"Increasing your fiber intake can help keep your digestive tract shifting recurrently." Fruits, vegetables, whole grains, beans, nuts, and seeds are all good sources. Older men should purpose for a minimum of 28 grams of fiber per day; women, at the least 22 grams. Once you eat extra fiber, it_s important to ensure you additionally drink more water (or other noncaffeinated, nonalcoholic beverages). "You may actually really feel extra bloated if you improve your fiber with out growing fluid intake," Charles says. And you should definitely eat slowly and chew your food completely. Gulping meals can make you swallow extra air-and result in gas and bloating. Eating slowly also helps forestall overeating by giving your mind time to acknowledge that you_re full. Food repair: Be certain you_re consuming enough healthy protein. There are a number of reasons your steadiness might get worse as you age, however one frequent cause is sarcopenia (age-associated muscle loss). Help your muscles stay sturdy by getting sufficient protein.

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