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"Increasing your fiber intake may help keep your digestive tract moving often." Fruits, vegetables, complete grains, beans, nuts, and seeds are all good sources. Older males ought to intention for a minimum of 28 grams of fiber per day; women, not less than 22 grams. If you eat more fiber, it’s important to ensure you additionally drink more water (or other noncaffeinated, nonalcoholic beverages). "You may very well really feel more bloated in case you enhance your fiber with out growing fluid intake," Charles says. And you should definitely eat slowly and chew your meals completely. Gulping food could make you swallow more air-and lead to gasoline and bloating. Eating slowly also helps prevent overeating by giving your mind time to acknowledge that you’re full. Food repair: Ensure that you’re eating enough wholesome protein. There are a number of reasons your balance might get worse as you age, but one widespread trigger is sarcopenia (age-related muscle loss). Help your muscles keep sturdy by getting enough protein.
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