fit and keep your gut health intact! Practising mindful eating involves savouring each bite, chewing food thoroughly, appropriate portions and being aware of your body's hunger and fullness cues. This simple shift may help improve digestion.

7. Listen to Your Body's Needs

Your body communicates its needs through signals like hunger, thirst, and fatigue. Pay attention to these signals and respond accordingly. Eating right portions at regular timings along with balanced diet is a fundamental principle for supporting a healthy digestive system.

8. Consider Lifestyle Changes

A few lifestyle changes might make a significant impact on your gut health. Quitting a sedentary lifestyle not only leads to better overall health but may also have a positive effect on digestion. In addition, hydration and regular physical activity also support gut health and keep you fit. Incorporating these habits into your regular life can pave the path for digestive wellness. Medical interventions may be necessary in some cases, and consultation with a healthcare professional is recommended. Consistency is key when it comes to health and that is the case for your gut health too. If you are on your journey towards a healthier and happier gut, keep at it, and have patience, as it’s a gradual but rewarding journey!