When you add age into the equation - you might need to get a little more disciplined to maintain your gut health. Sure, I know what you're thinking: everything's moving along just fine... but wait until you get closer to age 50.

Your digestive system is going to slow down and lose some of it's power around age 50. If you've been reckless with your diet & lifestyle - it's possible you'll have symptoms much earlier. Learn what those symptoms are.

Can I just say.... sometimes getting older is a sucky thing! Wouldn't it be great to just be 50 for the last 40+ years of your life? The reality - as a middle-aged adult your gut might start talking to you - and that's not a good thing.

Fix Your Unhealthy Gut

To stay regular, lose or maintain weight, reduce pain & inflammation, have energy, be happier, think clearly, sleep better, and rarely get sick - fix your unhealthy gut and heal your body.

Did you know your gut contains trillions of microscopic bacteria, fungi, and viruses? It sounds like we'd be sick all the time with those nasties running around our bodies. The "microbiome" is the environment of your gut.

A healthy gut is perfectly balanced, consisting of certain amounts of each of those organisms - some being the good bacteria that help the body and some being bad. A simplified explanation of an unhealthy gut is this: when there's not enough good bacteria to keep all the bad stuff in check - the bad bacteria will take over causing an imbalance. And that means trouble is coming.... to your physical, mental, and emotional health.

• Weight gain or loss - slower metabolism, high blood sugar levels, changes in appetite, sugar cravings.

• Poor sleep - problems falling asleep or staying asleep, waking up frequently due to stomach discomfort/pain.

• Digestion issues - bloating, constipation, diarrhea, heartburn, stomach pain, fatigue, low energy, skin issues, IBS irritable bowel syndrome.

• Autoimmune issues (the body's immune system attacks it's own organs by mistake) - rheumatoid arthritis, type I diabetes, thyroid issues, IBD inflammatory bowel disease.

• Lack of nutrients - lack of nutrients from a poor diet, or not properly absorbing nutrients into the body. Both can cause fatigue, weakness, weight/muscle loss, diarrhea, irregular stools, etc.

• Weak immune system - puts you at risk of illness, infection, inflammation, allergies.

• Joint pain - inflammation in the stomach can cause joint pain and stiffness.

• Food sensitivity - you could develop an intolerance to certain foods you ate before without problems.

Art: bad bacteria in an unhealthy gut.

• Risk of disease - heart disease, obesity, diabetes, liver or kidney disease, colon cancer, autoimmune disease, gastro-intestinal diseases, etc.

• Mental/emotional health - mood swings, anxiety, depression, unbalanced hormones, dementia, Alzheimer's. Also, general brain functions like thinking, learning, and memory can be impaired.

Symptoms of an Unhealthy Gut

Diet: Sugary, Processed, Bad Fats

The past 2 decades have seen major changes in diet and overall health, especially in the USA. Diets today are higher in sugary foods, processed foods, and bad fats instead of foods high in fiber, whole fruits & vegetables, nuts, protein, beans, and whole grains. A healthier diet is needed by the digestive system to break down (ferment) food into liquids, which also determines how well the body controls blood sugar. Health Declines, How to Remedy?

Did you know reports are showing significant increases in colon cancer and chronic stomach inflammation resulting in various gastro-intestinal diseases. The unusually high number of younger adults with colon cancer has become so serious that the USA's Preventive Services Task Force wants to start testing adults at age 45-50.

Immune System

It's no surprise that the immune system and digestive system are linked. If you have a poor immune system, you're gut's microbiome will be out of balance. The reason: 70% of your immune system is in your gut. This means having a healthy gut is crucial to a healthy immune system, and vice-versa.

Serotonin Levels

Serotonin is known for it's ability to affect mood - making you feel happy and calm. Guess where it's produced? Yep, almost all serotonin is produced in your gut - and linked to other functions as well as emotional health. Levels too high or too low can cause anxiety, depression, problems with digestion, changes in appetite, low sex drive, memory issues, and poor sleep. These activities boost serotonin: Make Happy Hormones.

Medication & Medical Conditions

Antibiotics and certain medications can kill the good bacteria creating an imbalance in the gut microbiome. There's also many medical conditions that are harmful to the digestive system. Some of the most common are: diabetes, ulcerative colitis, Crohn's disease, IBS irritable bowel syndrome, constipation, diarrhea, colon cancer, and GERD Gastroesophageal Reflux Disease.

Common factors and lifestyle habits are causes of an unhealthy gut. One single factor can domino into a list of ailments. Let's say you have chronic stress. Stress causes an unhealthy gut, poor immune system, and less serotonin.

The bad bacteria overpowers your gut. Now you're at risk for other physical, mental, and emotional ailments. I know this from personal experience and it's a deadly domino effect resulting in multiple health issues.

• Chronic stress - or high, short term stress. Learn: 12 Stress Kicking Habits.

• Diet - eating sugary, processed, high fat foods, causing chronic disease & cancer. Also dangerous: foods with toxic chemicals. Toxic, Don't Buy Dirty.

• Lack of exercise - slows digestion, increases risk of disease, causes inflammation, and gut imbalance. Build Muscle, Stay Youthful.

• Dehydrated gut - slows digestion, causes inflammation, and gut imbalance.

• Poor sleep. Don't be at risk: Lack of Sleep, Looney Tunes

• Poor immune system - can cause inflammation and an imbalanced gut.

• Low serotonin - What boosts serotonin? Stay Rooted in Your Happy Place.

• Medication & Medical Conditions - can damage the gut & digestive process.

Around age 50 your digestive system starts slowing down and it's not quite as powerful. The entire process from food in to stuff out can take longer than it did in your 20's and 30's. FYI: digestion can slow down earlier or later than age 50.

What causes the slow down: not as much stomach acid & enzymes are produced to break foods down to liquids, and the muscles are not as efficient in moving things down. And, stomach acids may not always stay put - sometimes traveling up.

Since many people physically start to slow down in their 50's and 60's, digestion issues are more likely to happen. Both of these 2 scenarios below quickly lead to a number of issues: like constipation, diarrhea, weight gain, heartburn, etc.

#1. Maybe you ate a healthier diet and exercised, but now you're 55 and think you've earned a more relaxed regime: pizza and fried ice cream. #2. Maybe you threw in a few vegetables on occasion and exercise was walking street fair's on weekends. But, you don't have much energy anymore so you slow down a little more at age 50.

Symptoms of an Aging & Unhealthy Gut

As you age, these symptoms become more common. See also: Symptoms of an Unhealthy Gut.

• Constipation - besides diet, lack of exercise, and dehydration - constipation can occur from some medications. Fact: 69% of adults aged 40-79 in the USA take one or more medications in one 30 day study.

• Diarrhea - can be caused by digestive disorders like IBS irritable bowel syndrome, new food intolerances, diabetes, or medications/antibiotics.

• Gas & Bloating - If your digestion is slower, food stays in your stomach longer which could mean gas & bloating.

• GERD Gastroesophageal Reflux Disease - the flap opens allowing stomach acid to travel up the esophagus to the throat, sometimes called acid reflux.

• Enzyme Production - with less enzymes to digest food, some foods may become harder to digest.

• Weak Muscles - the muscles that move the food along have gotten weaker, making the digestive system slower.

• Diverticular Disease - small protruding pouches form in the colon due to weak tissue which can get inflamed or infected. They believe diets low in fiber and possible lack of exercise cause this condition.

Trying to make you laugh.... LOL

Art: is this what liquid food looks like?

Immune System

Boost your immune system. Eat healthier, exercise, decrease stress, get good sleep, quit smoking, limit alcohol, and stay clear of sick people. Juices - kombucha, carrot, ginger, beet, echinacea and elderberry

Vitamins - C, D, E, and zinc. Or, use "Wellness Formula" a liquid tincture, take 3 times/day for 2 days and be amazed.

No Soda or Processed Drinks

Staying hydrated with water is critical to keep things flowing down the pipes. Soda, juice, and all other processed drinks you buy at the grocery store are SO BAD for you & your gut.

They contain chemicals, sugar, fake sugar, and additives. I challenge you to try tasty infused water. See "Hydration" in the next section.

Exercise

Exercise and physical activity are super important to keep things moving - and not to be gross - you NEED to keep things moving. There's so many illnesses & diseases you can avoid by exercising. If you hate the "Ex" word - take a walk 5 days per week and explore. A great strategy: walk 20-25 minutes in the morning and again after dinner. The time flies by.

Walking after dinner is especially helpful because it moves all the glucose into the muscles to be used for energy, rather than storing it in your fat cells. Glucose is in fruits, starchy vegetables, pastas, dairy, condiments, processed foods and junk foods, etc. Walk to Live Your Best Life.

Reduce Stress

Did you know stress can intensify the symptoms of digestive issues or diseases you already have? It can also affect the muscles used for digestion, alter the gut's microbiome, and cause inflammation. So let's stay calm and a lot happier? Stay Rooted in Your Happy Place.

No Eating Before Bed

Avoid eating late at night or before bed. That habit will surely cause weight gain, heartburn, indigestion, acid reflux, blood sugar spikes, and most likely interrupt your sleep from stomach issues. As you age, the symptoms will get worse. It's recommended you don't eat 3-4 hours before bedtime. I say, if you're over 50 - stick with the 4 hour rule.

Eat Smaller & Slower

If you notice your digestive system is moving slower, and you're not exactly regular, and you may even have bloating or acid reflux a.k.a. GERD - try eating 4 smaller meals/day. Also, work on enjoying your food and savoring the flavors. When you chew longer - it helps break down the food better.

Stay In a Healthy Weight Range

People who are overweight or obese are at risk of chronic diseases and various digestive issues. One example is the pressure from the extra abdominal weight causes serious diseases like GERD, IBS, and cancers.

Get Quality Sleep

Quality sleep is critical for a healthy gut. During deep restorative sleep, your entire being is in repair & restore mode. Quality sleep will maintain the gut microbiome, reduce stress, and empties & resets your brain.

Coffee & Alcohol

Limit coffee & alcohol because both are acidic and can really cause havoc if you have GERD, acid reflux, or heartburn.

Food Allergies & Intolerances

Check for food allergies or foods your system does not tolerate well. For instance, my stomach cannot handle any foods cooked in the bad oils like vegetable or canola oil. I only use healthy oils: olive, coconut, and avocado in my meals. If you're experiencing issues - I recommend seeing a Gastroenterologist or dietician.

Avoid Medication if Possible

As mentioned above in Factors that Cause an Unhealthy Gut, it's best if you can avoid antibiotics & medications. There are so many natural remedies capable of curing or managing common conditions like thyroid issues, high blood pressure, illnesses, and infections. Try this first before you head to the doctor. Natural Remedies Heal the Hurt.

A healthier diet, plenty of water, and exercise will keep your digestive system in great working order. You'll feel more energetic, have less pain & inflammation, be in a happier mood, think more clearly, sleep better, rarely get sick, and likely be at a healthier weight.

Digestive Enzyme Foods

Digestive enzymes are not produced as readily as you age, therefore - if you're over 40 start adding these to your diet.

Digestive enzyme foods - First: stay well hydrated. Avocado, pineapple, papaya, mango, banana, kiwi, figs, sprouted grains & legumes, and blue cheese. Apple cider vinegar, raw honey, coconuts or coconut water, miso soup or dressing, Greek yogurt with live/active cultures & no/low sugar, and ginger.

Lot's of Fiber

Many people, and especially older adults do not get enough fiber. It's the key to prevent constipation. If you're lacking in fiber, gradually add more fiber to your diet.

Fiber foods - berries, applies, guava, bananas, pears, prunes, avocados, broccoli, brussels sprouts, carrots, beets, cauliflower, artichokes, collard greens, corn, sweet potatoes, acorn squash, quinoa, whole wheat pasta, and oatmeal. Lentils, black beans, pinto beans, chickpeas, and split pea. Flaxseeds, chia seed, sunflower seeds, almonds, peanuts, and popcorn.

Your stomach's reaction to:

spicy foods,

dehydration,

too much pizza & greasy food,

sugar overload,

acid reflux,

constipation,

bloating,

and eating late at night.

Polyphenols

Foods high in polyphenols feed the good bacteria, reduce inflammation, and help you digest food better & absorb nutrients. The general rule = more polyphenols are in darker foods.

Veggies - dark leafy greens like kale, spinach. Broccoli, asparagus, brussels sprouts, beets, carrots, red onions, red peppers. Brown algae & spirulina.

Fruits - berries, apples, plums, cherries, figs, kiwi, apricots, oranges, lemons, grapefruit, pears, black olives.

Other - olive oil, black beans, dark chocolate, green & black tea, coffee, nuts, turmeric, cloves, peppermint, dark colored herbs.

Protein

Chicken bone broth - contains protein & collagen, helps with hydration, and very gentle and easy to digest if you have digestive issues. It also helps repair the lining of the gut and reduces inflammation.

Protein - wild-caught fish, and grass-fed/pasture-raised meat & eggs are some of the best sources of amino acids needed for overall digestive system health. To stay clear of pesticides, hormones, and antibiotics - go organic.

Healthy Fats & Spices

Fats - butter from grass-fed cows, coconut oil, extra virgin olive oil, avocado oil, and avocados.

Spices - turmeric, ginger, cumin, oregano, black pepper, onion, garlic, Ceylon cinnamon. One study found that spices higher in polyphenols (antioxidant & anti-inflammatory) helps the good bacteria prevent intestinal damage.

FYI: avoid spicy foods as you age.

Whole Grains and Nuts & Seeds

Grains - oats, whole grain pasta, gluten-free grains like quinoa, buckwheat, and brown, red, and wild rice. I rarely eat bread but recently found protein bread with lot's of added nuts & seeds - a good option if you like bread.

Nuts & Seeds - almonds and walnuts. Pumpkin seeds, flaxseeds, chia and hemp seeds. The fiber in nuts & seeds feeds the good gut bacteria.

Processed foods - don't fall for the advertising gimmicks on the label, claiming added vitamins & minerals, or enriched, or zero sugar, etc. Look at the ingredient list. If it's long and has a bunch of words you can't pronounce - RUN AWAY. This is a critical read: Toxic, Don't Buy Dirty.

Foods with added sugar - sugar is in almost all boxed and packaged cereals, condiments, salad dressing, snacks, breads, and drinks. It's made this way on purpose - to get you ADDICTED to their food, so you'll buy LOTS more.

Refined oils - vegetable, canola, soybean, and corn oils change when they're cooked and go rancid. They cause serious inflammation throughout your gut and body. They're sold as an oil, and used in most processed foods, fried foods, and salad dressings. I stay away from processed & fried foods. I've learned to make delicious salad dressing using Fage yogurt, extra virgin olive oil, and pasta seasoning (premixed with the spices). YUMMY.

Unhealthy fats - trans fats & hydrogenated fats are put in fast foods, fried foods, and processed & packaged foods. They increase bad cholesterol, cause inflammation, and are harder to digest. They can also cause heart disease, diabetes, and obesity. FYI: partially hydrogenated oil is very harmful compared to hydrogenated oil which should be limited.

Commercial meat & eggs - most meats and eggs are produced by large commercial factories. Pesticides are used on the fields, hormones & antibiotics are fed to the animals, and the animals are fed very poor nutritional diets. This means, you're eating all of that.

Even grass fed beef and cage free, pasture raised chicken can be eating pesticides and receive hormones & antibiotics. Organic is the safest meat & egg choice.

Diets high in red meat & processed meat (smoked, salted, or cured like hot dogs, sausage, ham, bacon, chicken nuggets) - put you at high risk of colon cancer.

Refined grains - includes refined flour and grain loaded with calories & sugar, and usually contain gluten. Refined means they remove the healthy bran & germ, leaving only the starchy center void of all nutrients. These grains are put in bread, pasta, cereal, rolls, and baked goods. Stick with whole grains.

Pasteurized dairy - pasteurized means it's heated to kill germs however it also destroys good nutrients, enzymes, and good probiotic bacteria. I use un-sweetened almond milk which has fewer calories, less sugar & saturated fats so it's better for your weight & heart. Cow's milk has more protein, calcium & vitamin D - but you can get those from other sources.