The importance of proper nutrition as you age – Orange County Register

By Dr. Ghe Rosales-Vong, guest columnist

As we age, maintaining a good diet becomes more and more vital to overall health and well-being.

As a primary care provider, I understand the importance of healthy habits and a nutritious diet, especially for my patients ages 50 and older. But it’s critical to recognize that aging often brings unique challenges, including managing common illnesses like irritable bowel syndrome.

Irritable bowel syndrome is a common gastrointestinal disorder that affects individuals of all ages, but older adults may experience additional difficulties in managing this condition due to age-related factors and coexisting health conditions. . Older adults often have a higher prevalence of gastrointestinal problems and may experience changes in their bowel habits due to age-related changes in digestion and metabolism.

This common gastrointestinal disorder is characterized by a combination of symptoms that can vary in severity and duration. Symptoms include:

• Abdominal pain or discomfort: Many people with irritable bowel syndrome experience recurring abdominal pain or discomfort, which can vary in intensity and location. This pain is often described as cramping or aching and may be relieved temporarily by bowel movements.
• Changes in bowel habits: This disorder can cause alterations in bowel habits, leading to diarrhea, constipation, or a combination of both. Some people may experience primarily diarrhea (IBS-D), while others may experience primarily constipation (IBS-C). Alternating between diarrhea and constipation is also common (IBS-M).
• Bloating and Gas: Bloating and excessive gas are common symptoms of irritable bowel syndrome. Individuals may experience abdominal distension, a feeling of fullness or tightness in the abdomen, and increased passage of gas.
• Changes in appearance of stools: The consistency and appearance of stools may vary between individuals. Some may have loose or watery stools, while others may have hard or lumpy stools. The stools may also look like mucus.
• Additional symptoms: In addition to the primary symptoms, individuals may experience a range of other gastrointestinal symptoms, such as urgency (the sudden need to have a bowel movement), incomplete evacuation (the feeling of not being able to have completely emptied your bowels) and a feeling of urgency or a need to strain during bowel movements.

Diagnosing IBS can be difficult because symptoms can overlap with other gastrointestinal conditions and there is no specific test to confirm the diagnosis. But I often use criteria known as the “Rome criteria,” which include the presence of recurring abdominal pain or discomfort on at least three days per month over the past three months, associated with at least two of the elements following: improvement with defecation, onset associated with a change in the frequency of stools, or an onset associated with a change in the shape or appearance of stools.

For older adults with IBS, dietary modifications play a crucial role in managing symptoms. Here are some dietary strategies that can help relieve symptoms:

• Eat a low-FODMAP diet: FODMAP diets (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are fermentable carbohydrates found in certain foods that can trigger symptoms in people with irritable bowel syndrome. A low-FODMAP diet, which restricts certain types of carbohydrates, has been shown to reduce symptoms such as bloating, gas and abdominal pain.
• Avoid high FODMAP foods: These foods include certain fruits (like apples, cherries, and watermelon), vegetables (like onions, garlic, and cauliflower), legumes, dairy products containing lactose , wheat products and certain sweeteners.
• Focus on fiber: Fiber is essential for digestive health and can help regulate bowel movements in people with irritable bowel syndrome. However, certain types of fiber can exacerbate symptoms in sensitive people. Try to consume soluble fiber sources such as oats, barley, fruits and vegetables while limiting insoluble fiber sources such as bran and raw vegetables.
• Practice portion control: Large meals and overeating can exacerbate symptoms, including bloating and discomfort. Focus on smaller, more frequent meals throughout the day and avoid eating large amounts of trigger foods in one sitting.
• Stay hydrated: Adequate hydration is essential for maintaining digestive health and preventing constipation. Drink plenty of fluids throughout the day, including water and herbal teas, and eat hydrating foods like oranges, strawberries, celery, and cucumbers.
• Identify food triggers: Identify potential trigger foods that make symptoms worse. Common trigger foods include caffeine, spicy foods, fatty foods, and artificial sweeteners.

Older adults with irritable bowel syndrome may benefit from other lifestyle changes to effectively manage their symptoms. Stress management techniques play a crucial role in reducing the frequency and severity of symptoms. Older adults can incorporate mindfulness practices, relaxation exercises, and stress-reducing activities, such as deep breathing exercises and meditation, into their daily routine.

Engaging in gentle physical activity can also have important benefits for older adults. Regular exercise helps regulate bowel function, reduces bloating and gas, and promotes overall digestive health. Activities like walking, yoga, tai chi, and swimming are low-impact exercises that can be particularly beneficial for older adults.

By adopting healthy eating habits, practicing stress management techniques, and seeking support from your healthcare provider, you can effectively manage your IBS symptoms and enjoy a better quality of life.

Dr. Ghe Rosales-Vong specializes in family medicine and works with a variety of patients on a variety of medical issues. By working together, he helps his patients achieve their goals and improve their health. By reviewing the test results, he reminds patients that any improvement in their health reflects the difficulties encountered. work they did at home. At MemorialCare Medical Group Westminster, Rosales-Vong helps treat a variety of non-life-threatening adult and pediatric emergencies, in addition to primary care services such as family medicine, internal medicine and pediatrics.