4 Tips for Reducing Bloating and Indigestion

As we get older, digestive issues like bloating and indigestion can become more common and sometimes uncomfortable. Luckily, small lifestyle adjustments and healthy habits can make a big difference in keeping digestion on track. For seniors, finding ways to reduce bloating and ease digestion means enjoying meals without discomfort and feeling more energized throughout the day.

1. Eat Slowly and Chew Thoroughly

One of the simplest ways to reduce bloating is by eating slowly and thoroughly chewing each bite. When we rush through meals or don’t chew well, we’re more likely to swallow air, which can lead to gas and bloating. Taking time to savor each bite also helps the body digest food more easily, as chewing is the first step in breaking down nutrients.

Many residents in retirement communities find that mindful eating—focusing on each bite—improves their digestion and adds to their enjoyment of meals. Slowing down at mealtime is a small change that has a big impact on digestive comfort.

2. Stay Hydrated Throughout the Day

Staying hydrated is essential for digestion and can help prevent constipation, a common cause of bloating. Drinking water aids the digestive system in moving food through smoothly and helps maintain a balanced environment in the gut. For those who find plain water a bit dull, adding a slice of lemon or cucumber can make it more enjoyable.

It’s helpful to sip water between meals rather than drinking large amounts all at once, which can sometimes worsen bloating. Many senior living Denver communities encourage residents to keep a glass or bottle nearby to remind them to stay hydrated throughout the day.

3. Incorporate Fiber Gradually

Fiber is key to a healthy digestive system, but increasing fiber intake too quickly can sometimes lead to gas and bloating. Seniors should aim to gradually add more fiber-rich foods, such as fruits, vegetables, and whole grains, to their diet. This slow increase allows the body to adjust, helping to prevent digestive discomfort.

For example, instead of suddenly switching to high-fiber foods, try adding one fiber-rich item at a time, like an apple or a few slices of whole-grain bread. Resident Helen, who lives in one of our assisted living communities, found that introducing small portions of fiber over time helped her digestion feel more balanced without the uncomfortable side effects.

4. Try Gentle Exercise After Meals

Taking a gentle walk after meals can aid digestion by stimulating the muscles in the digestive tract. Even a short, 10-minute stroll around the block or in a garden can help move food through the system, reducing the likelihood of bloating and promoting overall comfort.

Some seniors enjoy group walks with friends, which add a social element and encourage a healthy habit that supports digestion and mood.

With a few mindful habits like chewing well, drinking water, and taking gentle walks, residents can support a healthy digestive system and feel their best. These simple steps not only promote smoother digestion but also lead to a happier, healthier approach to eating and wellness.

The Benefits of Joining a Senior Book Club

Engaging in mental and social activities is essential for maintaining a healthy and fulfilling lifestyle as we age. At memory care Santa Clara, we understand the significance of staying mentally and socially active. That’s why we highly encourage joining our vibrant book club. 

Our book club offers more than just reading; it provides a welcoming environment to meet new friends, keep the mind sharp, and foster meaningful connections. Whether you’ve always been passionate about books or are seeking a new and enriching pastime, there’s something truly special about coming together to explore and discuss a captivating read with like-minded individuals.

Stay Mentally Sharp and Engaged

Reading on its own is great for the brain, but discussing books with others takes it to the next level. Conversations around different themes and characters help sharpen critical thinking and memory skills. Residents involved in book clubs at memory care San Jose CA say they feel more focused and energized after discussions. It’s an engaging way to explore new ideas and stretch your mind.

Tip: Choose books from different genres—like mysteries, historical fiction, or memoirs—to keep discussions fresh and exciting.

Build New Social Connections

Book clubs offer a comfortable, low-pressure way to meet new people and strengthen existing friendships. For seniors, staying socially connected is essential to emotional well-being. Participating in regular meetings gives you a sense of belonging and routine. One resident, Nancy, shared how joining a book club helped her feel more connected after moving to the community: “I made some great friends, and now we meet up for coffee even outside of the group.”

Discover New Perspectives

Hearing the diverse interpretations of the same book can open your mind to many new ideas and perspectives. Even the most familiar stories can take on fresh and profound meanings when discussed with others. These moments of shared discovery and insight enrich and deepen the reading experience, making it all the more rewarding and fulfilling.

Combine Books with Activities

Some book clubs enhance their discussions with related activities, like movie nights or themed potlucks. Imagine reading a book about Italy, followed by a potluck featuring Italian dishes. These creative touches make the experience even more enjoyable and create lasting memories. Residents at memory care San Jose recently paired a novel set in the 1920s with a movie night to watch a film adaptation of the book, adding extra fun to their discussion.

A Chance to Reconnect with Old Favorites

Joining a book club is also a great excuse to revisit classics you may not have read in years. Many book clubs feature a mix of modern bestsellers and beloved classics, giving participants the chance to explore old favorites with fresh eyes. Reading familiar books in a group setting can spark nostalgia while offering new insights.

From mental stimulation to building friendships, book clubs offer countless benefits for seniors. The joy of diving into a new story—and discussing it with others—makes every meeting something to look forward to.

Alzheimer’s causes More Changes than Just Memory Loss

Along with changes in the person’s memory and cognitive abilities, Alzheimer’s affects a person’s physical abilities. Experts explain dementia symptoms can change everything from the way a person walks, talks, and how their body works. Normal body functions such as going to the bathroom, carrying on a conversation and maintaining balance become more and more difficult.  

While unfortunately we do not yet know the cause of Alzheimer’s, we do know the symptoms are caused by a buildup of harmful proteins in the brain called amyloid and tau, which create clumps called tangles and plaque. These clumps get in the way of normal brain functions and kill healthy cells.

Changes caused by Alzheimer’s include loss of balance and coordination, which puts a person at a higher risk of a fall. A person’s feet may shuffle or drag along as they walk. Another symptom includes weakened muscles and fatigue that makes it difficult to stand or sit upright in a chair. Trouble controlling the bladder and bowels as well as seizures and twitches are other common symptoms.    

While some people experience a slower pace of the disease and live up to 20 years after a diagnosis, the average life expectancy is 4 to 8 years. The most common cause of death in a person with Alzheimer’s is pneumonia, anothe infection, or a heart attack. 

MorningStar at West Valley specializes in caring for seniors suffering from Alzheimer’s and other types of dementia. Our holistic approach includes purposeful activities to stimulate or calm whatever the extent of memory loss may be. Our new community and alzheimers homes is located in West San Jose in Santa Clara County and will open in the fourth quarter of 2022. Please visit our website today to inquire about our alzheimers care availability, pricing and to reserve a select suite for your loved one.  

Source: webmd.com/alzheimers/guide/alzheimers-body

Cognitive Reserve Helps Safeguard our Brain Health

The Harvard Medical School says to understand cognitive health it is important to recognize the concept of cognitive reserve, “your brain’s ability to improvise and find alternate ways of getting a job done.” Experts say a good way to think of it is like a powerful car with another gear that suddenly accelerates to avoid an obstacle. Thus our reserve can help the brain change the way it operates and make added resources to cope with the challenge.  

So how do we build cognitive reserves? Research shows it is developed through a lifetime of education and curiosity, which aids the brain in coping with the failures or declines it may face. The National Institute on Aging says cognitive reserve could account for the individual differences in susceptibility to age-related brain changes or Alzheimer's disease-related pathology. Evidence shows some people can tolerate more of these changes than others and still maintain function as proven by studies in which people with higher education and higher occupational attainment appear to have a reduced risk for Alzheimer’s.  

While much of our cognitive reserve is developed over a lifetime, Harvard Medical School doctors say it is important to continue to engage our brain as we age. Examples of good brain activities to increase our reserve include learning to play a musical instrument or to speak a new language, doing crossword puzzles and engaging in high levels of social interaction. Regular exercise can also improve cognitive reserve.  

Other ways to protect our cognitive health and its reserve is to take care of our physical health especially when it comes to managing high blood pressure, diabetes and heart disease. A healthy diet and managing stress is also important.  

At MorningStar Memory Care at West Valley, we understand a diagnosis of Alzheimer’s or another dementia-related disease is a heavy blow and want to reassure families we are here to help shoulder some of the burden. Our new Alzheimer's homes is located in West San Jose in Santa Clara County and was developed by award-winning architects and designers to ensure the comfort, wellbeing and safety of residents. Visit our website to inquire about availability, pricing and to reserve a select suite.  

Source: nia.nih.gov/health/cognitive-health-and-older-adults