Entering the age of 50, the body begins to experience many physiological changes, including the digestive system. Constipation, diarrhea and acid reflux are 3 of the most common intestinal problems that the elderly often encounter.
Although not life-threatening, these symptoms greatly affect the quality of life and mental health.
According to Kanikka Malhotra, a nutrition consultant and diabetes educator certified in India, most of these disorders can be controlled by adjusting diet and daily lifestyle without relying on medication.
1. Constipation: A silent disease in middle age
Constipation is a common phenomenon due to slower bowel movements and a decrease in muscle tone in the digestive tract. To minimize this condition, diet plays a key role.
Ms. Malhotra recommends supplementing fiber from vegetables, fruits, whole grains and legumes, combined with drinking enough water throughout the day to soften stools and maintain stable bowel movements.
In addition, foods containing probiotics such as yogurt and kefir help balance the intestinal microflora, supporting effective digestion.
Prioritizing well-cooked dishes also helps reduce pressure on the stomach and intestines, especially when the digestive system becomes weak with age.
2. Diarrhea: When the digestive system becomes sensitive
In contrast to constipation, diarrhea causes dehydration, fatigue and nutritional absorption disorders. Small changes to your menu can significantly reduce symptoms.
Ms. Malhotra suggests avoiding spicy foods, caffeine and alcohol, which are typical irritants. Instead, you should prioritize light, easy-to-digest foods such as bananas, white rice and grilled pork floss.
In particular, hydration is a key factor and the elderly should drink water regularly, or use electrolyte solutions if necessary.
3. Acid reflux: The problem of aging
Acid reflux (hot flash) often occurs due to weakness of the lower esophageal muscles, a common condition after middle age. To control, Ms. Malhotra recommends identifying and avoiding irritating foods such as sour, spicy, and greasy foods.
In addition, it is necessary to limit drinks that can relax the circulatory system such as coffee and alcohol. A simple but effective solution is to eat many small meals a day instead of eating whole at once and chewing thoroughly, eating slowly to reduce digestive pressure.
