The Digestive System
And the Effects of Aging

You have, by no doubt noticed that your digestive system doesn't function as well as it used to. Do you suffer from heartburn, gas, nausea, diarrhea or constipation? This is your body telling you that you probably need to change your eating habits.

Successful aging depends on a well functioning digestive system. There are a number of steps we can take to improve digestion, but first, let's gain a basic understanding of how the digestive process works:

1. Digestion begins in the mouth with the chewing of food (mastication). The teeth start the process with the help of saliva. Saliva contains some enzymes which begin the breakdown of starches and fats while they are still in the mouth.

2. With each swallow the food is forced down the esophagus and travels to the stomach, by means of muscular contractions (peristalsis). Food and acid is kept from flowing backward by circular bands of muscles called esophageal sphincters.

3. In the stomach the food is broken down into small particles by acids and enzymes (secreted from the pancreas and liver), into proteins, fats and carbohydrates. The stomach is the primary place where proteins are broken down.

4. These particles then enter the small intestine. Nutrients that the body needs for energy, growth and repair are absorbed through the intestinal walls and transferred to the liver for further processing.

5. At the end of the small intestine all that is left is water and waste material. This material now enters the large intestine, whose main function is to remove the water from the waste products and return it to the body.

6. At the end of the large intestine is the colon, where the waste material sits until it leaves the body through the anus.

How does aging affect the digestive system?

• In the mouth, food may not be properly broken down due to missing teeth or gum problems as well as lowered saliva production

• The lower sphincter that regulates the flow of food from the esophagus into the stomach, can weaken resulting in reflux, a back flowing of food or acid (heartburn)

• Loss of muscle tone causes food to move more slowly along the digestive tract

• The stomach becomes less elastic and cannot hold as much food

• The production of acids and enzymes declines. A decline in the production of lactase, an enzyme that digests dairy products can lead to lactose intolerance, a condition that causes bloating and gas when milk products are consumed

How to improve digestion

Eat slowly and chew your food thoroughly - When food is eaten to quickly without properly chewing, it is only partly digested. This means not only do we get a small percentage of its nutrient value, but undigested food left in the colon rots and ferments resulting in indigestion and gas.

Stop eating when you're satisfied, not full - Did you know it takes 20 minutes for your brain to know your stomach is full? This is another good reason to eat slowly.

Eat less at each meal and compensate by eating more meals - If you don't overload your digestive system, it will function much better. Try having 5-6 small portioned meals per day instead of 3 big ones.

Eat the last meal of the day 2-3 hours before you go to sleep - give your food enough time to digest. Going to sleep on a full stomach can have a twofold effect, causing heartburn and restless sleep. If you feel you must eat, have something light.

Listen to your body - Notice what foods cause you heartburn or gas and avoid them. Foods known to be hard to digest for many baby boomers are: spicy foods, fried foods, raw vegetables such as green peppers and onions.

Exercise - A sedentary lifestyle causes a slow-down of the entire digestive process. Regular exercise stimulates peristalsis, the muscular contractions that push its contents through your digestive system. Lack of physical activity is a major cause of constipation .

Reduce stress - Stress slows digestion . It can cause stomach aches, constipation or a runny stool worsen existing conditions such as ulcers. Reduce stress and anxiety with exercise, music, meditation and other stress relievers .

Quit smoking - Smoking can increase the occurrence of heartburn because it lowers the pressure in the lower esophageal sphincter.

Reduce alcohol consumption - Alcohol dehydrates, causing a reduction of saliva. Alcohol is a major cause of heartburn. It relaxes the esophageal sphincter (the circular muscle that keeps acid and food from moving up the esophagus). If this muscle is relaxed, acid flows back to the esophagus causing heartburn.

More tips for a healthier digestive system

Begin your meals with fresh fruit or a fresh vegetable salad. They can help supplement the acids our stomach is missing. Fresh papaya and pineapple contain an enzyme which is helpful in the digestion of protein.

Drink lots of water. When we don't drink enough we force the body to absorb more water from the large intestine causing dry, hard stools, in other words – constipation. You should drink 8 glasses a day, but...

Do not drink with your meals. It not only encourages less chewing, and dilutes gastric juices.

Eat foods high in fiber. Fiber adds bulk to stools and softens them because it absorbs water, thus making them easier to pass. Foods high in fiber are beans (including peas, chickpeas, and lentils ), 100% whole grain breads and cereals, brown rice, apples and other fresh fruits and vegetable with their skin.

Keep away from processed foods, especially those made with white flour and white sugar. These foods have no nutritional value and among other problems can create high blood sugar and cause constipation.

Take an enzyme product with your meals. Digestive enzymes are designed to help improve digestion. They should be taken during or immediately after eating. Most of the foods we eat are carbohydrates, fats or proteins. So take an enzyme supplement that contains a combination of protease for protein digestion, amylase for carbohydrate digestion, and lipase for fats. Before taking digestive enzyme supplements, check with your doctor regarding compatibility with medications your might already be taking.

Food combining. Food combining can be especially beneficial for those with very sensitive digestive systems. Food combining refers to eating foods that are compatible in terms of digestion. The theory behind it states that different foods require different digestive enzymes to aid in digestion, some acid and other alkaline. For example, when a protein, which requires an acidic enzyme, is eaten with a starch which requires a more alkalize enzyme, they are not digested properly and can cause gas, heartburn or stomach pain.

Click here to view a chart of proper food combinations that can be printed for easy reference.

The practice of food combining is controversial, many argue that it is ineffective. But if you constantly suffer from bloating and gas and are other wise healthy, why not try it. There is nothing in this concept that can hurt you, and many people find it very effective.

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