Digestive Health After 60: Slow Aging & Improve Gut Function

The most obvious signs that the passage of time does not exceptions in the wear and tear and quality of life of peopleare those that we can see with the naked eye. Sagging, wrinkles or lack of tone in the skin are some evidence that certify that we have already burned through the first stages of life.

However, this relentless ticking does not only affect the skin, but also the all organs and systems of the bodyboth to those seen and to those inside.

Thus, the heart, lungs, muscles, uterus, liver or brain, They don’t work the same after 20 yearsthan when we enter our 50s or 60s. Now, although they all age, not all of them do so in the same way.

Compared to other systems (cardiovascular, musculoskeletal or nervous), the digestive system is not the one that breaks down the mostbut “yes he is one of the ones that responds the most to what we do.

Therefore, small sustained adjustments mark a tangible difference over the years”says Pere Morell Esteve, professor of the Master of Nutrition and Health and the Degree in Human Nutrition and Dietetics at the International University of Valencia (VIU).

The point is that the digestive system does not age more than others, but its deterioration is noticed earlier than in the rest. And it is that, “we eat, digest and we evacuate every dayso any small change in saliva, swallowing, acidity or transit becomes very visible in daily life,” says Morell.

Furthermore, “an important part of what we perceive it is not irreversible structural damagebut functional changes, such as slower motility, less efficient mucosal barrier, altered microbiota,” he adds.

Dr. Ismael El-Hajra, a prevention specialist, expresses himself along the same lines. treatment and diagnosis of digestive diseases from the Digestive Unit of Olympia Quirónsalud: “Aging does not punish the digestive system more than other organs such as the heart or the brain, but its effects are seen earlier in daily life.”

Specifically, “from the age of 60-65, the stomach upsetheavy digestion, heartburn, constipation or bloating,” points out the doctor, who emphasizes that although these problems “do not put life at direct risk, they can greatly affect the quality of life, because they influence something as basic as eating wellhave energy and feel good on a daily basis.”

Many of these discomforts can be interpreted as signs of aging of the digestive system. These signs are usually evident in the sixties, but, “according to studies, from the age of 55 they appear. alterations in esophageal motility, slower gastric emptying, decreased sensitivity to taste and smell, and progressive loss of neurons in the myenteric plexus,” details El-Hajra.

And he adds: “These processes intensify with advancing age, especially after 70-75 years, promoting disorders such as dysphagia, constipation, malabsorption and greater susceptibility to gastrointestinal infections.”

For his part, Professor Morell emphasizes that chronological age does not explain everything: “Oral health and chewing (have all the teeth), the dietary pattern (more vegetal and Mediterranean compared to a high consumption of ultra-processed foods), physical activity and the amount of drugs we are prescribed determine the pace of digestive aging.

For this reason, we can find 75-year-old people with excellent digestive function and others with 50 with clear symptoms. The good news is that an important part is modifiable with habits and clinical monitoring.”

Now, according to the teacher there are “some ‘red flags’ that we must watch out for, such as unintentional weight loss, progressive dysphagiarecent bleeding or anemia, nocturnal diarrhea or persistent abdominal pain. An immediate medical evaluation after the appearance of any of these signs is very important.”

All the changes mentioned and related in some way to the digestive process have to do with deterioration of the organs of the digestive system. A decline that does not occur in the same way in all people, nor in all organs.

Thus, “those who are most affected by the passage of time are mainly the esophagus, stomach and colon”, points out Dr. El-Hajra.

“In the esophagus, gastroesophageal reflux disease or dysphagia stands out in older ages. In the stomach,” the doctor continues, “functional dyspepsia is common, and in older patients, the appearance of atrophic gastritis, which reduces acid production and vitamin B12 levels.

In the large intestine, chronic constipation is one of the most common complaints, along with diverticulosis, very prevalent after the age of 70. There is also a greater risk of bacterial overgrowth, which causes gas, bloating and intolerance to certain foods.

Finally, advanced age is associated with a higher incidence of colorectal cancer and with functional disorders such as fecal incontinence.

Colorectal cancer is one of the biggest concerns for Professor Morell, who assures that “although its risk increases over the years, lifestyle weighs heavily: a diet rich in fiber that includes whole grains, legumes, fruits and vegetablesand regular physical activity significantly reduce it.”

On the other hand, “excess body fat and alcohol increase the risk of developing this disease. Also, processed meats are clearly associated with a higher risk, as well as red meat when its consumption is high“, states the professor who advises eating a Mediterranean-type diet, since “it favors a more diverse and less inflammatory microbiota, a biological context that protects the colon.”

Follow a dietary pattern that prioritizes the consumption of fresh fruits and vegetables, and limits ultra-processed foods, not only reduces the risk of developing colorectal canceras Morell points out, is also the first of the five tips that the teacher suggests carrying out from the age of 50 to slow the aging of the digestive system. These are the other four that complete their proposal:

At 50 years old, it is advisable to include a good portion of protein in each meal to maintain muscle. Also helps intestinal transit. To do this, you can include in your daily diet a cup of legumes, two eggs, a natural yogurt/kefir, or a fish fillet.

To do this, you can include oats for breakfast, legumes three days a week, daily fruit (preferably with skin), cereals (better integral). And, unless medically indicated, drink 6-8 glasses of water a day.

One yogurt or kefir a day is a good dose. Small portions of sauerkraut, kimchi or others are also a good option. fermented products from the supermarketwhich usually do well for the microbiota. If lactose bothers you, choose lactose-free versions. Maintaining a diverse (probiotics) and well-nourished (prebiotics) microbiota makes a difference.

Some drugs dry out the mouth or cause constipation, so discuss this with your doctor/pharmacist to find out. adjust what is not essential (especially anti-inflammatories and long-term acidity inhibitors).

Keep your dentures well-fitted, go to dental check-ups relevant and maintain good oral hygiene. Chewing well is the first “enzyme”.

For his part, Dr. El-Hajar emphasizes certain habits related to diet that can accelerate the aging of the digestive system, and among them he highlights “the abuse of alcohol and tobacco, since it damages the mucosa and promotes acidity and refluxIn addition, it warns of the danger of a sedentary lifestyle and its effects on digestive health, “slowing down intestinal transit and promoting constipation.”

“Added to this is the chronic stress and lack of restwhich alter the gut-brain axis, and the repeated use of certain drugs such as antibiotics or anti-inflammatories, which unbalance the intestinal flora. All of them can cause the digestive system to age prematurely.”

As a defensive strategy, the professor urges people to lead an active life, and to do so, he advises walking every day, doing strength exercise 2 or 3 times a week, moderate alcohol consumption and maintain a healthy weight. In addition, it defends the importance of participating in colorectal cancer screening when appropriate (in Spain, normally from the age of 50).

In addition to the influence of diet and lifestyle habits on the speed of the aging process, both Professor Morell and Dr. El-Hajra agree in giving the microbiota the power to slow or accelerate the deterioration of the digestive system.

So much so, that, for the doctor, the colony of bacteria that lives in our intestine is a key actor in this matter: “With age, bacterial diversity is lost, beneficial species such as Bifidobacterium or Akkermansia decrease and increase proinflammatory bacteria.

This contributes to a state of chronic low-grade inflammation and greater intestinal permeability, favoring infections, motility disorders that may be associated with abdominal pain or change in defecation rhythm, abdominal distension and nutrient malabsorption.”

“It has also been seen that bacterial overgrowth can ferment food and produce gas and pain. On the other hand, – the doctor points out – when the microbiota remains balanced, it protects the mucosa, regulates immunity and contributes to healthier digestive aging.

For his part, the UIV professor assures that the intestinal microbiota is a “metabolic organ” that ages with us: “Over the years, especially after 70, there is usually less microbial diversity and an alteration of the ecosystem that is associated with immunosenescence (aging of the immune system) through low-grade systemic inflammation (mild and chronic inflammation) typical of aging.”

Now, “the aging of the microbiome is not established, there are healthy trajectories. A Mediterranean dietary pattern (vegetables, fruits, legumes, whole grains, olive oil, fish) and the regular presence of fermented foods are associated with more microbial diversity and less inflammation,” Morell adds.