How to manage your changing gut health as you age

Four in 10 people over the age of 60 experience one or more age-related digestive symptom each year. Source: Pexels

While there’s nothing enjoyable about feeling sluggish or having an upset stomach, most Baby Boomers are aware that gut problems can point to bigger health issues around the body. While these problems may seem inconvenient and even embarrassing to some, they’re actually something many people over the age of 60 experience.

Speaking to Starts at 60, Dr Rajaraman Eri, Head of Biomedical Sciences at the University of Tasmania, explained that 40 per cent of people over the age of 60 have one or more age-related digestive symptoms each year. These include everything from problems with the mouth and oesophagus to diarrhoea, constipation and IBD, as well as gastrointestinal reflux and irritable bowel syndrome.

Other symptoms associated with gut disease can include heartburn, a loss of appetite and a build-up of gas. Worryingly, these symptoms are often associated with other age-related diseases, which is why it’s important to never overlook warning signs. Managing gut health not only has the potential to prevent these conditions and symptoms, but can also become a driver for overall health.

“Living inside of our gut are 1,000 to 1,500 different kinds of bacteria containing nearly two million genes,” Eri explained. “Paired with other tiny organisms like viruses and fungi, they make what’s known as the microbiota, or the microbiome. These bacteria live throughout your body, but the ones in your gut may have the biggest impact on your well-being.”

Getting on top of gut health can improve the body's overall health.
Getting on top of gut health can improve the body’s overall health. Source: Getty

These bacteria line the entire digestive system and most live in the colon. They are important because they provide the energy required to keep the intestine healthy and active. Furthermore, they affect everything from mood to metabolism and even the immune system.

“These bacteria release certain useful chemicals such as short chain fatty acids that can act on the intestine but also travel to other parts of the body to maintain general health,” Eri said.

Read more: Feeling sluggish? The best ways to manage good gut health

While bacteria can sound like a harmful or dirty word, it’s important to know that the gut contains good and bad bacteria, some that is established in the gut from the moment of birth. The purpose of beneficial bacteria is to maintain gut health, which further impacts general health.

“These good bacteria feed on vegetable fibre and live happily in our guts,” Eri said. “When we modify the content of these good bacteria by eating too much junk and the excessive use of antibiotics, the ratio of good bacteria will go down and is slowly overtaken by harmful bacteria causing digestive problems.”

Thankfully, simple diet and lifestyle changes are often a fast and effective way of managing good gut health in many people. Probiotics refer to live beneficial bacteria, while prebiotics are the food bacteria eat.

“Fermentation not only creates a wide range of tangy, funky foods, but it also results in a natural source of probiotics,” Eri explained. “Prebiotics, on the other hand, are fibres that we don’t digest ourselves, so they are consumed by the good bacteria in our gut. Taken together, prebiotics and probiotics can turn into a healthier, happier gut.”

Health experts say increasing vegetable and fibre intake can improve gut health.
Health experts say increasing vegetable and fibre intake can improve gut health. Source: Pixabay

As is the case with many health conditions, eating more vegetables can do wonders for the gut. They provide the body with the nutrients it needs each day and to maintain general health.

“A major message coming out of research is that a balanced diet enriched in fibres is the prescription for a healthy gut,” Eri said. “The beneficial bugs in the gut love fibre. When you keep those guys happy, they help produce good stuff for your gut.”

His advice is to focus on fibre, eat plenty of prebiotic-rich foods (such as garlic, onions, leeks and asparagus) and to increase intake of probiotic-rich foods (such as yoghurt, pickles and sauerkraut). Similarly, it’s important to avoid excessive alcohol, junk food and artificial sweeteners. He also cautioned people to be wary of probiotics and prebiotics available from chemists and supermarkets.

Read more: Georgie Parker shares her top tips for beating bloating

“Many of the products are untested and just report of health benefits without proper clinical studies,” Eri noted. “Please consult your doctor about which product would be suitable to you.”

It's always important to talk to a GP or health professional before purchasing probiotics and prebiotics off the shelf.
It’s always important to talk to a GP or health professional before purchasing probiotics and prebiotics off the shelf. Source: Pexels

Just as diet is important, physical activity can also benefit gut health.

“A large body of scientific evidence supports the fact that physical exercise is good for cardiovascular and brain health,” Eri explained. “In particular, exercise increases short chain fatty acid production by gut microbes and thereby improves your gut health.”

It’s always important to discuss any changes in gut health with a GP or health professional and to talk about the best diet and exercise plan to suit your individual needs.

Have you had any issues with your gut health? How did you overcome them?

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.

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