As you age it is likely that focusing on your health will be at the forefront of your mind in order to live a long happy life. It can be difficult to know where to start when it comes to improving or maintaining your health. This is why at Bernash Care Home we have put together a helpful guide outlining the top ways that you can stay healthy as a senior.
Healthy Diet
Diet is important for everyone, and even more so as you get older. Not only should you be aiming to stay a healthy weight, but you should also be making sure to get a varied diet with plenty of vitamins and minerals.
Fruits and Vegetables
The 5-a-day messaging is still relevant and is a good amount of fruit and vegetables to aim for to ensure that you are getting enough essential nutrients. When it comes to portion size, it is important to remember that a portion refers to roughly how much you can fit in your palm. You should be making sure that each of the 5 portions are a different fruit or vegetable so you are getting the different types of fibre, vitamins, minerals and other nutrients that the body needs.
Eating enough fruit and veg can make you less likely to develop heart disease and certain cancers. They are also generally low in calories and can contribute to maintaining a healthy weight.Â
Unprocessed Carbohydrates
Carbohydrates can be processed, think white bread, fizzy drinks and other refined foods, or unprocessed such as whole grains, beans and lentils (fruits and vegetables also fit into the group.) The latter is what you should be aiming to eat more of in order to prevent fatigue and increase B vitamins, minerals and fibre in the body which helps prevent constipation.Â
ProteinÂ
Protein is needed to maintain and repair the body which is extremely important as you get older. There are many sources of protein and they don’t always have to be meat. Some good sources of protein include –Â
- Salmon
- Quorn ProductsÂ
- Egg
- Tuna
- Chicken
- Pulses
Fatty Foods
Fat is necessary to stay healthy in small amounts. Also, not all fats are equal as there are healthy and unhealthy fats. Unsaturated fats are better for the body than saturated fats.
Vitamin Supplements
If you struggle to get enough vitamins and minerals in your diet then supplements can help. This shouldn’t be to replace a healthy and varied diet, but instead, it should support it. There are many multivitamins or specific supplements on the market, which can be confusing so be sure to speak to your GP if you have any queries.Â
Look After Your Teeth
In order to be able to continue to consume a varied and nourishing diet it is important to look after your teeth. Tooth pain and tooth loss can make it more difficult to eat certain foods, and therefore get the right amount of vitamins. You should brush your teeth twice a day and floss regularly. Generally, the dentist should be visited for a check-up every 12 to 24 months or if you notice any pain or changes within your mouth.
Exercise
As you get older getting exercise can become more difficult or even risky, however, it is necessary to find a way to move your body regularly that works with your body and capabilities. Exercise is good for maintaining a healthy heart, strong joints and a stable weight. What’s more, it also has countless benefits for your mental health. If you are someone who historically hasn’t done much exercise it is important not to take on too much straight away. Start slowly to get to know your physical ability and it will help you to avoid injury.Â
For over 65-year-olds it is recommended to get 150 minutes of moderate activity per week. An example of moderate activity would be a brisk walk. Alternatively, 75 minutes per week of intense exercises, such as jogging.
For those with physical limitations exercise classes and yoga can be modified to suit your capabilities, and swimming is a great option for those with joint pain.
Socialisation
Loneliness is prevalent in elderly people. Over 2 million people over 75 in the UK live alone and, according to Age UK, over a million elderly people go more than a month at a time without conversing with anyone.
Staying social is important for your mental health, cognitive function, and self-esteem. If you don’t have friends or family nearby you can still talk over the phone or on a video chat. Engaging in hobbies out of the house or becoming more involved with the community is a good way to meet new people and socialise regularly.Â
At Bernash Care Home our residents never miss out on socialisation, whether this is with other residents or the staff. Everyone also has their own private space for when they need equally important time to themselves.
Getting Enough Quality Sleep
Sleep is essential for staying healthy as it is when the body recovers and recharges. It can be more difficult for elderly people to get quality sleep due to pain and discomfort from medical conditions, increased likelihood of sleep apnoea, increased frequency of urination and transitioning to a less active lifestyle. There are ways to encourage a higher quality of sleep such as staying active during the day, avoiding alcohol, reducing caffeine consumption and sticking to a bedtime routine.Â
Don’t Put Off Visiting the Doctor
If you don’t have any known medical issues it is still good practice to visit your GP for a check-up annually if you are over the age of 50. This can help to spot potential health issues before they develop.
It is also important to pay attention to your body and not ignore changes in your body or activity levels.Â
Adopting a healthy lifestyle will keep you feeling your best for years to come, even small changes can have a big impact. If you need advice on living a more healthy life then get in touch with Bernash Care Home today!