Keeping fit and well is crucial to long life

Eating the right food is a crucial part of ageing well. Here, Nuffield Health’s dietitian offers 15 practical nutrition and lifestyle tips to help keep us healthy in later life...

AVERAGE life expectancy is on the increase, so knowing how to keep fit and well is crucial to ensuring these later years are pleasurable and as free of disease as possible.

It’s important to note that what follows is general advice, and those with existing health problems or chronic conditions such as dementia, Type 2 diabetes or COPD (chronic obstructive pulmonary disorder) may need more specific dietary advice.

1. Eat a varied diet As we age, our sense of taste and smell can change, which can affect our appetite and enjoyment of food.

If you have a reduced appetite, a shift to smaller, more frequent, minimeals may help.

The body’s ability to absorb some nutrients also becomes less efficient with age.

It is, therefore, important to eat a varied diet to ensure an adequate supply of all the essential vitamins and minerals.

2. Watch your weight Many people become less active as they age.

If you’re burning fewer calories and you haven’t changed your diet, you’re going to gain weight.

Carrying around excess weight, particularly around the middle, can increase your risk of developing heart disease, stroke, some cancers and Type 2 diabetes.

Hormonal changes and loss of more metabolically active muscle tissue will lower your metabolic rate.

Trying to be active every day and being mindful of hidden calories can help you manage your weight.

3. Choose healthier fats There are different types of dietary fat including saturated, unsaturated and trans-fats.

Foods from animal sources can be high in saturated fat, whereas products such as cakes, biscuits, pies and pastries often contain a lot of transfats.

Eating a diet high in trans-fats and saturated fat can raise cholesterol levels and increase your risk of cardiovascular disease.

Eating less saturated fat and choosing mono-unsaturated/polyunsaturated alternatives is one way of lowering this risk.

Mono-unsaturated and polyunsaturated fats are found in rapeseed and sunflower oil, as well as well as nuts and seeds and oily fish.

But remember that portion size is still important, even with healthier fats, as the calories are the same.

4. Include oily fish Oily fish such as salmon, mackerel, fresh tuna, trout and sardines are rich in omega-3 fatty acids which can help protect against heart disease.

Aim to eat two portions of fish a week, one of which should be oily.

6. Reduce salt While some salt in the diet is necessary for health, too much can cause fluid retention, and potentially raise blood pressure – a major risk factor for stroke and heart disease.

Too much salt can also potentially increase the amount of calcium lost from bones.

All adults should keep their salt intake below 6g/day and limit their intake of processed food – a major source of added salt.

Garlic, herbs and spices are useful salt substitutes and avoid alternatives such as Lo-Salt.

7. Eat calcium-rich foods It is important that we consume plenty of calcium to maintain our bone health in later years, especially post-menopausal women who no longer have the benefit of oestrogen in their bone health.

Dairy products such as milk, cheese and yogurt are useful sources, as well as green leafy vegetables and fish with edible bones (mackerel/sardines).

8. Boost vitamins B and D B vitamins have a range of important functions in the body and can help protect against heart disease, Alzheimer’s disease, depression and memory loss.

Wholegrain products, fortified breakfast cereals, bananas and beans and pulses are all good dietary sources.

Vitamin D plays an important role in bone health and low levels can increase the risk of fractures – falls are a common causes of injury in older adults. For most, we absorb our vitamin D requirement from sunlight.

Oily fish, egg yolks and some fortified foods contain small amounts of vitamin D. However, a supplement of 10 micrograms is recommended for those who are frail or housebound or for those from minority ethnic groups with dark skin who may not absorb vitamin D as well.

9. Drink plenty of water to keep hydrated Ageing can decrease our thirst sensation, so it is easy for dehydration to go undetected. Long-term mild dehydration increases the risk of kidney stones, urinary tract cancers and constipation, as well as being linked to poorer physical and mental performance. At least eight cups of nonalcoholic fluid per day is advised.

If getting up during the night is difficult, it may help to consume more of your fluid earlier in the day or choose caffeine-free beverages.

10. Keep active Regular physical activity doesn’t need to be strenuous to bring health benefits – 30 minutes at least four times per week can be enough to maintain cardiovascular fitness. If you have an existing health problem, always check with your GP first

11. Keep your brain stimulated It is important to keep your brain busy in order to improve your memory and keep your mind active and engaged. Traditional crosswords or puzzles on online apps, reading, or even taking a new route to the shops will help.

12. Go easy on alcohol Alcohol can interfere with many medicines and reduce their effectiveness, so check with your GP or pharmacist as to whether you can consume alcohol with any current or new medications.

Drinking regularly, even within government guidelines, can also have implications on our health, and the high calorific value of alcohol will make it difficult to manage weight if consumed too frequently. Moderation is key.

13. Look after your teeth Dental problems are common in later life and can affect food choices and the enjoyment of eating if left unmanaged.

Good dental hygiene, regular check-ups with your dentist and hygienist and tackling problems such as pain, difficulty chewing or loose fitting teeth or dentures sooner rather than later is vital to ensure nutrition is not adversely affected.

14. Give up smoking Continuing to smoke increases the risk of illnesses such as cancer, heart disease, stroke and breathing complications.

Smoking is also an appetite suppressant. Stopping smoking improves health at any age and your GP or local pharmacist can help you with this.

15. Sleep well Getting sufficient, quality sleep can become more difficult as we get older.

Practising relaxation techniques, not using a screen an hour before bed and having a warm, milky drink may help you get the good night’s rest you need.

Dietitians are the only nutrition professionals to be regulated by law, and are governed by an ethical code to ensure that they always work to the highest standard.

For more information, please see: www.nutrition.org.uk or contact dietitian Sarah Morton for a private appointment on 01443 449287