A car that runs well, is looked after. So too with us; how we function depends on the maintenance of the vehicle that carries us along. While our genetic makeup and our past lifestyle plays a part, there is a lot that can be done to not only maintain our health and wellbeing and in some instances, we may actually be able to improve it. Whatever you do, the message is to stay active in all spheres of your life and retain as many skills as you can.
Nutrition. Healthy eating is a major factor in keeping us well. Our appetite may decrease as we age but it is still important to eat three meals a day, healthy snacks and foods of high nutritional value. Planning, preparing and cooking meals and keeping regular mealtimes are important for retaining skills and bringing routine to your day. Share a meal with others if you can. This has health benefits as it seems to make the food taste better, you eat more and make better nutritional choices. If you need help with meals, you may be able to access home support services or Meals on Wheels, or you can buy readymade meals from specialist providers or your supermarket. Your local health service may provide occupational therapists to advise you about specialised equipment for use in the kitchen, and dietitians for nutritional advice.
Exercise. The type of exercise most suitable for your body type may be very different to that which is best for your friend; some of us are built for endurance while others are built for short sharp bursts. Whether you have any health conditions also needs to be considered. What’s safe for one person may not be for another. That why information about many exercise programmes warn us to ‘Check with your doctor first to see if this is right for you’.
It’s common nowadays to see older people at the gym, in the swimming pool, out cycling or in a walking group. These people have discovered the benefits of exercise. Their health and mobility improve, they feel better, they sleep better, their mood is brighter, they stay in touch with their community and they’re having fun. They are doing things that help them stay independent.
High Intensity Interval Training Evidence is emerging that High Intensity Interval Training (HIIT) can benefit many older people. If you are considering a new exercise programme such as this, ask your doctor or sports medicine expert about it to see if it’s right for you.
Bone health. As we age, we can maintain and build bone density. Good bone density means that your bones are less brittle and more resistant to breaking. Retaining bone density is especially important for women, who are more prone to brittle bones. Strength-building and weight-bearing activities such as weight training, walking and heavy gardening help build bone density. Research shows that a bone-healthy diet can also be effective – eating lots of leafy greens (both raw and cooked) and high protein and calcium-enriched foods may be helpful. Some people have great faith in supplements for building bone health. If you want to take these, it’s advisable to talk to your doctor or health advisor first.
Foot care. Ensuring your feet are well cared for is important for maintaining mobility. If you suffer from foot pain or problems, you should consider seeing a registered podiatrist for treatment.
Eyes and ears? Looking after your eyes and ears may be more important than you think. See the article 'Why you should have frequent eye and hearing checks'
Brain health. Exercises and activities that are good for the heart are good for the brain. Do word and number puzzles, use written and spoken language, go to cultural activities, be creative and do household activities. Have a healthy diet and drink plenty of water. Get regular health checks including blood pressure, cholesterol, weight, hearing and sight tests. Protect your head – reduce the risk of falls at home.
Sexual health. Older people are not immune to sexually transmitted infections so if you are sexually active use recommended precautions and protections. Sexual activity as we age is as varied as the individuals we have always been; some will and some won't be having sex at any given stage of life’s journey.
Emotional health. Look after your emotional health and maintain your social networks.
Don’t dismiss the value of keeping a pet for company. They help to keep their owners active, bring meaningful activity into the day and keep their brains sharp, all of which improves quality of life. Sometimes caring for a pet can become too difficult. If this becomes the case, adoption is a good choice. If you can’t arrange this within your network, ask your local SPCA for advice.
Alcohol. We used to think having a little drink was relatively harmless. It turns out it’s not. Many people are unaware that as we age our bodies are less able to to cope with alcohol. It affects cell repair, can alter the effect of medications, and worsen medical and mental health problems. Drinking less is always a good choice.
Your medication. Taking medication incorrectly can be more serious than many people realise. It’s often a factor in hospital admissions of older people. Some people have a confusing number of pills to take. Others may not know what their medication is supposed to do, how long they should take it for or what the side effects may be. This can be compounded by eyesight problems and other disabilities. It’s therefore not surprising that mistakes are made. Talk to your doctor or pharmacist about your medication so you understand it, and inquire about medication management systems or services that might help.
Updated: 4 Dec 2024