Digestive issues are quite common in older people. In fact, it is estimated that 40 percent of middle-aged adults have one or more digestive issues. No one likes to deal with this type of embarrassing and uncomfortable health issue and its associated complications. Fortunately, there are many things that you can do to keep your digestive system running efficiently. Here are just a few tips you can try to keep yourself feeling great.
Regular exercise not only helps you maintain a healthy weight, but it also helps promote healthy digestion. It helps keep the food moving through the system, which helps prevent constipation. It also strengthens your heart, which helps every part of the rest of your body function more efficiently.
Maintaining a healthy body weight will also benefit digestive health. Studies have shown that people who are obese are more prone to digestive issues, and nothing combats weight gain like regular exercise. Cardio specifically is one of the best types of exercise for this particular realm.
Take a Fiber Supplement
Fiber is a nutrient that is found in beans, oats, flaxseed and vegetables. However, most people do not get enough fiber in their diet. The generation recommendation is 25 to 30 grams per day, but most people only get about 10 or 11 grams of fiber per day.
A lack of fiber in the diet can contribute to digestive issues. That is why you may want to consider taking fiber supplements.
Fiber can help prevent constipation. It can also reduce the risk of diverticulitis by up to 40 percent. Diverticulitis is a condition where the polyps in the intestines are inflamed. It causes loss of appetite, pain, nausea and abdominal pain. Additionally, fiber can help prevent hemorrhoids. This condition often develops when one strains while trying to use the bathroom. Fiber can add bulk to your stool. This helps prevent you from straining.
Keep Yourself Hydrated
One of the simplest things that you can do in order to keep your digestive system functioning at its peak is to drink plenty of water. Drinking water helps flush waste out of the intestines. It also helps aid in digestion. It can also help prevent constipation. In addition to drinking plenty of water, you will also need to eat foods that have a high water content to supplement your liquid water intake.
This includes cucumbers, celery and watermelon. Eating foods like this make it much easier to get the amount of water that your body needs. Keeping a cup or bottle of water near you throughout the day will help you remember to drink, as well as facilitating the process.
Keep Your Stress Under Control
Chronic stress can wreak havoc on just about every part of your body, and your digestive system is no exception. Stress can increase the production of acid in your stomach, which can lead to indigestion. It has also been shown to exacerbate existing stomach conditions such as ulcers, inflammatory bowel disease and celiac disease.
There are many ways that you can reduce your stress. Exercising, meditating and reading are some of the things that you can do in order to alleviate your stress. Talk therapy is something else that you may want to try if you are stressed out. Find something that relaxes you, like taking a walk or a warm bath, and try to make time for that activity at least once or twice a week.
Incorporate Probiotics and Prebiotics Into Your Diet
Probiotics are a type of healthy bacteria that is naturally found in your body. Antibiotics, stress and poor diet can reduce the amount of healthy bacteria that you have in your body. Probiotics enhance your digestion system by breaking down lactose. They also help enhance nutrient absorption.
There are many foods that have probiotics. Dark chocolate, pickles, kefir and yogurt are some of the foods with the highest amount of probiotics. You can also take probiotic supplements. Prebiotics help promote the growth of healthy bacteria in your digestive system. Cultured vegetables, such as pickles and sauerkraut, are great sources of prebiotics. You can also take a prebiotic supplement.
Dealing with digestive issues can be quite frustrating. Even though digestive issues often come along with getting older, there are still many ways that you can deal with them.
Exercising, drinking plenty of water and managing your stress will do wonders for your digestive health. Additionally, taking prebiotics, probiotics and an insoluble fiber supplement can keep your digestive system functioning at its peak.