Senior living: How seniors can maintain a healthy gut

By Dr. Babak Firoozi,

Contributing writer

As we age, our bodies naturally begin slowing down — including our digestive system.

Nearly 40% of older adults, in fact, have one or more age-related digestive symptoms each year, according to Johns Hopkins Medicine.

Around age 60, there is a significant drop in the number of probiotic-beneficial bacteria in the gut that helps digest food and absorb the nutrients you eat. Some signs of gut instability in older adults are gas, bloating, constipation, diarrhea and heartburn.

Causes of common digestive issues

The digestive system is important because every organ relies on it to receive its share of nutrients. With age, the stomach starts to produce less “good acid” that helps digest food, making it harder for older adults to absorb the necessary nutrients.

Some significant physical and social factors affect the balance of older adults’ gastrointestinal systems, including:

• Diet: As people age, it is harder for the body to absorb nutrients because of the decrease in “good” stomach acid. In addition, illness or injury could limit a person’s ability to cook. A loss of a spouse or family may make it harder to cook just for one person, or perhaps a spouse did all the cooking. An unbalanced diet can cause iron, B12, and other vitamin deficiencies, resulting in digestive problems.
• Medication: As people age, they tend to take more medications to help manage joint pain and diabetes. A commonly prescribed antidiabetic medicine like Metformin can have lasting effects on the gut by causing diarrhea, dyspepsia and vomiting. Older adults managing pain through nonsteroidal anti-inflammatories, such as aspirin and ibuprofen, are at an increased risk of developing severe gastritis because aspirin and ibuprofen tend to erode the stomach lining, which protects the stomach from the acid present to aid in digestion.
• Inactivity: It is common for older adults to become less active with age. But remaining inactive may cause issues such as constipation.
• Environment: The gut microbiota of older adults has shown that environmental change correlates with a change in the intestinal tract. Older adults living in community living situations are managed better than those in long-term facilities. This is likely due to factors such as food served, stress and the compromised health of those in long-term care.

Disorders, diseases for seniors to be aware of

Some digestive diseases and conditions are acute, lasting briefly, while others are chronic or long-lasting. Most gastrointestinal diseases can be prevented or treated. Some of the more common digestive disorders among seniors include:

• Constipation.
• Diverticular disease, also known as diverticulitis.
• Gastroesophageal reflux disease, also known as GERD.
• Hemorrhoids.

Several indications of a decline in gut health include occasional gas, bloating, abdominal discomfort, fatigue, headache and temporary fatty stool, indicating that you are not absorbing nutrients when you eat. If you are experiencing any of these symptoms, contact your physician; they can help provide you with the care you need based on your concerns.

How seniors can maintain a healthy gut

Trillions of microbes work in your gut to help you digest food, fight harmful pathogens and make vitamin K, which helps strengthen bones. They also affect how medications work, and may influence your immune system, heart health and cancer risk.

Gut microbes may also play a role in healthy aging and longevity. The genes of all your gut microbes are collectively called the gut microbiome. Here are several ways to ensure you are keeping a healthy gut:

• A healthy diet is vital in keeping a healthy gut. Some of the best foods to include in your diet are fruits, vegetables, legumes (beans, peas) and whole grains (quinoa, whole wheat, brown rice). Avoid processed, fatty and sugary foods that will exacerbate digestive symptoms.
• Avoid smoking cigarettes as they are harmful to the gut. Cigarettes contain many chemicals and toxins that are harmful to the body and can cause an imbalance in the gut microbiome.
• Consider taking probiotics. Ingesting “good” bacteria through foods such as yogurt and sauerkraut can help re-establish a diverse microbiome. You can also take probiotics through dietary supplements; but talk to your doctor if you’re considering taking probiotic supplements to ensure you’re taking the right ones.
• Staying hydrated is good for your digestive health. Fiber pulls water into the colon to create softer stools, allowing them to pass through easier. To help ensure you are staying hydrated, you can include foods in your diet that have a high-water content, such as watermelon, strawberries, cucumbers and tomatoes. Also keep a refillable water bottle with you wherever you go and reduce your alcohol intake. There are also some rehydration supplements out there that can help you if you are feeling dehydrated; but, again, always speak to your physician before taking those repeatedly.
• Getting regular, moderate exercise can be beneficial for digestion-related issues. While seniors may have issues with mobility, low-impact exercises such as taking a walk around the block or even stretching at home can help. Physical activity promotes gut microbiome diversity and increases the frequency of bowel movements.

When to seek help

If you are still experiencing symptoms such as bloating, constipation, diarrhea and GERD, contact your physician to discuss treatment options.

You and your physician can create a plan to help improve your gut health, from probiotic supplements to adopting a healthier lifestyle that best fits your needs and mobility.

Dr. Babak Firoozi is a board-certified gastroenterologist at MemorialCare Medical Group – Irvine, who sees a broad range of patients with gastrointestinal and liver conditions. Firoozi’s practice includes general gastroenterology with interests in GERD, peptic ulcer disease, colorectal cancer screening, IBS, IBD, viral hepatitis and fatty liver disease.