• NUTRITION FOR ACTIVE AGEING

Malnutrition is of great concern for people in later life. It affects body functions, which can lead to health problems, complications after surgery, delayed recovery from illness and an impaired ability to carry out day-to-day living activities. All of this can result in a poor quality of life and wellbeing – and even early death.

People can start to become malnourished if they don’t eat enough for just two to three days. According to figures compiled by Age UK, older malnourished people are twice as likely to visit their GP, have more hospital admissions, stay in hospital longer, and have more ill health. It is estimated that 1.3 million people over 65 (almost one in ten) either suffer from, or are at risk of malnutrition, though it is believed that this number could in fact be much higher.

Eating the right things is always vital, no matter what age we are. However, as we get older, our bodies have different needs, meaning that certain nutrients become especially important for good health. What follows is a list of nutrients that are generally considered to be key for maintaining good health in older age. However, please note that individuals should always consult their GP or other health professional for advice on their specific dietary needs.

Calcium and Vitamin D

Older adults need more calcium and vitamin D to help maintain bone health. It is recommended that people in this age group should have three servings of calcium-rich foods and beverages – such as fortified cereals and fruit juices, dark green leafy vegetables, canned fish with soft bones, milk, and fortified plant beverages – every day.

Potassium

Along with reducing salt intake, increasing potassium in your diet may lower your risk of high blood pressure in older age. Good sources of potassium include fruits, vegetables, and beans. Salt should be avoided where possible – flavour can be added to food with herbs and spices instead.

Vitamin B12

Many older adults don’t get enough vitamin B12 in their diet. It is advised to seek advice from a doctor or dietician about whether you need to be taking a vitamin B12 supplement. In dietary terms, fortified cereal, lean meat, and some fish and seafood are good sources of vitamin B12.

Fats

When it comes to fats, foods that are low in saturated fats and trans fat can help reduce the risk of heart disease. It is recommended that most of the fats you eat should be polyunsaturated and monounsaturated fats, which are primarily found in nuts, seeds, avocados, olive oil and fish.

Fibre

Along with helping your digestion and ensuring you stay regular, fibre-rich foods can help lower your risk for heart disease and prevent Type 2 diabetes. Beans, peas, whole-grain breads and cereals, fruits, and vegetables are all good sources of fibre.

For more advice on nutrition, be sure to follow our founding organisations’ blogs:

FLexercise

KFA

Medau

For more information on health and wellbeing for older adults, click on the links below

Active Ageing

Remaining in good health physically, mentally, and emotionally is what defines well-being and happiness for us all, at any age – including later life. At EMD UK, we understand that your health is your wealth – especially when you get older.

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Exercise

There is nothing more satisfying than the feel-good factor we experience after a good work out. As we get older, that work out can take many forms of physical movement – from a spot of gardening, through to taking part in sports and group exercise classes. As we get older we need to understand how our fitness requirements should change in line with our lifestyles and our bodies.

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Making friends and staying connected

If we are to believe what we read in the press, we can conclude loneliness and isolation is an epidemic which has a widespread impact across our society. Regardless of age, it is important to stay connected, meet new people and get involved in our communities.  The older we get, the harder this can sometimes be but there are many ways you can avoid the feeling of loneliness, including special interest groups and local group exercise classes.

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Mental health and wellbeing

Reports suggest that loneliness and mental health issues are on the rise. Unfortunately, it seems these symptoms are having an impact on people from all walks of life, across the generations.  More than ever, we are living in a 24/7 society where the world never seems to stop for a second, and it is all too easy to let life get on top of us.  A sure-fire way to prevent life’s stresses from taking their toll on our mental health is to engage in physical group activity.

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