A persistent digestive illness called gastroesophageal reflux disease GERD is brought on when stomach acid or bile rushes back up into the esophagus, therefore, irritating and inflaming it.

Heartburn, swallowing difficulties, chest pain , sore throat, and nausea or vomiting are the most common signs of GERD. Th is condition primarily affects adults aged 60 years or older. Some people may experience abdominal pain , fever, changes in bowel habits, or bloating. Although, the actual cause of diverticulitis is unknown, however , several factors can contribute to its development, including a ging , g enetics , o besity , s moking and s tress.

IBS stands for irritable bowel syndrome, which is a common disorder of the digestive system that affects the large intestine. It is a chronic condition that is characterized by a group of symptoms, including abdominal pain, cramping, bloating, gas, constipation, and diarrhea.

Staying inactive for a long period of time can contribute to digestive problems, particularly constipation, acid reflux, and bloating. Inactivity or low levels of physical activity may disrupt the way the digestive tract muscles move food and waste through the system.

This could slow down digestion and increase the risk of constipation. Foods high in fiber and nutrients and low in fat make up a diet that provides the nutrients required for a healthy digestive tract. The following are some foods that can help seniors maintain a healthy digestive system:.

Seniors should talk to their healthcare provider or a registered dietitian before making any significant changes to their diet. They can help ensure that their diet is balanced and meets their unique nutritional needs.

One of the most effective ways to maintain a healthy digestive system is to drink adequate water. Adequate hydration prevents constipation and promotes regular bowel movements. Additionally, water also helps dissolve and flush out waste and toxins from the body, keeping the digestive system functioning.

Seniors should drink at least 8 cups or 64 ounces of water per day. However, older adults may not feel as thirsty as they should due to age-related health issues. Therefore, caregivers should remind them to drink water or use the following methods to ensure proper hydration:.

Seniors should also speak with a primary care physician to determine their specific fluid needs, especially if they have any health conditions that affect their fluid balance, such as kidney disease.

Regular exercise can help stimulate the muscles in the digestive system, promoting regular bowel movements and preventing constipation. Moreover, physical activities can reduce stress levels and promote relaxation which can otherwise cause digestive issues such as bloating, cramping and even diarrhea.

To stay active, seniors can try the following activities:. Consult your doctor before starting any exercise routine.

Read More: Why Should Seniors Practice Yoga? Maintaining healthy weight has many advantages, including lower risk of contracting diseases like diabetes, heart disease , and high blood pressure.

This indicates that healthy weight also minimizes the chance of taking pills, thus reducing worry about any negative side effects on the digestive system. Seniors are advised to consult with a doctor before stopping or starting any prescription medication because doing so could affect their health.

Read More: Foods That Help Lower Blood Pressure. E xcessive smoking or alcohol consumption can irritate the lining of the stomach and esophagus, leading to acid reflux, ulcers, and other digestive issues. Fibre promotes regular bowel movements and helps prevent constipation. It also supports the growth of gut bacteria, which benefits the body.

Physical activity is not only beneficial for cardiovascular health and weight management but also plays a role in maintaining a healthy digestive system.

Exercise helps to stimulate the muscles in the digestive tract, promoting efficient digestion and preventing issues such as constipation. You must get at least 30 minutes of exercise most days of the week.

Stress has a significant impact on the digestive system. Chronic stress can disrupt the natural balance of the gut, leading to digestive issues such as indigestion, bloating, and even irritable bowel syndrome IBS.

Practising stress management techniques, such as deep breathing and meditation, or engaging in hobbies can support a healthy digestive system. Quality sleep is essential for overall health and maintaining a healthy digestive system.

Lack of sleep can result in imbalances in gut bacteria and contribute to digestive problems. One needs at least hours of restful sleep each night to support optimal digestive health.

Smoking and excessive alcohol consumption can harm your digestive system. Smoking increases the risk of acid reflux, stomach ulcers, and digestive cancers. Excessive alcohol consumption irritates the digestive tract and disrupts the balance of gut bacteria.

It's best to quit smoking altogether and consume alcohol in moderation, if at all, to support a healthy digestive system. Probiotics, beneficial bacteria, support a healthy gut microbiome.

They help maintain a balance of good bacteria in the digestive system, promote proper digestion, and support immune function. Consider incorporating probiotic-rich foods such as yoghurt or a probiotic supplement to enhance your digestive health. Stay hydrated: Drinking adequate water supports digestion and prevents constipation.

Consuming plenty of fluids will flush out toxins from your system and keep you hydrated. Practice mindful eating: Chew your food thoroughly, eat slowly, and savour each bite. It aids digestion, promotes better nutrient absorption and allows you to recognise feelings of fullness.

One must also maintain regular eating patterns, avoiding skipping meals or overeating in one sitting, as it can strain the digestive system. Avoid eating late at night, which can lead to indigestion and disrupt sleep quality.

Limit processed foods and sugary drinks: Processed foods are high in unhealthy fats, sugar, and artificial additives. Weight gain and digestive problems can occur in a vicious cycle, with some digestive problems causing weight gain, and extra pounds causing further gastric distress.

A review in the journal Gut and Liver from May highlighted a number of obesity-related digestive diseases, including gastroesophageal reflux disease and nonalcoholic fatty liver disease. The study authors concluded that overweight and obesity not only increased the risk of a wide spectrum of benign digestive diseases but also contributed to a greater risk of deadly cancers, such as cancers of the pancreas , colon, and esophagus.

An increase in abdominal pressure due to weight, for example, may impact both the upper and lower gastrointestinal tract. In the upper GI, it can produce an increase in stomach acid and injure the esophagus, possibly leading to gastroesophageal reflux disease GERD , according to the Obesity Medicine Association.

Beyond digestive issues, obesity and overweight can lead to high cholesterol , insulin resistance , and high blood pressure — all factors that heighten the risk of cardiovascular disease and type 2 diabetes according to Johns Hopkins Medicine.

Plus, overeating can trigger heartburn symptoms and indigestion. Adults are advised to consume five or more servings of fruits and vegetables a day for healthy digestion. They combined this information with an analysis of 26 related studies and found that people who ate an average of five servings of fruits and vegetables per day had a 13 percent lower risk of death than those who ate two servings per day.

American adults average one serving of fruit and 1. Wollenberg recommends using the USDA's MyPlate Plan to create a personalized healthy eating way that meets the calorie allowance for your age, sex, and height.

Fiber not only normalizes bowel movement and helps maintain bowel health, it also lowers cholesterol, helps control blood sugar levels, contributes to a healthy weight, and cuts the risk of diabetes , heart disease, and some types of cancer , according to the Mayo Clinic.

Fiber has been shown to protect against diverticulitis , irritable bowel syndrome , and obesity. Findings published in the October Critical Reviews of Food Science and Nutrition suggest that fiber reduced appetite and lowered food intake. Also known as roughage, fiber comes in two forms — soluble and insoluble.

The insoluble kind is found in foods such as wheat bran, vegetables, and whole grains. This type may ease constipation by adding bulk to the stool so food passes more easily through the stomach and intestines. Soluble fiber found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables soaks up fluid and can lessen diarrhea.

For a breakdown of fiber amounts in various foods, Dietary Guidelines for Americans provides a chart showing the number of grams in different fruits and vegetables. Merchant recommends Metamucil as a fiber supplement for older adults who have constipation and regularly occurring problems with bowel movements.

It is a natural dietary fiber made from psyllium husks, which come from plantago ovate plantain plant seeds. Before starting on Metamucil, she encourages consulting with your doctor to determine whether you're getting enough roughage in your everyday diet; it's always better to get your daily intake of fiber from food sources when possible.

A person can eat too much fiber. If you experience bloating , gas, and abdominal discomfort, it may be time to cut back. Again, consult with a doctor to gauge how much fiber is right for you. One of the best habits for healthy digestion is activity.

The Centers for Disease Control and Prevention CDC recommends that adults age 65 and older get at least minutes a week for example, 30 minutes a day, five days a week of moderate-intensity activity, such as brisk walking or dancing, or 75 minutes a week of vigorous-intensity activity such as hiking, jogging, biking, swimming, or running.

Strength training is also important for health as we age. The CDC suggests at least two days a week of activities that build muscle. Focusing on the core, with exercises such as sit-ups, leg lifts, abdominal twists, and crunches can bolster muscles that help food move through the digestive system.

Another result of regular activity is weight loss, which, as mentioned earlier, helps shed pounds and reduces digestive complications.