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Tips for Improving Digestion as We Age
As we grow older, our bodies will surely change – including our ability to digest well. Many Singaporean seniors are having difficulty in digesting well these days because of different factors like medications, lifestyle, gum disease and even tooth decay. If we do not take good care of our digestion, we will possibly encounter different conditions like indigestion, ulcers, constipation and diverticulitis.
The good news is that we can still improve digestion. We should start now. Here are some tips:
- Stay hydrated: We have to know that constipation will become more common as we grow old. Staying hydrated is the simplest thing that we can do to improve our digestion. Water or orange juice with pulp can ease constipation. Liquids are important as it can soften stools so they can easily pass through our digestive tract. Remember that caffeine can dehydrate us so we have to avoid coffee and tea.
- Watch what we eat: Our goal is to maintain a healthy weight not only for healthy digestion but for our overall health. When we overeat but less active, we can strain our digestive system and as a result, we will experience heartburn. The best thing to do here is to curb foods especially fatty ones and keep ours meals in reasonable size.
- Eat lots of fibre: If constipation is our main problem, we should choose foods with high in fibre. Foods rich in fibre includes vegetables, fresh fruits and nuts. Fibre is good for digestion because it “greases” our digestive system.
- Be active: Being active not only improves our digestive health but also our overall health. We can take on regular aerobic exercises like dancing, walking, swimming and biking.
- Lessen stress: Stress can take a toll on our health as it increases gastric acid. Gastric gases can lead to indigestion and heartburn symptoms. We can lessen stress by exercising as it releases endorphins – the feel-good hormones.
- Take care of the teeth: Healthy digestion begins with our mouth and that includes our teeth. With this, it is important that we take good care of our teeth because we rely on it when we chew. We need to chew well so it will be broken into small pieces for it to be absorbed by the body properly.
Our body will not be the same when we age unless we take good care of it when we were young. It is not too late to start now. With the tips mentioned above, we can still improve our digestion as we age.
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A Guide to Breathing Properly
We do not pay attention to breathing because the body is determinedly doing it for us. We do not need to be reminded to breathe. However, we should know that our regular breathing pattern can affect our body and its functions.
If breathing is done right, it can benefit our health and wellness. If it is done wrong, it can mess our sleep, heart, mood, digestion and muscles. We have to know that there are ways to breathe properly. Here’s how:
- Conscious Breathing: We need to be aware of how we breathe. If possible, we need to track our breathing during different day parts. We can for instance use our alarms and check our breathing every time it goes off. We will notice if the breathing is rhythmic, relaxed and through the nose.
- Body Conscious: If we are tensed and anxious, notice that our breathing is affected. If we are calm and relaxed, our breathing is rhythmical.
- Breathe Through the Nose: We do not notice it but sometimes, we do not breathe through the nose. To do this, we need to close the mouth and the tongue should be located up the palate. This act will ensure that we breathe in and out of our nose.
- Straight Posture: When we stand straight, we give the diaphragm enough space to do its work.
We do not know it but most Singaporeans are over-breathing, holding our breath or shallow breathing. In some ways, it needs to be improved and the ways mentioned above can make a difference at the end of the day. If we want to know more, we can consult experts here in Singapore.
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Sleep Requirements for Different Groups
Sleep is part of our everyday life. Without it, we can’t function properly. Putting this in mind, the quantity and the quality of our sleep is therefore important to our overall wellness and health. If you’re wondering how much sleep you should get, the National Sleep Foundation (NSF) in the United States has the answers.
The NSF procured the help of many scientists in the fields of paediatrics, psychiatry and obstetrics and gynaecology who spent more than 2 years to come up with this study. Singaporeans can benefit from this study as well. The NSF released a chart that shows the recommended sleep for optimal health for each age bracket. These are:
- New-borns (0-3 months): The range of sleep for new-borns is from 14 to 17 hours every day.
- Infants (4-11 months): The range of sleep for infants is from 12 to 15 hours every day.
- Toddlers (1-2 years): The range of sleep for toddlers is from 11 to 14 hours every day.
- Pre-schoolers (3-5 years): The range of sleep for pre-schoolers is from 10 to 13 hours every day.
- School age children (6-13 years): The range of sleep for school children is from 9 to 11 hours every day.
- Teenagers (14-17 years): The range of sleep for teenagers is from 8 to 10 hours every day.
- Younger adults (18-25 years): The range of sleep for younger adults is from 7 to 9 hours every day.
- Adults (26-64 years): The range of sleep for adults is from 7 to 9 hours every day.
- Older adults (65+ years): The range of sleep for older adults is from 7 to 8 hours every day.
The new study of NSF will surely help all Singaporeans in terms of quality of sleep.
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Healthy Refreshments
The sweat-inducing heat of the Singaporean climate can certainly provoke us to long for a tall glass of ice-cold drink. But before we grab another sugar-laden drink mixed with tons of ice, we should really consider what’s good for our health and opt for better refreshments. And just when you thought that a glass of cold water is your only option, you’re mistaken because here are some drinks that will leave you refreshed without the excess sugar.
Fresh Fruit Juice
A great way to consume more fruits is to mix them to create a tasty concoction. Not only are fruit juices good on your taste buds, they’re also packed with several health benefits. And one store that has mastered the art of serving healthy and great-tasting fruit juices is Freshman. They have a great selection of mixes and you are always guaranteed that the fruits you’re getting are fresh and of good quality.
Healthy Iced Tea
Singaporeans love their iced tea. Unfortunately most iced teas sold in the market are high in sugar, but not the ones from home-grown brand TWG (The Wellness Group). We might think that TWG only offers tea leafs and tea bags meant to be served hot, but you’d be delighted to know that they also offer a range of iced teas perfect for summer.
Detoxifying Juice
Perhaps it’s quite shocking to find a juice cleanse in this list. But before you dismiss the idea, do consider trying Joob’s single, juice bottles. Yes, juice cleanses usually last for at least 3 days, but Joob provides another option for those who are not into juice cleanses. For these clients, Joob offers their single bottles still made with all the goodness from organic, cold-pressed juices. Joob is confident that you can still gain a number of health benefits even with a single bottle of their juice.
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