As we enter the wonderful stage of life beyond our 40s, our bodies undergo various changes, and our digestive system is no exception. It is not uncommon to encounter digestive health issues during this phase, such as indigestion, constipation, and nutrient absorption problems. A Survey on the Digestive Health of Indian families revealed that 56% of families reported encountering digestive health issues. However, with the right knowledge and strategies, we can effectively manage and improve our digestive health, ensuring a comfortable and vibrant life beyond our 40s. To know more about it, we spoke to Dr Vishal Sehgal, MBBS, Member - Association for Trauma Care of India. President - Portea Medical.
Stay Hydrated
Adequate hydration is essential for maintaining a healthy digestion. Dr Sehgal said, "As we age, our bodies may experience decreased water absorption, making dehydration more likely." He recommended drinking enough water throughout the day, aiming for at least eight glasses to support regular bowel movements and optimise digestive function.
"Avoid excessive consumption of diuretic beverages, such as caffeinated drinks and alcohol, as they can dehydrate the body and lead to digestive discomfort," he added.
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Consume A Fibre-Rich Diet
Including ample fibre in your diet is crucial for maintaining digestive health. Dr Sehgal, "Fibre aids in regular bowel movements, prevents constipation, and promotes overall gut health." He recommended opting for foods, such as whole grains, fruits, vegetables, legumes, and nuts.
“Aim for a daily intake of 25-30 gm of fibre to support a healthy digestive system. Ensure you drink sufficient water to prevent potential bloating or discomfort," added Dr Sehgal.
Practice Portion Control and Balanced Eating
Our metabolism slows down with age and the body requires fewer calories. Dr Sehgal said, "Overeating can strain the digestive system, leading to issues, such as acid reflux and indigestion."
"Practice portion control by listening to your body's hunger and satiety cues. It is good to eat smaller, frequent meals throughout the day. Additionally, focus on a balanced diet that includes lean proteins, whole grains, healthy fats, and different fruits and vegetables to provide essential nutrients for optimal digestion," he added.
Prioritise Probiotics and Gut Health
Maintaining a healthy balance of gut bacteria is vital for digestive health. "Probiotics, often referred to as good bacteria, can aid digestion, reduce inflammation, and strengthen the immune system," said the doctor.
"Include probiotic-rich foods, like yoghurt and cheese, in your diet, and if needed, consider taking a probiotic supplement after consulting with a healthcare professional," he added. Additionally, limit the consumption of processed and sugary foods, as they can negatively impact the gut microbiome.
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Engage in Regular Physical Activity
Regular exercise not only benefits overall health but also supports the digestion. Dr Sehgal said, "Engaging in physical activity helps stimulate bowel movements, prevent constipation, and improve digestion."
He recommended doing at least 30 minutes of moderate-intensity exercise every day. "Activities, such as walking, cycling, swimming, and yoga can promote healthy digestion and reduce gastrointestinal discomfort," he added.
Manage Stress
Chronic stress can wreak havoc on the digestive system, leading to issues, such as Irritable Bowel Syndrome (IBS) and inflammation, said the doctor.
"Practice stress management techniques like meditation, deep breathing exercises, or engaging in hobbies you enjoy. Prioritise self-care and ensure you get enough sleep, as restful sleep promotes healthy digestion."
Also Read: Digestive Health Day - Yoga For Digestion: 4 Effective Yet Easy Asanas To Improve Gut Health
Undertake Regular Health Check-Ups
As you age, it becomes essential to monitor your digestive health through regular check-ups and screenings, added the doctor. "Schedule routine appointments with a healthcare professional to address digestive concerns promptly," he added.
He said, "Screenings, such as colonoscopies can help detect potential issues, like colon cancer and ensure early intervention if necessary." Nowadays, it is possible to undertake basic health check-ups in the comfort of your home with the help of home healthcare providers. From blood tests to monitoring vitals, they can enable you to do these at home itself, mentioned the doctor.
Conclusion
Maintaining a strong digestive health after 40 requires a proactive approach to lifestyle and dietary choices. By incorporating these essential tips into your daily routine, you can support optimal digestive function and enjoy a comfortable and healthy life well into your 40s and beyond. Remember, it is never too late to prioritise your digestive health and make positive changes for your overall well-being.
[Disclaimer: The information in this article is provided by a registered dietician. However, we recommend you consult your healthcare provider for a diet plan as per your body's requirements.]