Take care of the Digestive System

One thing which comes along from childhood to being a senior citizen is a tummy ache. In school days, it might be used as an excuse many times but it evolves into a long list of digestive problems as one ages. Conditions like acid reflux and constipation are annoying but the good news is they can be treated by making simple lifestyle changes. After retirement, when people have nothing much to do, they focus more on every little happening in the body. Doctors say many old adults fixate on gastrointestinal problems and this should be avoided.
The main causes of gastro-intestinal issues are –
Multiple medications, inactivity, dehydration, gravity, weak sphincter muscle, and a sedentary lifestyle are some of the causes. They result in constipation, diarrhea, abdominal pain, bleeding ulcers, and hemorrhoids.

Diet plays an important role.
Our eating habits change as we age. We tend to opt for the simplest of food due to less energy. This results in missing a well-balanced diet and reduced fiber intake and fresh fruits intake. Food may no longer be tasty as it used to be. The number of taste buds is also reduced as one age hence food does not taste as good as it used to be. An unbalanced diet can cause deficiencies in iron, B12, and other vitamins which results in digestive problems.

Steps to improve digestive system –

1. Add salad and fruits to your daily diet. Do not miss on daal and whole grains to maintain a healthy diet.
2. Reduce salt consumption.
3. Reduce ready-to-eat foods like bread, processed chees, or butter. They are things of convenience, so can not be avoided totally. But advisable to reduce as much as possible.
4. Keep yourself hydrated so that your urine is almost clear. Drink at least 6-8 glasses of water a day.
5. Keep a focus on protein intake. Paneer, rajma, change, and other legumes should be consumed every day. No, you do not need to eat them all every day. But at least one serving of one protein-rich item.
6. Avoid foods that trigger reflux or heartburn/ acidity.
7. Add a probiotic element to your diet on daily basis. They are good bacteria. Curd and chaas are the most common and easily available probiotics. You can try Yakult, the readymade probiotic drink. You can buy readymade probiotics here. Please consult your physician before taking.
8. Stay active. Exercises and physical activities have wide positive effects. they help relieve constipation. The movement of the body helps all body systems perform better and the digestive system is no exception. Get out and get moving. your stomach will say you thank you.
9. Avoid over-the-counter digestives. Sometimes they trigger problems.
   getting older has its plusses and minus. On the plus side, you get more time to relax and enjoy life. So take care of yourself by following simple lifestyle changes and enjoy your time!

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I am writing about the issues of senior retired people. You may find other articles on this topic here.

 

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