{"id":123738,"date":"2022-04-28T09:00:43","date_gmt":"2022-04-28T15:00:43","guid":{"rendered":"http:\/\/www.granitepeaksgi.com\/?p=123738"},"modified":"2022-04-28T09:33:55","modified_gmt":"2022-04-28T15:33:55","slug":"how-to-take-care-of-your-internal-plumbing-as-you-age","status":"publish","type":"post","link":"https:\/\/www.granitepeaksgi.com\/how-to-take-care-of-your-internal-plumbing-as-you-age\/","title":{"rendered":"How to take care of your internal plumbing as you age"},"content":{"rendered":"
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As we age, changes in our body often require change in our diet \u2013 not only what we eat, but how we eat it. A registered dietitian discusses some tips to keep your digestive health at its best as you age.<\/p>\n

Jump To:<\/strong><\/p>\n

Vitamin B12<\/a><\/p>\n

Trace Minerals<\/a><\/p>\n

Fiber<\/a><\/p>\n

Age and Appetite<\/a><\/p>\n

TIP: Eat your food hot<\/a><\/p>\n<\/div>\n

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By Ginger Bailey, RDN CD<\/p>\n

Originally posted on 11\/24\/2020<\/em>
\nUpdated on 4\/28\/2022<\/em><\/p>\n

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My kids get very upset when we use the \u201cO\u201d word. According to them, the word \u201cold\u201d is a dirty word and adults are not allowed to refer to themselves as such \u2013 especially not their grandparents!<\/p>\n

No one likes to think about getting older or to even admit that they are aging. Unfortunately, \u201cTime\u201d cannot be denied and our bodies change as we age. The good news is that if we understand how<\/em> our body changes and what we can do to support it, we can make age a state of mind more than a state of body. In essence, we can become wiser rather than simply older. (Shh, don\u2019t tell my kids I said the \u201cO\u201d word!)<\/p>\n

One of the best ways to keep our bodies fit and active as we age is to take care of our \u201cinternal plumbing.\u201d\u00a0 I\u2019m referring, of course, to our digestive system.<\/p>\n

As we age, our gut becomes a little less efficient at extracting nutrients from the food we eat. Every vitamin and mineral we eat goes through a complex pathway to convert from food to a form the body can absorb. Some of these pathways are more complex than others. Generally speaking, the more complex the pathway, the sooner we tend to lose the ability to adequately absorb the nutrients we need. So, let\u2019s talk about a few of these nutrients, as well as some things you can do to slow down the aging process and take good care of your internal plumbing.<\/p>\n

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Vitamin B12<\/h2>\n

Let\u2019s start with Vitamin B12. This nutrient is an important powerhouse. It\u2019s critical for your body to be able to convert the food you eat into energy. It also has one of the most complex absorption pathways. A low level of B12 is one of the most commonly-found deficiencies in seniors, and can lead to a condition called pernicious anemia<\/strong>. Pernicious anemia can cause significant fatigue, headaches, and paleness.<\/p>\n

As people age, they often start feeling more fatigued and just chalk it up to \u201cold age\u201d. In some cases, it may be a nutrient deficiency that can be corrected. This is not the only deficiency that can cause fatigue, but it is one of the more common ones because B12 is difficult to absorb in any case. People that have had bariatric surgery or any surgery involving the stomach or small intestines are at high risk of being B12 deficient.<\/p>\n

Fortunately, vitamin B12 levels can be checked. If you are experiencing any of the above symptoms, or are concerned, you can work with your doctor to have your blood levels analyzed and decide on the best support options for your body.<\/p>\n

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Trace Minerals<\/h2>\n

Trace minerals include calcium, magnesium, iron, zinc, selenium, copper, phosphorus, potassium, manganese, and a few others. These minerals are responsible for many things, including but not limited to: bone health, nerve conduction, and immune health. Most of these nutrients are absorbed in the first part of your small intestine, but many compete for the same absorption pathways. That can make it difficult for your body to digest all of them equally. For anyone who has had a surgery that altered the anatomy of their GI tract \u2013 and this is the case for many people \u2013 this can be an issue.<\/p>\n

Also, as time goes on, it is common for our bodies to produce fewer digestive enzymes. Digestive enzymes help our bodies break down food and easily absorb nutrients, so this process can become less effective as we age.<\/p>\n

There is a very simple solution to this problem. Eat slower!\u00a0 You see, chewing your food more can help with this. The more work your teeth do, the less your stomach has to do. There are also enzymes in your mouth that start breaking down food. So, if you chew your food more thoroughly, there is a higher likelihood that you are going to get more nutrients out of it. If your teeth are not in good condition, or chewing is difficult for some reason, then blending or pureeing food can also be helpful.<\/p>\n

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Fiber<\/h2>\n

Most Americans don\u2019t get adequate fiber in their diets. This causes a myriad of problems. Consequences of inadequate fiber intake include:<\/p>\n