Gut Health for Seniors - Improve your Health, Disposition and Overall Quality of Life by Improving the Health of your Gut…
What is gut health anyway? Optimal gut health is achieved when the balance of bacteria inside your intestinal tract is working for you not against you causing discomfort. The GI tract is made up of four parts, esophagus, stomach, large Intestine and small intestine. Some signs to look out for that indicate you may have an unhealthy gut are upset stomach after eating including bloating, gas, intestinal cramps, constipation or diarrhea, sudden weight loss or gain with no lifestyle changes, disruption in normal sleep patterns and chronic fatigue. Gut issues are more common than we realize and if left untreated can lead to more serious conditions such as gastroesophageal reflux disease (GERD) irritable bowel syndrome (IBS) and other serious diseases caused by chronic inflammation. Seniors can be particularly vulnerable to imbalances in their gut bacteria due to things like inactivity, eating more convenience foods that are highly processed, lack of hydration and constant stress. Reliance on antibiotics is another gut bacteria killer so be sure and repopulate gut bacteria after a course of antibiotics to treat an illness. Here are some easy things you can do to improve you gut health and restore your energy levels!
- Dietary Changes: As Americans our food supply is highly processed compared to the rest of the World where people tend to eat as their ancestors did consuming simple foods that come from the earth. We have a culture of convenience and fast foods that most of us grew up on as we come from families with two working parents. Eating processed foods once and awhile will not kill your good gut bacteria, but a diet that is comprised mostly of canned, frozen preprepared foods that you microwave coupled with unhealthy snacks will damage your gut. It is understandable that seniors would lean toward easy to prepare meals in lieu of fresh foods that take more time to prepare. Find a way to get more leafy greens such as purchasing the prewashed lettuce and make a simple salad with greens dressed with olive oil and vinegar. Wraps are a convenient way to consume raw vegetables as well. You can buy many varieties, some low carbohydrate and can load them with mixed greens, tomatoes, peppers, cucumbers or whatever you like. Maybe add a slice of deli meat, hummus or leftovers, top with a simple vinaigrette and you have an easy, healthy meal. Change it up daily selecting different veggies, meats and toppings or even make a hot variation with things like melted cheese. Daily consumption of high fiber fresh greens and vegetables will improve your good gut bacteria.
- Exercise more regularly: It’s always the same story, we need to exercise more. Yes, it would be great to do cardio, lift weights or take classes, but the reality is some seniors simply cannot. Do what you can do, as any movement at all will help the motility of your gut. Simple movement such as walking, gentle chair yoga, table tennis or Wii games can be great options. Sedentary lifestyle choices such as sitting for most of the day watching TV will not help your gut or your overall health. Get out in the yard or walk in a park with friends, even simply cleaning your house or pulling weeds will provide needed movement. Start a Wii bowling league with other seniors and rotate to each other’s homes to play. Sign up for a class that caters to seniors which will give you social interaction as well as exercise. If you are chair bound, seek exercises that you can do from your chair or connect with groups that can help you move more.
- Hydrate, hydrate, hydrate. Water is one of the most critical elements for good gut health. It sounds so easy, just drink more water. For some who don’t like water, have bad tasting water or drink soda, it seems daunting. One thing you can do is get a simple water filter that can be attached to your faucet or invest in a Brita water filter which will take away the offensive taste. This is a much cheaper option that purchasing bottled water which can be expensive and difficult to lug all that water home. No soda at all is best, try drinking one or two less sodas per day and replace it with a glass of water. Overtime you can reduce soda consumption which will help your gut bacteria thrive.
- Consume Probiotics: There are many foods available today that contain gut healthy pre and probiotics. Try things like unsweetened yogurt, add your own fruit or stevia sweetener, Sauerkraut or Kimchee from a jar is fine or get adventurous and try a fermented drink like Kombucha. There are many different flavors so try different ones and you will be sure to find one that you like. You can also talk with your doctor or pharmacist and find a probiotic supplement that you can consume if none of the fermented foods or beverages are to your liking. Be sure to focus on your gut particularly after you take an antibiotic as they do not discriminate killing the good bacteria along with the bad.
- Reduce Stress: There is a gut brain connection and unhealthy stress will cause stomach upset killing your good gut bacteria. Look for ways to manage your stress, try a simple app on your phone that takes you through a 5-minute stress relieving breathing activity. You can do this throughout the day, or anytime you feel extra stressed. A regular yoga practice that focuses on breathing and total body relaxation such as restorative, gentle or yin yoga has been shown to reduce the stress response. There are many free yoga options on YouTube nowadays, so you don’t need to leave home or spend any money on a class. You can hire a private instructor to come to your home to work with you or a group of friends if you would like to get more social and have one on one attention.
The bottom line is gut health affects overall health. Consider making the small changes and always talk to your doctor or healthcare professional about any health concerns or changes that you plan to make in your diet or routine.