Your guide to staying healthy (and happy) at home
As thousands are advised not to go out, here’s what you need to know ...
WE are a week into social distancing measures outlined by the Government to stop the spread of Covid-19. If you are healthy, you should still be reducing contact with others while the over 70s and those classed as vulnerable should self-isolate to reduce their chances of catching Covid-19.
The initial period is until March 29 but this is expected to be extended. So what can you do to ensure you and your family stay fit and well during the lockdown period? Here, in a Good Health special, we provide your vital guide on how to cope.
THE importance of a good diet is vital to health — and particularly so for older people, who rarely go outdoors and can easily find themselves losing interest in food.
‘The period of self-isolation will mean that older people need to pay extra attention to their dietary needs, ensuring they get all the minerals and vitamins they require,’ explains Alison Smith, registered dietitian who specialises in nutrition for older people.
AT BREAKFAST, LUNCH AND DINNER, EAT PROTEIN
AS WE get older, we lose muscle mass and gain fat mass. But studies show that this can rapidly accelerate if we stay inactive.
‘Think about including musclebuilding protein in breakfast and protein-based meals at lunch and dinner. Also, you can add snacks such as eggs,’ says Alison Smith. She adds that the body requires activity to stimulate the conversion of protein to muscle.
PEP UP YOUR FOOD
EXPERIMENT with tasty ingredients in order to whet your appetite.
‘We know that loneliness and isolation can have a huge impact on appetite and many people say they don’t feel hungry if they eat alone,’ says Alison. Spices, sauces and trying new meals could help to make you look forward to eating your meals.
‘If you end up relying on ready meals, that’s OK. It’s better to eat something than nothing and many of these meals are designed for older people, with the full range of nutrients.’
MAKE SURE YOU GET ENOUGH VITAMIN D
AS WE age, our skin becomes less effective at making vitamin D in the presence of sunlight. People who rarely go out in the sun need extra vitamin D, which is vital for healthy bones and teeth.
Current guidelines advise those over the age of 65 to take 10 micrograms of Vitamin D each day as a supplement. Vitamin D is found in many different foods, but often in low quantities which aren’t sufficient for older people. You can buy vitamin D supplements from most pharmacies,’ says Alison.
FORTIFY YOUR MILK
If YOU have a low body weight or suddenly lose lots of weight in an unplanned way, you can increase your calorie intake and nutritional intake by adding extra ingredients to fresh whole milk. ‘If you add four tablespoons of dried skimmed milk powder to a pint of milk, it not only adds extra calories but also a range of vital vitamins and minerals.’
BUY FROZEN FRUIT AND VEG IN BULK
OLDER PEOPLE in lockdown may need to rely on canned foods, and it may be harder to get regular supplies of fresh fruit and vegetables. Fortunately, frozen foods can be a better source of vitamin C than tinned food. Vitamin C is essential for a healthy immune system.
‘Frozen berries, which many young people use for breakfast smoothies, are excellent for older people, too.
‘You could use them in a compote or crumble. And frozen peas, which are often frozen straight after being picked, are packed full of Vitamin C,’ says Alison.
DRINK PLENTY OF FLUIDS
THE GUIDELINE for all adults is to drink 1.5-2 litres of fluid each day
but older people tend to drink far less than this, particularly those who are inactive.
‘The less exercise you do, the less mobile you become, so tasks such as going to the toilet become more of a burden.
‘Some older people start reducing their fluid intake to decrease their need to get up and go to the loo, and this in turn can lead to dehydration and problems including urinary tract infections,’ says Alison Smith
‘There’s no evidence that caffeine-based drinks are less effective at hydrating people, so drink regular cups of tea and coffee, or sip water and other drinks throughout the day.’.
EAT EXTRA FIBRE
BOOST your fibre intake alongside increasing your intake of fluids.
‘Fibre can encourage a healthy gut and regular motions but you need to drink plenty of fluid at the same time,’ says Alison Smith.
Easy to chew cereals such as porridge are a good option.
BOOST VITAMIN B
AROUND 5 per cent to 10 per cent of people over the age of 65 in Ireland don’t get enough B vitamins in their diet.
Low levels of vitamin B12 have been linked to a higher risk of stroke and dementia. Make sure you eat enough leafy, green vegetables such as spinach and broccoli, which are an excellent source — and you can buy these frozen.