As we age, our bodies become less efficient at absorbing essential nutrients from food, increasing the risk of various health problems. This decline in nutrient absorption, known as impaired nutrient sensing, can lead to long-term nutritional deficiencies, contributing to age-related diseases.

One of the key reasons for the increased risk of disease as we age is long-term nutritional deficiency. Henrik Roager, an associate professor at the University of Copenhagen, explains that impaired nutrient absorption can increase the risk of osteoporosis, muscle mass loss, inflammation, infections, and a weakened immune system. Experiencing more frequent infections than usual could be a sign of this issue.

Impaired nutrient absorption is a hallmark of aging, contributing to the development of major age-related diseases. These include cancer, dementia, cardiovascular diseases, and type 2 diabetes. For example, in cancer, cells may lack essential vitamins and antioxidants, increasing the risk of DNA damage. In dementia, deficiencies in nutrients like B12, folate, and omega-3 fatty acids can impair brain function. Cardiovascular diseases can arise from imbalances in fat absorption, leading to high cholesterol, high blood pressure, and inflammation. Finally, type 2 diabetes can develop when the body struggles to regulate sugars and fats, leading to insulin resistance.

The signs of impaired nutrient absorption can develop slowly over many years, often before a disease is diagnosed. Individuals might feel healthy initially, even though the problem has already started. Lifestyle factors such as lack of exercise, a monotonous diet, alcohol consumption, and smoking can increase the risk. Common signs include unexplained weight loss, frequent infections, loss of muscle mass, pronounced fatigue, and unexplained hair loss.

Fortunately, there are ways to prevent nutrient absorption problems and maintain healthy nutrient uptake as we age. A varied diet rich in whole grains, healthy fats, and protein sources like eggs, legumes, and lean meat is essential. The health of the intestines also plays a crucial role.

To promote healthier intestines, focus on eating coarse vegetables and exercising regularly. Coarse vegetables such as carrots, cabbage, leeks, beets, and corn stimulate the intestinal walls and promote stronger intestines. These vegetables also contain fibers that are fermented by intestinal bacteria, forming health-promoting substances that reduce inflammation. Regular exercise increases the amount and diversity of beneficial bacteria in the intestines, reduces inflammation, improves metabolism, stimulates intestinal muscle contractions, and prevents constipation.