Senior Spotlight: Guarding Your Gut Health

Abigail Freaney
16 minutes ago
4 min read

Introducing Senior Spotlight: an EHI Special Feature designed to help adults 65 and older stay safe, independent, and in control of their health.

March has arrived, bringing Winter to a close! Spring is a season of rejuvenation, and there’s no better time to embrace positive changes and pick up a few good habits. March is also Gastrointestinal Cancer Awareness Month, and at Enable Healthcare, that means paying more attention to prevention. The risk of colorectal cancer compounds with age, as do many other GI-related conditions and concerns like GERD, ulcerative colitis, heartburn, and constipation. In fact, research shows that 35-40% of older adults report at least one significant gastrointestinal symptom to their doctors each year.

Fortunately, a few simple gut-friendly lifestyle changes go a long way towards preventing serious illnesses like colorectal cancer, soothing sour stomachs, and boosting overall health and well-being for seniors. Let’s break them down:

1. Eat (and Drink) Healthy

A healthy diet is the foundation of a healthy gut, and fiber is the most essential building block. According to the National Institutes of Health, the average American is missing out on roughly half their recommended daily dose of fiber, so upping your intake with more whole grains, beans, potatoes, fruits, and vegetables is a huge first step. Easy tweaks like starting the day with oatmeal or a high fiber cereal, snacking on fruit between meals, and swapping brown rice, bread, or pasta for white can make a meaningful difference.

If you’re an adventurous eater, you can experiment with gut-superfoods like kimchi and kefir…and if not, you can achieve similar benefits from sauerkraut and yogurt. Fermented foods like these contain live microorganisms that help maintain the balance of healthy bacteria in your stomach, aiding digestion. Introduce them slowly, in small portions—disrupting the gut microbiome too quickly can cause adverse effects like bloating and gas.

Ginger is also renowned for its anti-inflammatory, pro-digestion effects, so snacking on ginger candy or sipping on ginger tea is an especially tasty way to settle a sour stomach or give your gut a healthy boost.

Remember that a good diet isn’t just what you eat—it’s also how you eat it. Frequent, small meals spread throughout the day are ideal for digestive health, especially as we get older and the movement of food through our bodies naturally slows. Digestion also can’t occur without hydration, so pair your meals with plenty of fluids, reach for water often between meals, and avoid dehydrating and inflammatory beverages like coffee or alcohol.

2. Keep It Moving

Regular exercise aids digestion and weight maintenance, reducing the risk of conditions like colon cancer or GERD while keeping your stomach settled. Many older adults enjoy staying fit with swimming, yoga, aerobics, dance classes, and strength training, but homebodies need not be discouraged – just 20-30 minutes of daily exercise in the form of a brisk walk, gardening, or an at-home workout routine goes a long way.

Keeping your body upright and moving after meals also stimulates digestion and reduces acid reflux, so try to plan light exercise, errands, and other activities after you eat and before you rest for best results.

Interested in establishing an at-home workout routine? Start by watching Enable Healthcare’s video, “Stay Active at Home: Simple Daily Movements for Seniors to Stay Strong and Independent”

https://www.youtube.com/watch?v=_L9Q1agzuEw

4. Get Plenty of R&R

Stress and insufficient sleep negatively impact gut health and digestion – and since acid reflux is known to worsen sleep quality and important neurochemicals like serotonin form in the stomach first, anxiety, exhaustion, and gastrointestinal upset can snowball rapidly.

To prevent this common but vicious cycle, avoid eating 2-3 hours before bed and spend that time de-stressing in a relaxing environment with a mellow activity. If winding down is hard for you, explore some tried-and-true methods like breathing exercises, limited screen time, low lighting, aromatherapy, classical music, meditation, and journaling.

5. Know Your Risk

When it comes to your health, staying informed is the most powerful protective measure. To prevent and minimize the risks of colon cancer, all adults 45-75 should be screened regularly. Approved screening options include:

Colonoscopy (every 10 years)
Cologuard (every 3 years)
FIT Tests (every year)

A colonoscopy is the most thorough diagnostic tool for colon cancer, and suspected or detected polyps can even be removed during the procedure. However, Cologuard and FIT Tests are excellent non-invasive, at-home options when completed correctly on the recommended timelines. Talk to your doctor to ensure you are up-to-date, learn about your options, and choose the best screening method for you.

You should also speak with your provider about any medications you use that could be impacting your gastrointestinal health. NSAID painkillers like ibuprofen, aspirin, and naproxen are notorious for negative digestive side effects and can irritate or damage the stomach lining when used in excess.

The Bottom Line:

Guarding your gut health doesn’t require drastic change or constant vigilance. Practicing healthy habits consistently is the best defense against colorectal cancer, everyday tummy troubles, and everything in between. By eating a balanced, fiber-rich diet, staying active, getting enough rest, and keeping up with recommended screenings, you can support healthy digestion and reduce your risk of serious gastrointestinal conditions. Consider this Spring an opportunity to refresh your routine and give your stomach the care it deserves.