Roughly 60 million to 70 million Americans<\/a> are affected by digestive diseases, according to the National Institutes of Health. Some of the most common symptoms? Heartburn, bloating, abdominal pain and changes in bowel habits (as in constipation, diarrhea or even a combo of the two).<\/p>\n Nailing down what\u2019s causing your digestive drama can be tricky since it\u2019s a multi-faceted problem that typically stems from a highly individual combination of aging and lifestyle-related culprits.<\/p>\n How The Aging Process Can Affect Digestion<\/strong><\/p>\n As we age, the nerves and muscles in the gastrointestinal (GI) tract can start to glitch, resulting in changes to how our digestive organs function individually and work together \u2014 usually, this translates into the digestion process itself becoming sluggish and communication signals between digestive organs getting haphazard.<\/p>\n Movement within the esophagus and muscles involved in swallowing may not be as effective or coordinated, for instance, and can lead to higher rates of esophageal reflux (known as GERD, where your stomach contents start to make a comeback), while slower motility in the stomach can cause what you\u2019ve eaten to linger and trigger indigestion.<\/p>\n \u201cThe stomach lining can also become thinner with age, which renders you more susceptible to injury in the stomach from things like inflammation,\u201d Attalla said.<\/p>\n Decreased prostaglandin production<\/a> over time (a hormone-like substance that plays a role in stomach acid secretion and GI muscle functioning) means a decrease in the protective lining of the stomach, too, leaving you more prone to gastritis and ulcers.<\/p>\n The next stop on your food\u2019s digestive journey is a pit stop in the small bowel. \u201cSlower motility here can lead to higher rates of bacterial overgrowth, which can cause bloating and diarrhea,\u201d Dr. Sunana Sohi<\/a>, a board-certified gastroenterologist at Gastroenterology Health Partners in Louisville, Kentucky, told HuffPost.<\/p>\n And if motility screeches to a halt in your colon, get ready for possible bouts of constipation and diverticulosis (a condition where small sacs form and push against weak spots in the wall of your colon, putting you at risk of symptom flareups, such as bleeding and inflammation).<\/p>\n Then there\u2019s the chronic health conditions that tend to stack up as we get older (arthritisis, cardiovascular and metabolic diseases), many of which can cause limitations to the level of movement we can tolerate, further exacerbating gut motility issues. (\u201cIf you don\u2019t move, neither does your gut,\u201d Dr. Pritesh Mutha<\/a>, an associate professor at McGovern Medical School at UTHealth Houston, told HuffPost.)<\/p>\n As for the medications we take to manage these conditions (both prescription and over-the-counter, especially NSAID pain relievers such ad aspirin and ibuprofen), they\u2019re known to cause gastro-themed side effects of their own. Cue nausea, constipation, diarrhea, abdominal pain, even ulcers.<\/p>\n Moyo Studio \/ Getty Images<\/p>\n Chewing more slowly is one way to make eating easier on your digestive tract.<\/p>\n The Best Ways To Optimize Your Digestion As You Get Older<\/strong><\/p>\n All of this is understandably frustrating and concerning. But experts stress there are ways to minimize any effects from age-related stomach issues. They recommend:<\/p>\n Chewing Better<\/strong><\/p>\n Better digestion begins in the mouth. \u201cSalivary enzymes help digest starch and fat in the mouth, decreasing the GI tract\u2019s workload,\u201d Mutha said. \u201cThe alkaline pH of saliva also helps neutralize acid in the esophagus due to reflux and alleviate GERD symptoms.\u201d<\/p>\n Bonus: Cutting your food into smaller pieces and chewing at least 15 to 20 times per bite can help mitigate any complications associated with trouble swallowing.<\/p>\n Stimulating Saliva Production<\/strong><\/p>\n Saliva production tends to decrease as we age, which can affect chewing and swallowing, Sohi said. According to the American Dental Association<\/a>, dry mouth is twice as likely to strike when you take one or more medications daily, compared with people with no medications on their roster.<\/p>\n Things like regularly using an over-the-counter saliva substitute or sipping water between bites can be helpful if dry mouth is a problem for you at mealtime.<\/p>\n Eating More Food That\u2019s Plant-Based, Less That\u2019s Processed\u00a0<\/strong><\/p>\n The best way to optimize digestion is to eat a diet as low in processed foods and high in plant-based diversity as possible. \u201cDiets high in processed food can alter the gut microbiome, leading to dysbiosis,\u201d Sohi said, an unhealthy balance of gut bacteria that\u2019s associated with higher rates of digestive disease.<\/p>\n Besides keeping your gut microbiome on the rails, going plant-based is the best way to increase your fiber intake, which is crucial to the quality and consistency of your number two sessions.<\/p>\n Fiber \u2014 soluble and insoluble \u2014 is what bulks up your poop, Mutha explained. This not only makes your time on the throne more pleasant and efficient, but it also decreases the likelihood of fecal incontinence and even helps treat diarrhea by absorbing water.<\/p>\n Staying Hydrated<\/strong><\/p>\n Hydration is crucial to avoid constipation, Mutha said, especially once you start upping your fiber intake. The National Council on Aging<\/a> recommends drinking one-third of your weight in fluid ounces daily. That means if you weigh 150 pounds, then you should be drinking 50 ounces (or 6\u00bc cups) of water per day.<\/p>\n Moving More<\/strong><\/p>\n \u201cExercise stimulates the motility of the GI tract, so this can be very helpful for digestion,\u201d Sohi said. \u201cLying recumbent on the couch after eating is one of the worst things you can do because not only does it not help with GI tract motility, but it can also promote acid reflux.\u201d<\/p>\n Mutha agrees and recommends walking for roughly 15 minutes after your meals to help activate your stomach and improve gastric emptying.<\/p>\n Getting Enough Sleep<\/strong><\/p>\n Sleep is a healing mechanism for the body, so not getting enough quality shut-eye \u2014 the recommendation is seven to nine hours per night<\/a> \u2014 can adversely affect your gut barrier and immunity, Mutha said. Researchers are still nailing down the exact mechanisms behind how, but one theory is that sleep deprivation<\/a> leads to an increase in microscopic inflammation in the bowel that may domino into gastrointestinal symptoms.<\/p>\n Mastering Your Medications<\/strong><\/p>\n \u201cAny and every medicine has GI side effects \u2014 even the ones that are prescribed for GI illnesses,\u201d Mutha said. \u201cMaking sure you take your medications exactly as prescribed decreases the risk of side effects.\u201d<\/p>\n NSAIDs should never be consumed on an empty stomach, for instance, while acid-suppressive medicines should be taken 30 minutes before breakfast. But if side effects happen anyway, let your doctor know.<\/p>\n When To Check In With Your Doctor About Your Digestive Issues<\/strong><\/p>\n Even if you\u2019re confident the digestive drama you\u2019re experiencing is aging-related or a sign your lifestyle needs a revamp, \u201cit\u2019s important to not assume\u201d and to \u201cshare your symptoms with your doctor anyway, as sometimes there can be a more serious underlying cause,\u201d said\u00a0Dr. Neena Mohan<\/a>, gastroenterologist and assistant professor of clinical medicine at the Lewis Katz School of Medicine at Temple University in Philadelphia.<\/p>\n If, in addition to persistent changes in bowel habits, you\u2019re also experiencing trouble swallowing, abdominal pain, nausea and\/or vomiting, unexplained weight loss or have noticed blood in your poop (or it looks black and tarry), it\u2019s time for a consultation with a gastroenterologist.<\/p>\n \u201cDepending on the issue, your doctor may start with bloodwork and prescribe medications or do further testing, such as an endoscopy or colonoscopy,\u201d Attalla said.<\/p>\n This story originally appeared on HuffPost<\/a>.<\/p>\n Also in Goodful: “That\u2019s The Greenest Flag I Could Think Of”: 16 Very Subtle Behaviors That Signal Someone Is A Really, Really Good Person<\/a><\/strong><\/p>\n Also in Goodful: My Family Was On A TLC Reality Show. 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