Simple, Practical, Science-Based Tips for a Long Healthy Life
With hundreds of sessions to choose from at the annual food and nutrition conference, the one on the aging gut intrigued me. Plus, I admired the registered dietitian speaker, Dr. Carol Ireton-Jones, and knew that she and the physician, gastroenterologist, Dr. Mark DeLegge would deliver great information. Both are founders of Digestive Nutrition Group, an educational and support source for health professionals working with clients with GI concerns.
So, today, G is for Gut…. the Aging Gut.
It is hard to untangle usual aging from disease. There is limited research on normal aging in the GI tract (as Dr. DeLegge said, “not many research studies include patients in their eighties and nineties,”) but by some estimates, 40% of Americans experience some gut health issues.
The GI tract is a long tube….from mouth to anus which functions to provide us with nutrients through food, beverages (and/or supplements), digest and absorb those nutrients, move waste through the system, and is also important in immune function. Did you know that 70-80% of our immune cells are present in the gut?
From what we do know, healthy older adults have some changes in gut function but not enough to cause major problems in digestion, absorption, or transit. We know very little about the aging gut microbiome, despite what you might hear (translation, there is no need to get expensive gut microbiome testing as the tests won’t give you much useful information.)
The normal or usual age changes that could be significant for older adults include:
- achlorhydria (or diminished secretion of hydrochloric acid in the stomach) which could impact vitamin B12 absorption. The synthetic form of vitamin B12 (found in vitamin/mineral pills) is recommended for older adults. That form is easier to absorb than the B12 found in foods.
- transit time is slower, meaning that constipation could be an issue for some.
- an increased sense of fullness may develop which could lead to food reduced intake.
However, as Dr. Ireton-Jones emphasized, chronic diseases and medication use can affect the GI tract and since older adults have more chronic conditions, some of the GI complaints could be related to issues other than normal aging. Dr. Ireton-Jones frequently sees older adults with reflux, irritable bowel syndrome, constipation, inflammatory bowel diseases (Crohn’s disease, ulcerative colitis), and Celiac disease.
When evaluating a patient’s concerns, she takes a holistic approach by conducting a thorough history, focusing on food intake, weight history, medication use (including supplements), and medical diagnosis (if there is one). When it comes to dietary changes, she works with patients to understand how their GI issues affect their quality of life and what they can try to improve symptoms. While we can’t provide medical advice for every GI disorder, there are some things you can do.
What Does It Mean For You?
- A multi-vitamin mineral supplement formulated for the 50+ population will give you Vitamin B12 in a form that your body can easily absorb.
- If your appetite is diminished and you experience an increased sense of fullness after meals, try eating smaller meals with a nourishing snack between meals. Cottage cheese, a handful of nuts, a mandarin and stick of string cheese, or a cup of vegetable soup, are good choices.
- If you have unresolved GI issues, work with a registered dietitian who specializes in GI nutrition. A list of dietitians, as well as helpful nutrition information, can be found at the International Foundation for Gastrointestinal Disorders.
- To help support your gut microbiome, eat more fiber-rich foods. Fiber is the food source for the good bacteria that live in the gut. Get a wide variety of fibers from whole grains, fruits and veggies (fresh, canned, or frozen…. all count!), nuts and seeds.
- Dr. Ireton-Jones advises watching out for “woo” words, such as products that claim to cure a leaky gut (“guts don’t leak”), balance your hormones, or boost your immune system. None of which is possible.
- Because there is confusion in the media about “leaky gut,” click here to read an article that both Dr. DeLegge and Dr. Ireton-Jones help to clear up the confusion.
As we are in the middle of holiday season, next up we bust some myths surrounding holiday eating. H is for Happy Holiday Eating!
For more on optimal aging, check out Food & Fitness After 50 and like and follow our blog! Thanks for reading and let us know what you want to see in an A to Z blog.
