Simple steps to a healthier old age

The average life expectancy in UK today is about 80 years, which is 10 years older than it was in 1959. If trends continue, by 2060 people can expect to be living a further 10 years longer* but, for many, the prospect of living to the age of 90, with the accompanying deterioration in physical and mental health, is not a happy one. The British Nutrition Foundation (BNF) gives us some tips on steps to take now to reduce the impact of frailty and premature illness later in life.

• Eyes 1 in 8 people aged over 75 years suffer from severe vision impairment. Eating foods rich in lutein and zeaxanthin, like Kiwi fruit, grapes, spinach and broccoli is a good idea.

• Brain Around one in 20 people over the age of 65 suffers from severe cognitive impairment or dementia. Leafy vegetables, citrus fruits, folic acid fortified breakfast cereals, oily fish, poultry, eggs and dairy products are all good for healthy brain function.

• Bones Osteoporosis affects an estimated one in three women and one in 12 men over the age of 55. Calcium found in dairy products, vitamin D found in eggs, oily fish and fat spreads and vitamin K found in dark green leafy vegetables and some fruits are all important nutrients for good bone health

• Heart Coronary heart disease accounts for around 94,000 deaths in the UK each year. Foods in a healthy-heart diet are rich in soluble fibre such as oats, peas, beans and sources of potassium such as root vegetables and fruits like peaches and bananas.

• Physical activity Staying physically active is vital to maintaining good health in later years. Weight bearing exercise is important for keeping bones healthy but all forms of activity for 30 minutes a day - walking, gardening, dancing - helps reduce the risk of heart disease, type 2 diabetes and some cancers. It also helps to keep the brain working well. Source *British Nutrition Foundation visit www. nutrition.org.uk for more advice and information on healthy eating.