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As we age, we hear a lot about staying safe and healthy. The cautionary tales come from every corner. There are some very clear threats – such as a greater risk of falls – and good advice on what to do about it, including the daily use of a medical alert system with fall detection.
Some seniors might not consider the potentially serious effects of poor gut health. When we’re told that our gut isn’t healthy, it’s hard to know exactly what that means, but what happens in the gut affects everything in your body.
New studies reported by the Alzheimer’s Association International Conference this year found that a certain type of gut bacteria is linked with a higher risk of dementia, while chronic constipation was linked to a decline in cognitive ability.1
The Studies on Gut Health
The study on gut health and constipation was a very large study that looked at over 110,000 people. Scientists analyzed data on bowel movements and cognition from three studies that lasted well over six years. The study looked at those who had chronic constipation, which is defined as having a bowel moment every three or more days.
Constipated individuals were found to have cognition declines that were equivalent to three years of aging as compared to those who were able to have a bowel movement once a day. They were also found to have higher levels of inflammation in their bodies. They had an excess of the bad bacteria that caused the inflammation but a lack of bacteria that broke down dietary fiber.
In the end, 73% of those who had chronic constipation had higher odds of cognitive decline. But in an interesting twist, those who had more than two bowel movements a day were also at an increased risk of cognitive problems. That suggests that either way, a problem with gut health led to a problem with brain health.2
And in addition to constipation potentially having a hand in the development of dementia, it might also speed up the cognitive decline in those who already have it. This was backed up by a study from Japan published in CNS Neuroscience and Therapeutics, which found that those with chronic constipation saw progression of Alzheimer’s that was twice as fast as those patients who had regular bowel movements.3
Gut Health in Seniors and the Elderly
Gut bacteria can be affected by a wide variety of factors. Among the elderly, those can include the use of certain medications, a diet that doesn’t bring enough fiber to the table, a lack of exercise and more sedentary lifestyle, and chronic health conditions that affect the bacteria in the body – in addition to the changes that occur simply by growing older.
Other studies on brain health and gut bacteria have found that some specific bacteria protect the brain, while other bacteria seem to have a negative effect.
This has been dubbed the “gut-brain axis.” It’s the little-understood communication pathway between the gastrointestinal tract and the different systems of the body. Gut health is related to the immune system, the nervous system, the release of hormones in the body, and many different processes, from how fast your metabolism moves to how your body reacts to stress.
Your Microbiome and Your Mental Health
The gut bacteria are also associated with mental health. As the bacteria in the gut crosses the blood-brain barrier, studies have found that certain imbalances in the gut are related not only to physical problems like obesity and multiple sclerosis, but also contribute to anxiety and depression. Newer studies have also found that digestive issues can lead to loneliness.
Why does that matter? Loneliness and social isolation can be deadly for seniors. The health risks of feeling lonely can be intense, according to the CDC:
· Loneliness is associated with higher risks of depression, anxiety, and suicide.
· Patients in heart failure who were lonely were four times more likely to die from the disease. They also saw a 68% increased risk of hospitalization.
· Social isolation is associated with a doubled risk of developing dementia.
· Social isolation can lead to a 29% increased risk of heart attack and 32% increased risk of stroke.4
Since social isolation and loneliness increase the risk of premature death from all causes, even rivaling that of smoking or being obese, it makes sense that primary care physicians and gastroenterologists who spot digestive diseases should also screen for mental health issues. What is happening in the gut is likely causing problems for the rest of the body, brain, and mind. Spotting those problems early can lead to better treatment options and a greater chance of living a longer, healthier life.
How to Improve Your Gut Health
Though there are medications that work wonders for treating digestive diseases and poor gut health, sometimes those medications themselves can throw bacteria out of whack, resulting in other problems. The best way to ensure your gut health is good – whether you are taking medications or not – is to engage in a few lifestyle changes. Here’s how:
· Get plenty of fiber. The microbes in your body love fiber. They go to work on it, eating it and breaking it down into the fuel they need to grow. At the same time, that breakdown of fiber helps regulate your digestive system, so it’s a win-win. Healthy fibers include fruits and vegetables, beans, and whole grains.
· Avoid processed or sugary foods. These foods weigh down the gut microbe, making it harder for the bacteria to do its job. Processed and ultra-processed foods might actually lead to the bacteria dying or releasing chemicals that affect the body in ways we don’t quite understand. To ensure better health of your gut, it’s best to avoid these foods as much as you can.
· Get solid exercise. The more you move, the more your digestive tract thanks you. That’s because as you move during exercise, no matter how mild or vigorous, it encourages your stomach to digest food and your intestines to move it through your system. Exercise can also alter your appetite and make you want to eat healthier foods and drink more water. And finally, exercise seems to reduce inflammation in the gut and other areas of the body.
· Spend a lot more time outdoors. There is speculation that exposure to a variety of pathogens in soil, grass, and even insects can help build immune system resilience. Older adults can get the same benefits by getting in touch with nature. So go for that long walk in the woods (with your on-the-go personal alarm button with GPS handy) or plant things in the garden.
· Stop smoking. If you are a smoker now is the time to stop. There are countless studies on the negative effects of smoking, so much so that physicians fully expect a wide variety of health problems among those who indulge in cigars, cigarettes, or vaping. One of those problems is changes to gut health, where the bacteria try to deal with the stress of the smoking. That can lead to more inflammation, changes in the microbiome, and physical effects that affect the entire body, including your mental and emotional health.
· Talk to your doctor about probiotics. Some people find that probiotics – whether found in fermented foods in their diet or through a supplement every day – can work wonders for gut health. The right probiotics can balance your gut health so well that you might actually be able to get off certain medications. For instance, a good probiotic might mean you can stop taking medications for indigestion. Talk to your doctor about what might best help you.
And finally, no discussion of senior whole health would be complete without a reminder that it’s important to always wear a medical alert for seniors and elderly adults.
When you have an injury, every system in your body rushes to compensate for the problem and get you back on your feet (literally). That stress is quite hard on your body and mind. By having a medical alarm right at your fingertips, you can be rest assured that help will be on the way the moment you need it. Alert1 can help you find the senior life-saving alert system that is right for you.
